Comparing Nutrients in 100 calories Boiled Carrots VS Kale

Weight per 100 calories

• Boiled Carrots: 286g
• Kale: 286g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Carrots	Kale	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	3.9% 2.83g	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	1.4% 1.03g	1.6% 1.17g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	% 7.7g	% 0.51g	g per day for Men 19-50 years
Fiber	22.6% 8.57g	31% 11.7g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Kale	Recommended Dietary Allowance
Vitamin A	270% 2434μg	76.5% 689μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	32.3% 0.42mg	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	10% 40μg	44.3% 177μg	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	11.4% 10.3mg	297% 267mg	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	19.6% 2.94mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	928% 1113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Kale	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	12% 0.97mg	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	114% 2.63mg	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	12.2% 85.7mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	29.2% 994mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	4.68% 2.57μg	55μg per day for Men 19-50 years
Sodium	11% 166mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	6.96% 258g	6.92% 256g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 3.5 times more Vitamin A and 1.6 times more Vitamin E than Raw Kale.
• While Raw Kale contains 1.7 times more Vitamin B1, 7.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 4.4 times more Vitamin B9, 25.9 times more Vitamin C and 28.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kale have similar amounts of Vitamin B6 per 100 kcal.
• Both Boiled and Drained Carrots as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Carrots vs Kale:

• Raw Kale contains 8.5 times more Calcium, 3.1 times more Copper, 4.7 times more Iron, 3.3 times more Magnesium, 5.9 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kale have similar amounts of Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Carrots have 1.9 times more Carbohydrate and 3.5 times more Sugars than Raw Kale.
• While Raw Kale contains 8.3 times more Fat, 5.9 times more Saturated Fat, 378 times more Omega 3, 3.3 times more Omega 6, 1.4 times more Fiber and 3.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kale have similar amounts of Energy and Fructose per 100 kcal.
• Both Boiled and Drained Carrots as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.