Comparing Nutrients in 100 calories Kale VS Cooked Frozen Carrots

Weight per 100 calories

• Kale: 286g
• Cooked Frozen Carrots: 270g

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

Discover which food has more nutrients per 100 calories - Kale or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Kale	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	7.43% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	16% 21g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	15.2% 11g	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	1.04% 0.76g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.51g	% 9.3g	g per day for Men 19-50 years
Fiber	31% 11.7g	23.5% 8.9g	38g per day for Men 19-50 years
Protein	15% 8.34g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Kale	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	76.5% 689μg	254% 2286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	17.5% 0.23mg	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	44.3% 177μg	7.43% 29.7μg	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	297% 267mg	6.9% 6.2mg	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	12.6% 1.9mg	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	928% 1113μg	30.6% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	72.6% 726mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	24.6% 0.22mg	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	57% 4.57mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	7.08% 29.7mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	19.6% 0.45mg	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	22.4% 157mg	12% 83.8mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	2.95% 1.62μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	6.92% 256g	6.6% 244g	3700g per day for Men 19-50 years

Kale VS Cooked Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Kale or Cooked Frozen Carrots?

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

• 100 calories of Kale have 4 times more Vitamin B1, 9.9 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B6, 6 times more Vitamin B9, 42.9 times more Vitamin C and 30.3 times more Vitamin K than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 3.3 times more Vitamin A and 1.4 times more Vitamin E than Raw Kale.
• Both Raw Kale as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Kale vs Cooked Frozen Carrots:

• 100 calories of Kale have 7.7 times more Calcium, 3.2 times more Iron, 3.2 times more Magnesium, 5.8 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium and 1.6 times more Selenium than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 1.5 times more Copper than Raw Kale.
• Both Kale and Cooked Frozen Carrots contain similar levels of Sodium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Kale have 2.3 times more Fat, 9.1 times more Omega 3, 1.3 times more Fiber and 5.3 times more Protein than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 1.7 times more Carbohydrate and 3.9 times more Sugars than Raw Kale.
• Both Kale and Cooked Frozen Carrots offer comparable quantities of Energy and Omega 6 per 100 calories.