Comparing Nutrients in 100 calories Oranges with Peel VS Boiled Kale
Weight per 100 calories
Oranges with Peel
159g
Boiled Kale
278g
Oranges with Peel have 1.8 times more energy per 100g than Boiled Kale. It has low energy density when compared to other foods. Boiled and Drained Kale having low energy density.
Discover which food has more nutrients per 100 calories - Oranges with Peel or Boiled Kale?
Oranges With Peel VS Boiled Kale Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Oranges with Peel or Boiled Kale?
Lets compare vitamin content per 100 calories of Oranges with Peel vs Boiled Kale:
100 calories of Oranges with Peel have 2.3 times more Vitamin C than Boiled Kale.
While 100 kcal of Boiled and Drained Kale contain 19.7 times more Vitamin A, 4.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.8 times more Vitamin B9 than Raw Oranges with Peel .
Both Oranges with Peel and Boiled Kale provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 calories.
Both Raw Oranges with Peel as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Oranges with Peel vs Boiled Kale:
100 kcal of Boiled and Drained Kale contain 3.8 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 3.3 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium, 14 times more Sodium, 4.3 times more Zinc and 1.9 times more Water than Raw Oranges with Peel .
100 calories of Oranges with Peel lack sufficient amounts of Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Oranges with Peel have 1.7 times more Carbohydrate than Boiled Kale.
While 100 kcal of Boiled and Drained Kale contain 7.1 times more Fat, 40.6 times more Omega 3, 11.4 times more Omega 6, 1.6 times more Fiber and 4 times more Protein than Raw Oranges with Peel .
Both Oranges with Peel and Boiled Kale offer comparable quantities of Energy per 100 calories.
100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6