Comparing Nutrients in 1 kilogram BroccoliVS Kale

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Kale

27%

31%

42%

1 kg ▼

Macro Nutrients

Broccolivs Kale

11.7%340kcal

Energy

12%350kcal

340 kcalvs350 kcal

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

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3.8%3.7g

Fat

15.4%15g

3.7 gvs15 g

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

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3.56%1.14g

Saturated Fat

5.56%1.78g

1.14 gvs1.78 g

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

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39.4%0.63g

Omega 3

236%3.78g

0.63 gvs3.78 g

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

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2.9%0.49g

Omega 6

17%2.9g

0.49 gvs2.9 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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51%66.4g

Carbohydrate

34%44.2g

66.4 gvs44.2 g

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

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23.4%17g

Sugars

13.7%9.9g

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

17 gvs9.9 g

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

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9.38%6.8g

Fructose

5.66%4.1g

≤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]

6.8 gvs4.1 g

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

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%4.9g

Glucose

%4g

4.9 gvs4 g

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

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%1g

Sucrose

%1.8g

1 gvs1.8 g

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

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68.4%26g

Fiber

108%41g

26 gvs41 g

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

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50.4%28g

Protein

52%29g

28 gvs29 g

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

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Vitamins

Broccolivs Kale

34.4%310μg

Vitamin A

268%2410μg

RAE, retinol activity equivalents

310 μgvs2410 μg

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

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59%0.71mg

Vitamin B1

94%1.13mg

Thiamine

0.71 mgvs1.13 mg

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

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90%1.17mg

Vitamin B2

267%3.47mg

Riboflavin

1.17 mgvs3.47 mg

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

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40%6.4mg

Vitamin B3

73.8%12mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs12 mg

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

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115%5.73mg

Vitamin B5

74%3.7mg

Pantothenic acid

5.73 mgvs3.7 mg

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

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135%1.75mg

Vitamin B6

113%1.47mg

Pyridoxine

1.75 mgvs1.47 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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158%630μg

Vitamin B9

155%620μg

Folates and Folic Acid

630 μgvs620 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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991%892mg

Vitamin C

1038%934mg

Ascorbic acid

892 mgvs934 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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52%7.8mg

Vitamin E

44%6.6mg

Tocopherols and Tocotrienols

7.8 mgvs6.6 mg

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

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847%1016μg

Vitamin K

3247%3896μg

Phytomenadione or phylloquinone

1016 μgvs3896 μg

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

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Minerals

Broccolivs Kale

47%470mg

Calcium

254%2540mg

470 mgvs2540 mg

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

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54.4%0.49mg

Copper

59%0.53mg

0.49 mgvs0.53 mg

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

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Fluoride

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

NA μgvsNA μg

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

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91%7.3mg

Iron

200%16mg

7.3 mgvs16 mg

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

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50%210mg

Magnesium

78.6%330mg

210 mgvs330 mg

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

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91%2.1mg

Manganese

400%9.2mg

2.1 mgvs9.2 mg

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

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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 .

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94%660mg

Phosphorus

78.6%550mg

660 mgvs550 mg

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

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93%3160mg

Potassium

102%3480mg

3160 mgvs3480 mg

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

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45.5%25μg

Selenium

16.4%9μg

25 μgvs9 μg

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

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22%330mg

Sodium

35.3%530mg

330 mgvs530 mg

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

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37.3%4.1mg

Zinc

35.5%3.9mg

4.1 mgvs3.9 mg

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

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24%893g

Water

24.2%896g

893 gvs896 g

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

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Lets compare vitamin content per 1 kilogram of Broccoli vs Kale:

Raw Broccoli has 1.5 times more Vitamin B5 than Raw Kale.
While Raw Kale contains 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.
Both Raw Broccoli and Raw Kale have similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 1 kg.
Both Raw Broccoli as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Kale:

Raw Broccoli has 2.8 times more Selenium than Raw Kale.
While Raw Kale contains 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.
Both Raw Broccoli and Raw Kale have similar amounts of Copper, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Broccoli has 1.5 times more Carbohydrate and 1.7 times more Sugars than Raw Kale.
While Raw Kale contains 4 times more Fat, 6 times more Omega 3, 5.9 times more Omega 6 and 1.6 times more Fiber than Raw Broccoli.
Both Raw Broccoli and Raw Kale have similar amounts of Energy and Protein per 1 kg.
Both Raw Broccoli as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliKaleVS Boiled BroccoliBroccoliVS Boiled KaleKaleVS Boiled Kale

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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