Comparing Nutrients in 7 ounces Boiled Broccoli VS Boiled Kale

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Boiled Kale	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	3.3% 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	2.03% 1.47g	1.15% 0.83g	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	% 0.97g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.5g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	21% 7.94g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Kale	Recommended Dietary Allowance
Vitamin A	17% 153μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	9.6% 0.13mg	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	53.6% 214μg	32.2% 129μg	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	143% 129mg	39.2% 35.3mg	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	19% 2.88mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Kale	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	14.8% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	46.8% 1.08mg	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	19% 133mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Boiled Kale:

• Boiled and Drained Broccoli has 1.2 times more Vitamin B3, 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.
• While Boiled and Drained Kale contains 1.9 times more Vitamin A and 3 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kale have similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 7 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Boiled Kale:

• Boiled and Drained Broccoli has 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.
• While Boiled and Drained Kale contains 3.8 times more Calcium, 1.3 times more Iron and 2.8 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kale have similar amounts of Copper, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.4 times more Carbohydrate and 1.8 times more Fructose than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3 times more Fat, 3.1 times more Omega 3 and 5.6 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Kale have similar amounts of Energy, Sugars, Fiber and Protein per 7 oz.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.