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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	4.02% 2.9g	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	1.15% 0.83g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	32% 290μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	20% 0.26mg	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	32.2% 129μg	27.8% 111μg	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	39.2% 35.3mg	88.4% 79.6mg	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	21.3% 3.2mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	29.8% 298mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	7.5% 0.067mg	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	21% 1.67mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	19.2% 0.44mg	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	12% 83.3mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.87% 180g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.9 times more Vitamin A, 1.7 times more Vitamin B2, 1.2 times more Vitamin E and 4.8 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 7 oz.
• Both Boiled and Drained Kale as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Kale has 4.5 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 1.3 times more Selenium and 1.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled and Drained Kale and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Kale has 1.3 times more Energy, 10.1 times more Fat, 8.8 times more Omega 3, 22 times more Omega 6 and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Boiled and Drained Kale and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate, Sugars and Protein per 7 oz.
• Both Boiled and Drained Kale as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.