Comparing Nutrients in 500 calories Kale VS Broccoli

Weight per 500 calories

• Kale: 1429g
• Broccoli: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Broccoli	27%	8%	65%

Macro Nutrients

	Kale	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	7.95% 2.54g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	75% 98g	130g per day for Men 19-50 years
Sugars	19.5% 14g	34.5% 25g	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	8.08% 5.86g	13.8% 10g	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	% 5.7g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 2.57g	% 1.47g	g per day for Men 19-50 years
Fiber	154% 58.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Kale	Broccoli	Recommended Dietary Allowance
Vitamin A	383% 3443μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	381% 4.96mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	198% 2.57mg	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	221% 886μg	232% 926μg	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	1483% 1334mg	1458% 1312mg	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	63% 9.43mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4638% 5566μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Broccoli	Recommended Dietary Allowance
Calcium	363% 3629mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	80% 0.72mg	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	286% 23mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	112% 471mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	571% 13mg	134% 3.1mg	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	112% 786mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	146% 4971mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	50.6% 5.57mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	34.6% 1280g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Kale has 7.6 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.7 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B5 than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 500 kcal.
• Both Raw Kale as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kale vs Broccoli:

• Raw Kale has 5.2 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 4.3 times more Manganese and 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Selenium than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Kale has 3.9 times more Fat, 1.5 times more Saturated Fat, 5.8 times more Omega 3, 5.8 times more Omega 6 and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Carbohydrate, 1.8 times more Sugars and 1.7 times more Fructose than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Kale as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.