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Comparing Nutrients in 100 calories KaleVS Boiled Kale

Weight per 100 calories

Kale
286g
Boiled Kale
278g

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

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

Macros Ratio

Protein Fat Carbs

Kale
27%
31%
42%
Boiled Kale
27%
25%
48%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
4.4%4.26g
Fat
3.47%3.36g
4.26 gvs3.36 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.6%0.51g
Saturated Fat
1.5%0.49g
0.51 gvs0.49 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
67.5%1.08g
Omega 3
64.4%1.03g
1.08 gvs1.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
4.9%0.83g
Omega 6
4.67%0.79g
0.83 gvs0.79 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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9.7%12.6g
Carbohydrate
11.3%14.7g
12.6 gvs14.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
3.9%2.83g
Sugars
4.64%3.36g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.83 gvs3.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
1.6%1.17g
Fructose
1.6%1.17g
≤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]
1.17 gvs1.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.14g
Glucose
%1.5g
1.14 gvs1.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.51g
Sucrose
%0.69g
0.51 gvs0.69 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
31%11.7g
Fiber
29.2%11g
11.7 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15%8.34g
Protein
14.6%8.17g
8.34 gvs8.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

76.5%689μg
Vitamin A
45%406μg
RAE, retinol activity equivalents
689 μgvs406 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
27%0.32mg
Vitamin B1
14.6%0.18mg
Thiamine
0.32 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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76.3%0.99mg
Vitamin B2
30%0.39mg
Riboflavin
0.99 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.37mg
Vitamin B3
7.93%1.27mg
Niacin, nicotinic acid, niacinamide
3.37 mgvs1.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
21%1.06mg
Vitamin B5
9.44%0.47mg
Pantothenic acid
1.06 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
32.3%0.42mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.42 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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44.3%177μg
Vitamin B9
45%181μg
Folates and Folic Acid
177 μgvs181 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
297%267mg
Vitamin C
55%49.4mg
Ascorbic acid
267 mgvs49.4 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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12.6%1.9mg
Vitamin E
30%4.47mg
Tocopherols and Tocotrienols
1.9 mgvs4.47 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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928%1113μg
Vitamin K
969%1163μg
Phytomenadione or phylloquinone
1113 μgvs1163 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

72.6%726mg
Calcium
41.7%417mg
726 mgvs417 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
17%0.15mg
Copper
20.7%0.19mg
0.15 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
57%4.57mg
Iron
29%2.33mg
4.57 mgvs2.33 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
22.4%94mg
Magnesium
16.5%69.4mg
94 mgvs69.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
114%2.63mg
Manganese
65.5%1.5mg
2.63 mgvs1.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
22.4%157mg
Phosphorus
16.7%117mg
157 mgvs117 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
29.2%994mg
Potassium
11.8%400mg
994 mgvs400 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
4.68%2.57μg
Selenium
4.55%2.5μg
2.57 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
10%151mg
Sodium
2.96%44.4mg
151 mgvs44.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
10%1.1mg
Zinc
6.8%0.75mg
1.1 mgvs0.75 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
6.92%256g
Water
6.74%250g
256 gvs250 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Kale vs Boiled Kale:
Comparing minerals per 100 calories for Kale vs Boiled Kale:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: