Comparing Nutrients in 300 calories Boiled Broccoli VS Boiled Kale

Weight per 300 calories

• Boiled Broccoli: 857g
• Boiled Kale: 833g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Broccoli or Boiled Kale?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Boiled Broccoli	Boiled Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	193% 3.1g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	34% 44g	130g per day for Men 19-50 years
Sugars	16.4% 12g	14% 10g	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	8.75% 6.34g	4.83% 3.5g	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	% 4.2g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 2.1g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Kale	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	40.4% 0.53mg	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	231% 926μg	135% 542μg	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	618% 556mg	165% 148mg	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	83% 12.4mg	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Kale	Recommended Dietary Allowance
Calcium	34.3% 343mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	196% 4.5mg	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	82% 574mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	20.7% 765g	20.2% 749g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Boiled Kale:

• Boiled and Drained Broccoli has 1.2 times more Vitamin B3, 3.7 times more Vitamin B5, 3.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 3.8 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 1.8 times more Vitamin A and 2.9 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kale have similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 300 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Boiled Kale:

• Boiled and Drained Broccoli has 1.6 times more Phosphorus, 2.1 times more Potassium, 1.8 times more Selenium, 2.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.6 times more Calcium and 2.7 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kale have similar amounts of Copper, Iron, Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 1.4 times more Carbohydrate and 1.8 times more Fructose than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 2.9 times more Fat, 2.2 times more Saturated Fat, 3 times more Omega 3 and 5.5 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kale have similar amounts of Energy, Sugars, Fiber and Protein per 300 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.