Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Kale	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.05% 0.18g	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	7.45% 9.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	2.33% 1.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Kale	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	45.4% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13.7% 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	33.2% 133μg	8.43% 33.7μg	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	86.7% 78mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	552% 662μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Kale	Recommended Dietary Allowance
Calcium	11% 111mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	10% 0.091mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	38.2% 0.88mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of 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 Frozen Kale:

• 7 ounces of Frozen Chopped Broccoli have 5.4 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9, 1.4 times more Vitamin C and 2.1 times more Vitamin E than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 4 times more Vitamin A, 1.5 times more Vitamin B3 and 4.1 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Kale provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.7 times more Phosphorus, 3.1 times more Selenium and 2.7 times more Zinc than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 2.4 times more Calcium, 1.5 times more Manganese and 1.6 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Kale contain similar levels of Copper, Iron, Magnesium and Water per seven ounces.
• 7 ounces of Frozen Kale lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Fiber than Frozen Kale.
• Both Frozen Chopped Broccoli and Frozen Kale offer comparable quantities of Omega 3, Carbohydrate and Protein per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Kale, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Frozen Kale

What are the health benefits of Frozen Chopped Broccoli compared to Frozen Kale?

Both frozen chopped broccoli and frozen kale are excellent sources of essential nutrients such as vitamins A, C, and K, as well as fiber and antioxidants. Broccoli is particularly high in vitamin C and folate, while kale is known for its high vitamin K and calcium content. Both vegetables offer numerous health benefits, including supporting immune function, promoting healthy digestion, and reducing inflammation. Incorporating a variety of vegetables like broccoli and kale into your diet can help ensure you are getting a wide range of essential nutrients for optimal health.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Frozen Kale?

Both frozen chopped broccoli and frozen kale are excellent choices for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, kale is slightly lower in calories and higher in fiber compared to broccoli, making it a slightly better option for weight loss. Incorporating both into your diet can provide a variety of nutrients and help support your weight loss goals.

Should I eat more Frozen Chopped Broccoli or more Frozen Kale to gain more muscles while training consistently?

Both frozen chopped broccoli and frozen kale are excellent choices for building muscle due to their high protein and nutrient content. However, kale is slightly higher in protein and also contains more iron and calcium, which are important for muscle function and recovery. Therefore, incorporating more frozen kale into your diet may be beneficial for muscle gain while training consistently.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Frozen Kale?

Both frozen chopped broccoli and frozen kale have a relatively low environmental impact compared to animal products. However, kale tends to have a slightly lower environmental impact than broccoli due to its lower water and land requirements for cultivation. Both are nutritious plant-based options that can be part of a sustainable diet.