Comparing Nutrients in 500 calories Boiled Kale VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Boiled Kale: 1389g
• Cooked Chopped Frozen Broccoli: 1786g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	322% 5.15g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	23% 17g	36.2% 26.3g	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	8.05% 5.83g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 3.47g	NA	g per day for Men 19-50 years
Fiber	146% 55.6g	141% 53.6g	38g per day for Men 19-50 years
Protein	73% 41g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	225% 2028μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	179% 2.32mg	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	226% 903μg	250% 1000μg	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	275% 247mg	796% 716mg	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	149% 22.4mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	208% 2083mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	67.5% 0.61mg	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	146% 11.7mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	173% 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	83.3% 583mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	43.8% 1620g	3700g per day for Men 19-50 years

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

Comparing minerals per 500 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 500 kcal.

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