Comparing Nutrients in 500 calories Boiled KaleVS Frozen Broccoli Spears
Weight per 500 calories
Boiled Kale
1389g
Frozen Broccoli Spears
1724g
Boiled Kale has 1.2 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.
Discover which food has more nutrients per 500 calories - Boiled Kale or Frozen Broccoli Spears?
Boiled Kale VS Frozen Broccoli Spears Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Boiled Kale or Frozen Broccoli Spears?
Lets compare vitamin content per 500 calories of Boiled Kale vs Frozen Broccoli Spears:
500 calories of Boiled Kale have 2.1 times more Vitamin A and 3.3 times more Vitamin K than Frozen Broccoli Spears.
While 500 kcal of Frozen Broccoli Spears contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 3.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled and Drained Kale.
Both Boiled Kale and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin E per 500 calories.
Both Boiled and Drained Kale as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Boiled Kale vs Frozen Broccoli Spears:
500 calories of Boiled Kale have 2.9 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium and 1.7 times more Manganese than Frozen Broccoli Spears.
While 500 kcal of Frozen Broccoli Spears contain 1.7 times more Phosphorus, 2.2 times more Potassium, 2.6 times more Selenium, 1.3 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Boiled and Drained Kale.
Both Boiled Kale and Frozen Broccoli Spears contain similar levels of Iron per 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Boiled Kale have 2.9 times more Fat, 2.4 times more Omega 3 and 6.2 times more Omega 6 than Frozen Broccoli Spears.
While 500 kcal of Frozen Broccoli Spears contain 1.3 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Protein than Boiled and Drained Kale.
Both Boiled Kale and Frozen Broccoli Spears offer comparable quantities of Energy and Fiber per 500 calories.
500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6