Comparing Nutrients in 100 calories Frozen KaleVS Boiled Broccoli

Weight per 100 calories

Frozen Kale

357g

Boiled Broccoli

286g

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

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

Macros Ratio

Protein Fat Carbs

Frozen Kale

31%

12%

57%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Frozen Kalevs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

1.7%1.64g

Fat

1.2%1.17g

1.64 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.66%0.21g

Saturated Fat

0.71%0.23g

0.21 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

26%0.42g

Omega 3

21.3%0.34g

0.42 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

1.9%0.32g

Omega 6

0.86%0.15g

0.32 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

13.4%17.4g

Carbohydrate

15.8%20.5g

17.4 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

4.2%3.04g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.04 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

2.9%2.1g

≤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]

NA gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%1.4g

NA gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

%0.23g

NA gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

18.8%7.14g

Fiber

25%9.43g

7.14 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

17%9.5g

Protein

12%6.8g

9.5 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Kalevs Boiled Broccoli

81.7%736μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

736 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

16.7%0.2mg

Vitamin B1

15%0.18mg

Thiamine

0.2 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

30.8%0.4mg

Vitamin B2

27%0.35mg

Riboflavin

0.4 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

15.6%2.5mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.7%0.19mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.19 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

24.7%0.32mg

Vitamin B6

44%0.57mg

Pyridoxine

0.32 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

15%60.7μg

Vitamin B9

77%309μg

Folates and Folic Acid

60.7 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

156%140mg

Vitamin C

206%185mg

Ascorbic acid

140 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

13.6%2.04mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

2.04 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

993%1191μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

1191 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Frozen Kalevs Boiled Broccoli

48.6%486mg

Calcium

11.4%114mg

486 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

18.3%0.16mg

Copper

19.4%0.17mg

0.16 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

41.5%3.32mg

Iron

24%1.9mg

3.32 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

15.3%64.3mg

Magnesium

14.3%60mg

64.3 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

68.8%1.6mg

Manganese

24%0.55mg

1.6 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

14.8%104mg

Phosphorus

27.3%191mg

104 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

35%1189mg

Potassium

24.6%837mg

1189 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

5.84%3.2μg

Selenium

8.3%4.57μg

3.2 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

3.57%53.6mg

Sodium

7.8%117mg

53.6 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

5.84%0.64mg

Zinc

11.7%1.3mg

0.64 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

8.8%325g

Water

6.9%255g

325 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

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

Frozen Kale, Unprepared has 3.3 times more Vitamin A, 1.6 times more Vitamin B3 and 3 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 9.5 times more Vitamin B5, 1.8 times more Vitamin B6, 5.1 times more Vitamin B9, 1.3 times more Vitamin C and 2 times more Vitamin E than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
Both Frozen Kale, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Kale vs Boiled Broccoli:

Frozen Kale, Unprepared has 4.3 times more Calcium, 1.7 times more Iron, 2.9 times more Manganese, 1.4 times more Potassium and 1.3 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.8 times more Phosphorus, 1.4 times more Selenium, 2.2 times more Sodium and 2 times more Zinc than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared and Boiled and Drained Broccoli have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Kale, Unprepared has 1.4 times more Fat, 1.2 times more Omega 3, 2.2 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Sugars and 1.3 times more Fiber than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Frozen Kale, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen KaleVS Cooked Frozen KaleBoiled BroccoliVS Cooked Frozen KaleFrozen KaleVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Frozen KaleVS Boiled Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: