Comparing Nutrients in 1 pound KaleVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

Frozen Chopped Broccoli

34%

58%

1 lb ▼

Macro Nutrients

Kalevs Frozen Chopped Broccoli

5.47%159kcal

Energy

4.07%118kcal

159 kcalvs118 kcal

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

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6.97%6.76g

Fat

1.36%1.3g

6.76 gvs1.3 g

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

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2.52%0.81g

Saturated Fat

0.62%0.2g

0.81 gvs0.2 g

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

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107%1.7g

Omega 3

29.8%0.48g

1.7 gvs0.48 g

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

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7.76%1.3g

Omega 6

0.83%0.14g

1.3 gvs0.14 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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15.4%20g

Carbohydrate

16.7%21.7g

20 gvs21.7 g

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

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6.2%4.5g

Sugars

8.45%6.12g

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

4.5 gvs6.12 g

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

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2.57%1.86g

Fructose

5.2%3.76g

≤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]

1.86 gvs3.76 g

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

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%1.8g

Glucose

%3.4g

1.8 gvs3.4 g

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

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%0.82g

Sucrose

0.82 gvsNA g

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

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49%18.6g

Fiber

36%13.6g

18.6 gvs13.6 g

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

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23.7%13.2g

Protein

22.8%12.7g

13.2 gvs12.7 g

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

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Vitamins

Kalevs Frozen Chopped Broccoli

121%1093μg

Vitamin A

26.2%236μg

RAE, retinol activity equivalents

1093 μgvs236 μg

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

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42.7%0.51mg

Vitamin B1

20%0.24mg

Thiamine

0.51 mgvs0.24 mg

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

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121%1.57mg

Vitamin B2

33.5%0.44mg

Riboflavin

1.57 mgvs0.44 mg

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

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33.5%5.35mg

Vitamin B3

13.3%2.13mg

Niacin, nicotinic acid, niacinamide

5.35 mgvs2.13 mg

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

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33.6%1.68mg

Vitamin B5

25.3%1.27mg

Pantothenic acid

1.68 mgvs1.27 mg

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

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51.3%0.67mg

Vitamin B6

45.4%0.59mg

Pyridoxine

0.67 mgvs0.59 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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70.3%281μg

Vitamin B9

76%304μg

Folates and Folic Acid

281 μgvs304 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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471%424mg

Vitamin C

284%256mg

Ascorbic acid

424 mgvs256 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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20%3mg

Vitamin E

37%5.53mg

Tocopherols and Tocotrienols

3 mgvs5.53 mg

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

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1473%1767μg

Vitamin K

307%368μg

Phytomenadione or phylloquinone

1767 μgvs368 μg

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

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Minerals

Kalevs Frozen Chopped Broccoli

115%1152mg

Calcium

25.4%254mg

1152 mgvs254 mg

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

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26.7%0.24mg

Copper

19%0.17mg

0.24 mgvs0.17 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%7.26mg

Iron

46%3.67mg

7.26 mgvs3.67 mg

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

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35.6%150mg

Magnesium

19.4%81.6mg

150 mgvs81.6 mg

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

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181%4.17mg

Manganese

58%1.33mg

4.17 mgvs1.33 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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35.6%249mg

Phosphorus

32.4%227mg

249 mgvs227 mg

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

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46.4%1579mg

Potassium

28.3%962mg

1579 mgvs962 mg

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

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7.42%4.1μg

Selenium

23%12.7μg

4.1 μgvs12.7 μg

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

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16%240mg

Sodium

7.26%109mg

240 mgvs109 mg

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

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16%1.77mg

Zinc

19.8%2.18mg

1.77 mgvs2.18 mg

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

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11%407g

Water

11.2%415g

407 gvs415 g

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

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Lets compare vitamin content per 1 pound of Kale vs Frozen Chopped Broccoli:

Raw Kale has 4.6 times more Vitamin A, 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin C and 4.8 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin E than Raw Kale.
Both Raw Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
Both Raw Kale as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Kale vs Frozen Chopped Broccoli:

Raw Kale has 4.5 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 3.1 times more Manganese, 1.6 times more Potassium and 2.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium than Raw Kale.
Both Raw Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Kale has 1.3 times more Energy, 5.1 times more Fat, 3.6 times more Omega 3, 9.4 times more Omega 6 and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Sugars and 2 times more Fructose than Raw Kale.
Both Raw Kale and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate and Protein per 1 lb.
Both Raw Kale as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

KaleVS Boiled KaleFrozen Chopped BroccoliVS Boiled KaleKaleVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 1 pound KaleVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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