Comparing Nutrients in 7 ounces Broccoli VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	% 0.5g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	21% 7.94g	38g per day for Men 19-50 years
Protein	10% 5.6g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Kale	Recommended Dietary Allowance
Calcium	9.33% 93mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	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	18% 0.42mg	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	18.7% 131mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	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 Broccoli vs Boiled Kale:

• Raw Broccoli has 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 5 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 4.7 times more Vitamin A, 2.1 times more Vitamin E and 4.1 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 7 oz.
• Both Raw 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 Broccoli vs Boiled Kale:

• Raw Broccoli has 1.6 times more Phosphorus, 2.2 times more Potassium, 2.8 times more Selenium, 2.1 times more Sodium and 1.5 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.2 times more Calcium, 1.4 times more Copper and 2.6 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Iron, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.3 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.3 times more Fat, 5.9 times more Omega 3, 5.8 times more Omega 6 and 1.5 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Kale have similar amounts of Energy and Protein per 7 oz.
• Both Raw Broccoli as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.