Comparing Nutrients in 300 calories Boiled Kale VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Boiled Kale: 833g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Kale has 1.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	193% 3.1g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	44% 57.3g	130g per day for Men 19-50 years
Sugars	14% 10g	21.7% 15.8g	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	4.83% 3.5g	NA	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	84.6% 32g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	135% 1217μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.7% 1.17mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.4% 0.53mg	107% 1.4mg	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	135% 542μg	150% 600μg	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	165% 148mg	477% 430mg	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	89.4% 13.4mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2906% 3488μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	125% 1250mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	40.5% 0.36mg	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	87.5% 7mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	104% 2.4mg	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	50% 350mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	20.2% 749g	26.3% 972g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.2 times more Vitamin A, 1.3 times more Vitamin B2 and 3.7 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.9 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 300 kcal.
• Both Boiled and Drained Kale as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kale vs Cooked Chopped Frozen Broccoli:

• Boiled and Drained Kale has 3.5 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium and 1.9 times more Manganese than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Zinc and 1.3 times more Water than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Kale has 7.8 times more Fat, 7.6 times more Saturated Fat, 6.9 times more Omega 3 and 17.1 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled and Drained Kale as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.