Comparing Nutrients in 500 calories Broccoli VS Boiled Kale

Weight per 500 calories

• Broccoli: 1471g
• Boiled Kale: 1389g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	322% 5.15g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	23.4% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	34.5% 25g	23% 17g	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	13.8% 10g	8.05% 5.83g	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	% 7.2g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 3.47g	g per day for Men 19-50 years
Fiber	101% 38.2g	146% 55.6g	38g per day for Men 19-50 years
Protein	74% 41.5g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	67.3% 0.88mg	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	232% 926μg	226% 903μg	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	1458% 1312mg	275% 247mg	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	76.5% 11.5mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	4844% 5813μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Calcium	69% 691mg	208% 2083mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	103% 0.93mg	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	134% 10.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	327% 7.53mg	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	139% 971mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	33.7% 1248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.