Comparing Nutrients in 5 ounces Kale VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Kale	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.8% 6.27g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	2.64% 1.9g	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	0.8% 0.58g	1.62% 1.18g	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	% 0.57g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	38% 342μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.67mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	14% 0.18mg	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% 88μg	23.7% 95μg	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	147% 132mg	89% 80mg	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	6.24% 0.94mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	460% 552μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	6% 0.054mg	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	28.3% 2.27mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	18% 0.42mg	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	11% 78mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.5% 130g	3700g per day for Men 19-50 years

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

• Raw Kale has 4.6 times more Vitamin A, 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin C and 4.8 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin E than Raw Kale.
• Both Raw Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw Kale as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Kale vs Frozen Chopped Broccoli:

• Raw Kale has 4.5 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 3.1 times more Manganese, 1.6 times more Potassium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium than Raw Kale.
• Both Raw Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Kale has 1.3 times more Energy, 5.1 times more Fat, 3.6 times more Omega 3, 9.4 times more Omega 6 and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Sugars and 2 times more Fructose than Raw Kale.
• Both Raw Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Raw Kale as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.