Comparing Nutrients in 1 pound Kale VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Broccoli	27%	8%	65%

Macro Nutrients

	Kale	Broccoli	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	23% 30g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	10.6% 7.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.57% 1.86g	4.25% 3.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.8g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0.45g	g per day for Men 19-50 years
Fiber	49% 18.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Kale	Broccoli	Recommended Dietary Allowance
Vitamin A	121% 1093μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	471% 424mg	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Broccoli	Recommended Dietary Allowance
Calcium	115% 1152mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	91% 7.26mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	41.4% 0.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Kale vs Broccoli:

• Raw Kale has 7.8 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B5 than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 1 lb.
• Both Raw Kale as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Kale vs Broccoli:

• Raw Kale has 5.4 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 4.4 times more Manganese and 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Selenium than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Kale has 4 times more Fat, 6 times more Omega 3, 5.9 times more Omega 6 and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Carbohydrate and 1.7 times more Sugars than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Energy and Protein per 1 lb.
• Both Raw Kale as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.