Comparing Nutrients in 14 ounces Frozen Kale VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	83.3% 1.33g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	6.02% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	16% 21g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.62% 4.8g	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	NA	2.3% 1.67g	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	NA	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	21% 7.94g	24% 9.13g	38g per day for Men 19-50 years
Protein	19% 10.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	91% 818μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	17% 67.5μg	64.5% 258μg	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	173% 156mg	78.5% 70.6mg	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	15% 2.26mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1103% 1324μg	1384% 1661μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	54% 540mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	29.5% 0.27mg	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	46% 3.7mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	94% 2.15mg	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	16.4% 115mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	39% 1322mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.77% 362g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Kale vs Cooked Frozen 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 Frozen Kale.
• While Boiled and Drained Frozen 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 Frozen Kale have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Kale, Unprepared has 2.3 times more Potassium than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen 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 Frozen 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 Frozen Kale contains 1.3 times more Energy, 2.6 times more Fat, 2.9 times more Omega 3, 2.9 times more Omega 6 and 1.4 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Carbohydrate, Fiber and Protein per 14 oz.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.