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

	Recommended Dietary Allowance
	3.45%		2900kcal per day for Men 19-50 years
	4.4%		97g per day for Men 19-50 years
	1.6%		32g per day for Men 19-50 years
	67.5%		1.6g per day for Men 19-50 years
	4.9%		17g per day for Men 19-50 years
	0%		290mg per day for Men 19-50 years
	9.7%		130g per day for Men 19-50 years
	3.9%		72.5g per day for Men 19-50 years
	31%		38g per day for Men 19-50 years
	15%		56g per day for Men 19-50 years

Vitamins

	Recommended Dietary Allowance
	76.5%		900μg per day for Men 19-50 years	RAE, retinol activity equivalents
	27%		1.2mg per day for Men 19-50 years	Thiamine
	76.3%		1.3mg per day for Men 19-50 years	Riboflavin
	21%		16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
	32.3%		1.3mg per day for Men 19-50 years	Pyridoxine
	44.3%		400μg per day for Men 19-50 years	Folates and Folic Acid
	0%		2.4μg per day for Men 19-50 years	Cobalamin
	297%		90mg per day for Men 19-50 years	Ascorbic acid
	0%		600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
	12.6%		15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
	928%		120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Recommended Dietary Allowance
	72.6%		1000mg per day for Men 19-50 years
	17%		0.9mg per day for Men 19-50 years
	57%		8mg per day for Men 19-50 years
	22.4%		420mg per day for Men 19-50 years
	114%		2.3mg per day for Men 19-50 years
	22.4%		700mg per day for Men 19-50 years
	29.2%		3400mg per day for Men 19-50 years
	4.68%		55μg per day for Men 19-50 years
	10%		1500mg per day for Men 19-50 years
	10%		11mg per day for Men 19-50 years
	6.92%		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. Both Raw Kale and Raw Broccoli have similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 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 and 1.8 times more Sugars than Raw Kale. Both Raw Kale and Raw Broccoli have similar amounts of Energy and Protein per 100 kcal.