Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12% 4.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	11% 111mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	14.8% 0.13mg	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	20% 1.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 178g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.2 times more Vitamin C than Cooked Frozen Kale.
• While 7 oz of Boiled and Drained Frozen Kale contain 2.8 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin E and 5.2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Kale provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Potassium, 2.8 times more Selenium and 1.8 times more Zinc than Cooked Frozen Kale.
• While 7 oz of Boiled and Drained Frozen Kale contain 2.7 times more Calcium, 1.8 times more Copper, 1.4 times more Magnesium and 1.8 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Kale contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Frozen Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Fiber than Cooked Frozen Kale.
• While 7 oz of Boiled and Drained Frozen Kale contain 3.2 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Kale offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Frozen Kale provide inadequate amounts of Energy and Omega 6 in seven ounces.