Comparing Nutrients in 300 calories Kale VS Boiled Broccoli

Weight per 300 calories

• Kale: 857g
• Boiled Broccoli: 857g

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

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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Kale	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	203% 3.24g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	16.4% 12g	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	4.85% 3.5g	8.75% 6.34g	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	% 3.43g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 0.69g	g per day for Men 19-50 years
Fiber	92% 35g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	44.7% 25g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	230% 2066μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.7% 0.97mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.97mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.2% 10mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	132% 1.7mg	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	133% 531μg	231% 926μg	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	890% 801mg	618% 556mg	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	37.7% 5.66mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2783% 3339μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Broccoli	Recommended Dietary Allowance
Calcium	218% 2177mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	171% 13.7mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	67.3% 283mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	72.3% 1.66mg	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	67.3% 471mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	87.7% 2983mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	30.3% 454mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	20.8% 768g	20.7% 765g	3700g per day for Men 19-50 years

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

• Raw Kale has 3.1 times more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Kale.
• Both Raw Kale as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Kale vs Boiled Broccoli:

• Raw Kale has 6.4 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 4.7 times more Manganese and 1.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Selenium than Raw Kale.
• Both Raw Kale and Boiled and Drained Broccoli have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Kale has 3.6 times more Fat, 2.3 times more Saturated Fat, 3.2 times more Omega 3, 5.7 times more Omega 6, 1.2 times more Fiber and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Fructose than Raw Kale.
• Both Raw Kale and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Raw Kale as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.