Nutrient Comparison: Boiled Kale VS Brazilnuts per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Kale versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Kale vs Brazilnuts:
- 14 ounces of Boiled Kale have more Vitamin A, 4 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B9, 25.4 times more Vitamin C and more Vitamin K than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 9.8 times more Vitamin B1, 1.6 times more Vitamin B6 and 3.5 times more Vitamin E than Boiled and Drained Kale.
- Both Boiled Kale and Brazilnuts provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
- Both Boiled and Drained Kale as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Kale vs Brazilnuts:
- 14 ounces of Boiled Kale have 26.3 times more Water than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 26 times more Copper, 2.9 times more Iron, 15 times more Magnesium, 2.3 times more Manganese, 17.3 times more Phosphorus, 4.6 times more Potassium, 2130 times more Selenium and 15 times more Zinc than Boiled and Drained Kale.
- Both Boiled Kale and Brazilnuts contain similar levels of Calcium per 14 ounces.
- 14 ounces of Boiled Kale lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Kale have 10.3 times more Omega 3 than Brazilnuts.
- While 14 oz of Dried Brazilnuts contain 18.3 times more Energy, 55.5 times more Fat, 92.2 times more Saturated Fat, 85.2 times more Omega 6, 2.2 times more Carbohydrate, 1.9 times more Sugars, 1.9 times more Fiber and 4.9 times more Protein than Boiled and Drained Kale.
- 14 ounces of Boiled Kale provide inadequate amounts of Energy and Omega 6