Comparing Nutrients in 500 calories Boiled Kale VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Kale: 1389g
• Frozen Chopped Broccoli: 1923g

Boiled Kale has 1.4 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kale or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Kale	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	322% 5.15g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	3.5% 0.6g	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	23% 17g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 3.47g	NA	g per day for Men 19-50 years
Fiber	146% 55.6g	152% 57.7g	38g per day for Men 19-50 years
Protein	73% 41g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	225% 2028μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	208% 2083mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	81% 0.73mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	246% 5.65mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2 times more Vitamin A and 3.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 500 kcal.
• Both Boiled and Drained Kale as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Kale has 1.9 times more Calcium, 1.3 times more Copper and 1.3 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Iron, 1.6 times more Phosphorus, 2 times more Potassium, 4.3 times more Selenium, 2.1 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Kale has 3 times more Fat, 2.9 times more Saturated Fat, 2.6 times more Omega 3 and 6.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Sugars, 2.7 times more Fructose and 1.3 times more Protein than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Kale as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.