Comparing Nutrients in 5 ounces Broccoli VS 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	1.66% 48kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	5.78% 7.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.37% 1.7g	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	1.33% 0.96g	0.82% 0.6g	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	% 0.69g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.35g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	15% 5.67g	38g per day for Men 19-50 years
Protein	7.14% 4g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6.87% 0.089mg	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	22.3% 89.3μg	23% 92μg	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	140% 126mg	28% 25.2mg	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	7.37% 1.1mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	494% 593μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	10.6% 0.095mg	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	13% 1.03mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	33.4% 0.77mg	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	13.4% 94mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Boiled Kale:

• Raw Broccoli has 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 5 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 4.7 times more Vitamin A, 2.1 times more Vitamin E and 4.1 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 5 oz.
• Both Raw Broccoli as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Boiled Kale:

• Raw Broccoli has 1.6 times more Phosphorus, 2.2 times more Potassium, 2.8 times more Selenium, 2.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.2 times more Calcium, 1.4 times more Copper and 2.6 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Iron, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.3 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.3 times more Fat, 5.9 times more Omega 3, 5.8 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 5 oz.
• Both Raw Broccoli as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.