Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Kale	27%	31%	42%

Macro Nutrients

	Frozen Broccoli Spears	Kale	Recommended Dietary Allowance
Energy	1% 29kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.37% 0.99g	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	NA	0.57% 0.41g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	7.9% 3g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	5.2% 2.92g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Kale	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	26.8% 241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	7.38% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	11.3% 0.15mg	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	23.5% 94μg	15.5% 62μg	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	76% 68.3mg	104% 93mg	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	9% 1.35mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Kale	Recommended Dietary Allowance
Calcium	4.1% 41mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	5.9% 0.053mg	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	9% 0.72mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	40% 0.92mg	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	8.43% 59mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Kale per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Broccoli Spears versus 100 g of Kale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Kale:

• 100 grams of Frozen Broccoli Spears have 1.5 times more Vitamin B9 and 2 times more Vitamin E than Kale.
• While 100 g of Raw Kale contain 4.2 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin C and 3.8 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Kale provide similar amounts of Vitamin B6 per 100 grams.
• Both Frozen Broccoli Spears as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Kale:

• 100 grams of Frozen Broccoli Spears have 2.1 times more Selenium than Kale.
• While 100 g of Raw Kale contain 6.2 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 3.6 times more Manganese, 1.4 times more Potassium and 3.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Kale contain similar levels of Phosphorus, Zinc and Water per 100 grams.
• 100 grams of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Broccoli Spears have 1.2 times more Carbohydrate and 1.5 times more Sugars than Kale.
• While 100 g of Raw Kale contain 3 times more Omega 3 and 1.4 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Kale offer comparable quantities of Protein per 100 grams.
• Both Frozen Broccoli Spears as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in 100 grams.