Comparing Nutrients in 7 ounces Kale VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Broccoli	27%	8%	65%

Macro Nutrients

	Kale	Broccoli	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Kale	Broccoli	Recommended Dietary Allowance
Vitamin A	53% 478μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	644% 773μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Broccoli	Recommended Dietary Allowance
Calcium	50.4% 504mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	11% 0.097mg	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	39.7% 3.18mg	18% 1.45mg	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	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	7.4% 0.81mg	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 Broccoli:

• Raw Kale has 7.8 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B5 than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 7 oz.
• Both Raw Kale as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Kale vs Broccoli:

• Raw Kale has 5.4 times more Calcium, 2.2 times more Iron, 1.6 times more Magnesium, 4.4 times more Manganese and 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Selenium than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Kale has 4 times more Fat, 6 times more Omega 3, 5.9 times more Omega 6 and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Carbohydrate and 1.7 times more Sugars than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Energy and Protein per 7 oz.
• Both Raw Kale as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.