Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Kale

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Kale: 1429g

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

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Kale?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Kale	27%	31%	42%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7.95% 2.54g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	338% 5.4g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	48.6% 63g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	19.5% 14g	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	NA	8.08% 5.86g	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	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 2.57g	g per day for Men 19-50 years
Fiber	141% 53.6g	154% 58.6g	38g per day for Men 19-50 years
Protein	99% 55.4g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Kale	Recommended Dietary Allowance
Vitamin A	101% 911μg	383% 3443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	381% 4.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	162% 2.1mg	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	250% 1000μg	221% 886μg	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	796% 716mg	1483% 1334mg	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	157% 23.6mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	4638% 5566μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Kale	Recommended Dietary Allowance
Calcium	59% 589mg	363% 3629mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	84% 0.76mg	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	136% 11mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	112% 471mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	571% 13mg	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	125% 875mg	112% 786mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	146% 4971mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	50.6% 5.57mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	34.6% 1280g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Kale Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Kale?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Kale:

• 500 calories of Cooked Chopped Frozen Broccoli have 2.5 times more Vitamin E than Kale.
• While 500 kcal of Raw Kale contain 3.8 times more Vitamin A, 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin C and 3.5 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Kale provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Kale:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Water than Kale.
• While 500 kcal of Raw Kale contain 6.2 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 2 times more Potassium and 3.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Kale contain similar levels of Copper, Phosphorus, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.5 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Protein than Kale.
• While 500 kcal of Raw Kale contain 9.9 times more Fat, 7.2 times more Omega 3 and 17.9 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Kale offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6