Comparing Nutrients in 14 ounces Cooked Frozen Kale with Salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale with Salt	27%	25%	48%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Frozen Kale with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	4.93% 143kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	83.3% 1.33g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	6.02% 1.02g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	35.2% 46g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	50% 36.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.3% 1.67g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	25% 9.53g	38g per day for Men 19-50 years
Protein	21% 11.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	64.4% 579μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.5% 258μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78.5% 70.6mg	198% 179mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42.6% 6.4mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1384% 1661μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	59.5% 595mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41.7% 3.33mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	4.14% 0.095mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 167mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale with Salt VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Kale with Salt versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Kale with Salt vs Florida Oranges:

• 14 ounces of Cooked Frozen Kale with Salt have 13.3 times more Vitamin A, 3.5 times more Vitamin B2, 1.2 times more Vitamin B6, 3.8 times more Vitamin B9, 8.9 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.5 times more Vitamin C than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Florida Oranges provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Frozen Kale, drained with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Kale with Salt vs Florida Oranges:

• 14 ounces of Cooked Frozen Kale with Salt have 3.5 times more Calcium, 1.7 times more Copper, 9.3 times more Iron, 2.5 times more Magnesium, 22.6 times more Manganese, 3.5 times more Phosphorus, more Sodium and 3.4 times more Zinc than Florida Oranges.
• Both Cooked Frozen Kale with Salt and Florida Oranges contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled Frozen Kale, drained with Salt as well as Raw Florida Oranges lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Kale with Salt have 30.5 times more Omega 3 and 4.2 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.2 times more Carbohydrate and 7.6 times more Sugars than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Florida Oranges offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled Frozen Kale, drained with Salt as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in 14 ounces.