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Comparing Nutrients in 300 calories KaleVS Broccoli

Weight per 300 calories

Kale
857g
Broccoli
882g

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

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

Macros Ratio

Protein Fat Carbs

Kale
27%
31%
42%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
13%12.8g
Fat
3.37%3.26g
12.8 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
4.77%1.53g
Saturated Fat
3.14%1g
1.53 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
203%3.24g
Omega 3
34.7%0.56g
3.24 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
14.7%2.5g
Omega 6
2.54%0.43g
2.5 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
29%38g
Carbohydrate
45%58.6g
38 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
11.7%8.5g
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.5 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
4.85%3.5g
Fructose
8.28%6g
≤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]
3.5 gvs6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%3.43g
Glucose
%4.32g
3.43 gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%1.54g
Sucrose
%0.88g
1.54 gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
92%35g
Fiber
60.4%23g
35 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
44.7%25g
Protein
44.4%25g
25 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

230%2066μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
2066 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
80.7%0.97mg
Vitamin B1
52.2%0.63mg
Thiamine
0.97 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
229%2.97mg
Vitamin B2
79.4%1.03mg
Riboflavin
2.97 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
63.2%10mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
10 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
63.4%3.17mg
Vitamin B5
101%5.06mg
Pantothenic acid
3.17 mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
97%1.26mg
Vitamin B6
119%1.54mg
Pyridoxine
1.26 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
133%531μg
Vitamin B9
139%556μg
Folates and Folic Acid
531 μgvs556 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
890%801mg
Vitamin C
875%787mg
Ascorbic acid
801 mgvs787 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
37.7%5.66mg
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
5.66 mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
2783%3339μg
Vitamin K
747%896μg
Phytomenadione or phylloquinone
3339 μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

218%2177mg
Calcium
41.5%415mg
2177 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
50.5%0.45mg
Copper
48%0.43mg
0.45 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
171%13.7mg
Iron
80.5%6.44mg
13.7 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
67.3%283mg
Magnesium
44%185mg
283 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
343%7.9mg
Manganese
80.6%1.85mg
7.9 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
67.3%471mg
Phosphorus
83%582mg
471 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
87.7%2983mg
Potassium
82%2788mg
2983 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
14%7.7μg
Selenium
40%22μg
7.7 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
30.3%454mg
Sodium
19.4%291mg
454 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
30.4%3.34mg
Zinc
33%3.6mg
3.34 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
20.8%768g
Water
21.3%788g
768 gvs788 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 300 calories of Kale vs Broccoli:
Comparing minerals per 300 calories for Kale vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: