Comparing Nutrients in 7 ounces Kale VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Kale	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	11% 14.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	3.8% 2.76g	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	1.12% 0.81g	2.03% 1.47g	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	% 0.79g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.16g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	53% 478μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	30.5% 0.4mg	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	30.8% 123μg	53.6% 214μg	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	206% 185mg	143% 129mg	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	8.73% 1.3mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	644% 773μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Broccoli	Recommended Dietary Allowance
Calcium	50.4% 504mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	39.7% 3.18mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	16.7% 0.38mg	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	15.6% 109mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Kale has 3.1 times more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin C and 2.8 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Kale.
• Both Raw Kale as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Kale vs Boiled Broccoli:

• Raw Kale has 6.4 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 4.7 times more Manganese and 1.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Selenium than Raw Kale.
• Both Raw Kale and Boiled and Drained Broccoli have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Kale has 3.6 times more Fat, 3.2 times more Omega 3, 5.7 times more Omega 6, 1.2 times more Fiber and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Carbohydrate, 1.4 times more Sugars and 1.8 times more Fructose than Raw Kale.
• Both Raw Kale and Boiled and Drained Broccoli have similar amounts of Energy per 7 oz.
• Both Raw Kale as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.