Comparing Nutrients in 5 ounces Kale VS Broccoli

Macros Ratio

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

Macro Nutrients

	Kale	Broccoli	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.14g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Kale	Broccoli	Recommended Dietary Allowance
Vitamin A	38% 342μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.67mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	460% 552μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	7.7% 0.069mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.42% 127g	3700g per day for Men 19-50 years

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

• Raw Kale has 7.8 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 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 5 oz.
• Both Raw Kale as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Kale vs Broccoli:

• Raw Kale has 5.4 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 4.4 times more Manganese and 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Selenium than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Kale has 4 times more Fat, 6 times more Omega 3, 5.9 times more Omega 6 and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Carbohydrate and 1.7 times more Sugars than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Energy and Protein per 5 oz.
• Both Raw Kale as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.