Nutrient Comparison: Boiled Kale VS Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Kale versus 14 oz of Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Kale vs Kale:
- 14 ounces of Boiled Kale have 2.4 times more Vitamin E than Kale.
- While 14 oz of Raw Kale contain 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled and Drained Kale.
- Both Boiled Kale and Kale provide similar amounts of Vitamin B9 and Vitamin K per 14 ounces.
- Both Boiled and Drained Kale as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Kale vs Kale:
- 14 ounces of Boiled Kale have 1.3 times more Copper than Kale.
- While 14 oz of Raw Kale contain 1.7 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Kale.
- Both Boiled Kale and Kale contain similar levels of Water per 14 ounces.
- Both Boiled and Drained Kale as well as Raw Kale lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- Both Boiled and Drained Kale and Raw Kale have similar amounts of macro-nutrients per 14 oz
- Both Boiled Kale and Kale offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per 14 ounces.
- Both Boiled and Drained Kale as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in 14 ounces.