Comparing Nutrients in 100 calories Boiled Kale VS Frozen Kale

Weight per 100 calories

• Boiled Kale: 278g
• Frozen Kale: 357g

Boiled Kale has 1.3 times more energy per 100g than Frozen Kale. It has low energy density when compared to other foods. Frozen Kale, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Boiled Kale	Frozen Kale	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.47% 3.36g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	4.64% 3.36g	4.2% 3.04g	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	1.6% 1.17g	NA	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	14.6% 8.17g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Frozen Kale	Recommended Dietary Allowance
Vitamin A	45% 406μg	81.7% 736μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.44% 0.47mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	24.7% 0.32mg	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	45% 181μg	15% 60.7μg	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	55% 49.4mg	156% 140mg	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	30% 4.47mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	969% 1163μg	993% 1191μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Frozen Kale	Recommended Dietary Allowance
Calcium	41.7% 417mg	48.6% 486mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	29% 2.33mg	41.5% 3.32mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	15.3% 64.3mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	68.8% 1.6mg	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	16.7% 117mg	14.8% 104mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	35% 1189mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	6.74% 250g	8.8% 325g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.5 times more Vitamin B5, 3 times more Vitamin B9 and 2.2 times more Vitamin E than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 1.8 times more Vitamin A, 2 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.8 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 100 kcal.
• Both Boiled and Drained Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Frozen Kale, Unprepared contains 1.4 times more Iron, 3 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Kale has 2 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 3, 2.5 times more Omega 6 and 1.6 times more Fiber than Frozen Kale, Unprepared.
• Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Boiled and Drained Kale as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.