Comparing Nutrients in 100 calories Kale VS Broccoli

Weight per 100 calories

• Kale: 286g
• Broccoli: 294g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Kale or Broccoli?

Macros Ratio

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

Macro Nutrients

	Kale	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	15% 19.5g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	6.9% 5g	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	1.6% 1.17g	2.76% 2g	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	% 1.14g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.51g	% 0.29g	g per day for Men 19-50 years
Fiber	31% 11.7g	20% 7.65g	38g per day for Men 19-50 years
Protein	15% 8.34g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Kale	Broccoli	Recommended Dietary Allowance
Vitamin A	76.5% 689μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	39.6% 0.51mg	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	44.3% 177μg	46.3% 185μg	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	297% 267mg	292% 262mg	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	12.6% 1.9mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	928% 1113μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Broccoli	Recommended Dietary Allowance
Calcium	72.6% 726mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16% 0.14mg	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	57% 4.57mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	27% 0.62mg	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	22.4% 157mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	6.92% 256g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Kale vs Broccoli:

• Raw Kale has 7.6 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.7 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.6 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 100 kcal.
• Both Raw Kale as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Kale vs Broccoli:

• Raw Kale has 5.2 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 4.3 times more Manganese and 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Selenium than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Kale has 3.9 times more Fat, 1.5 times more Saturated Fat, 5.8 times more Omega 3, 5.8 times more Omega 6 and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Carbohydrate, 1.8 times more Sugars and 1.7 times more Fructose than Raw Kale.
• Both Raw Kale and Raw Broccoli have similar amounts of Energy and Protein per 100 kcal.
• Both Raw Kale as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.