Nutrient Comparison: Boiled Kale VS Oranges with Peel per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Kale versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Kale vs Oranges with Peel :
- 14 ounces of Boiled Kale have 11.2 times more Vitamin A, 2.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 4 times more Vitamin C than Boiled and Drained Kale.
- Both Boiled Kale and Oranges with Peel provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Boiled and Drained Kale as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Boiled Kale vs Oranges with Peel :
- 14 ounces of Boiled Kale have 2.1 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.5 times more Zinc than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 1.4 times more Potassium than Boiled and Drained Kale.
- Both Boiled Kale and Oranges with Peel contain similar levels of Copper, Iron and Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Boiled and Drained Kale as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Kale have 23.2 times more Omega 3 and 2.3 times more Protein than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 1.8 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Kale.
- Both Boiled Kale and Oranges with Peel offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Boiled Kale provide inadequate amounts of Energy
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
- Both Boiled and Drained Kale as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 14 ounces.