Comparing Nutrients in 300 calories Broccoli VS Boiled Kale

Weight per 300 calories

• Broccoli: 882g
• 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 - Broccoli or Boiled Kale?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	193% 3.1g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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	45% 58.6g	34% 44g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 2.1g	g per day for Men 19-50 years
Fiber	60.4% 23g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	44.4% 25g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Calcium	41.5% 415mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	62% 0.56mg	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	80.5% 6.44mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	21.3% 788g	20.2% 749g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.5 times more Vitamin B3, 3.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 4.4 times more Vitamin A, 1.9 times more Vitamin E and 3.9 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Raw 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 Broccoli vs Boiled Kale:

• Raw Broccoli has 1.7 times more Phosphorus, 2.3 times more Potassium, 2.9 times more Selenium, 2.2 times more Sodium and 1.6 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3 times more Calcium, 1.3 times more Copper and 2.4 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Iron, Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.3 times more Carbohydrate, 1.5 times more Sugars and 1.7 times more Fructose than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.1 times more Fat, 1.4 times more Saturated Fat, 5.6 times more Omega 3, 5.5 times more Omega 6 and 1.5 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.