Comparing Nutrients in 5 ounces Boiled Kale VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Kale	Boiled Broccoli	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.78% 7.5g	7.83% 10g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	2.7% 1.97g	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	0.82% 0.6g	1.45% 1.05g	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	% 0.77g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.35g	% 0.11g	g per day for Men 19-50 years
Fiber	15% 5.67g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	23% 207μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	22% 0.28mg	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	23% 92μg	38.3% 153μg	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	28% 25.2mg	102% 92mg	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	15.2% 2.3mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Broccoli	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	15% 1.2mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	12% 0.27mg	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	8.5% 59.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.4% 127g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 1.9 times more Vitamin A and 3 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 5 oz.
• Both Boiled and Drained Kale as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kale vs Boiled Broccoli:

• Boiled and Drained Kale has 3.8 times more Calcium, 1.3 times more Iron and 2.8 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium, 2.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Kale has 3 times more Fat, 3.1 times more Omega 3, 5.6 times more Omega 6, 1.2 times more Fiber and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Carbohydrate and 1.8 times more Fructose than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Broccoli have similar amounts of Energy and Sugars per 5 oz.
• Both Boiled and Drained Kale as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.