Lets compare vitamin content per 14 ounces of Frozen Kale vs Boiled Kale:
Frozen Kale, Unprepared has 1.4 times more Vitamin A, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Kale.
While Boiled and Drained Kale contains 3.3 times more Vitamin B5, 3.8 times more Vitamin B9, 2.8 times more Vitamin E and 1.3 times more Vitamin K than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared and Boiled and Drained Kale have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
Both Frozen Kale, Unprepared as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Frozen Kale vs Boiled Kale:
Frozen Kale, Unprepared has 2.3 times more Potassium than Boiled and Drained Kale.
While Boiled and Drained Kale contains 1.5 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared and Boiled and Drained Kale have similar amounts of Calcium, Iron, Manganese, Selenium, Sodium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Kale contains 1.3 times more Energy, 2.6 times more Fat, 3.2 times more Omega 3, 3.2 times more Omega 6, 1.4 times more Sugars and 2 times more Fiber than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared and Boiled and Drained Kale have similar amounts of Carbohydrate and Protein per 14 oz.
Both Frozen Kale, Unprepared as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.