Nutrient Comparison: Boiled Kale with Salt VS Navel Oranges per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Kale with Salt versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Kale with Salt vs Navel Oranges:
- 14 ounces of Boiled Kale with Salt have 12.2 times more Vitamin A, 2.7 times more Vitamin B2, 1.9 times more Vitamin B9, 10.7 times more Vitamin E and more Vitamin K than Navel Oranges.
- While 14 oz of Raw Navel Oranges contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled and Drained Kale with Salt.
- Both Boiled Kale with Salt and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- Both Boiled and Drained Kale with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Kale with Salt vs Navel Oranges:
- 14 ounces of Boiled Kale with Salt have 3.5 times more Calcium, 1.7 times more Copper, 6.5 times more Iron, 2.3 times more Magnesium, 18.7 times more Manganese, 1.8 times more Phosphorus, 252 times more Sodium and 3.4 times more Zinc than Navel Oranges.
- Both Boiled Kale with Salt and Navel Oranges contain similar levels of Potassium and Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Boiled and Drained Kale with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Kale with Salt have 36.8 times more Omega 3 and 3.2 times more Protein than Navel Oranges.
- While 14 oz of Raw Navel Oranges contain 2.4 times more Carbohydrate, 7 times more Sugars and 5.4 times more Fructose than Boiled and Drained Kale with Salt.
- Both Boiled Kale with Salt and Navel Oranges offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
- Both Boiled and Drained Kale with Salt as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in 14 ounces.