Comparing Nutrients in 14 ounces Cooked Frozen Kale VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Frozen Kale	Valencia Oranges	Recommended Dietary Allowance
Energy	4.93% 143kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	83.3% 1.33g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.02% 1.02g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	36.3% 47g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	NA	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	26% 9.92g	38g per day for Men 19-50 years
Protein	21% 11.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	64.4% 579μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	28.8% 0.35mg	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	6.8% 1.1mg	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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1384% 1661μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Valencia Oranges	Recommended Dietary Allowance
Calcium	59.5% 595mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	16.3% 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	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Kale vs Valencia Oranges:

• Boiled and Drained Frozen Kale has 12.2 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled and Drained Frozen Kale as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Kale vs Valencia Oranges:

• Boiled and Drained Frozen Kale has 3.8 times more Calcium, 1.8 times more Copper, 9.3 times more Iron, 2.5 times more Magnesium, 23.6 times more Manganese, 2.5 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Frozen Kale and Raw Valencia Oranges have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Kale has 4 times more Fat, 21 times more Omega 3, 5.9 times more Omega 6 and 2.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Energy and 2.2 times more Carbohydrate than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Frozen Kale as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.