Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Kale

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Kale	27%	31%	42%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Kale	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	2.7% 1.96g	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	NA	1.12% 0.81g	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	11% 6.15g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Kale	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	22.4% 0.29mg	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	27.8% 111μg	30.8% 123μg	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	88.4% 79.6mg	206% 185mg	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	17.5% 2.6mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	644% 773μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Kale	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	11.7% 0.11mg	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	15% 1.2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	79.4% 1.83mg	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	14% 97mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Kale per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Kale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Kale:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2 times more Vitamin E than Kale.
• While 7 oz of Raw Kale contain 4.7 times more Vitamin A, 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin C and 4.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Kale provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Kale:

• 7 oz of Raw Kale contain 7.7 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 4.1 times more Manganese, 2.5 times more Potassium, 4.8 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Kale contain similar levels of Phosphorus and Water per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Kale lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Carbohydrate and 1.5 times more Sugars than Kale.
• While 7 oz of Raw Kale contain 9 times more Omega 3 and 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Kale offer comparable quantities of Protein per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in seven ounces.