Comparing Nutrients in 14 ounces Kale VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Kale	Boiled Kale	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	6.68% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	16% 21g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	2.24% 1.63g	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	% 1.6g	% 2.14g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0.99g	g per day for Men 19-50 years
Fiber	43% 16.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Kale	Recommended Dietary Allowance
Vitamin A	106% 957μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	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	61.5% 246μg	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	412% 371mg	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	17.5% 2.6mg	42.6% 6.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1289% 1546μg	1384% 1661μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Kale	Recommended Dietary Allowance
Calcium	101% 1008mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	79.4% 6.35mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	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	31% 218mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Kale vs Boiled Kale:

• Raw Kale has 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 2.4 times more Vitamin E than Raw Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Vitamin B9 and Vitamin K per 14 oz.
• Both Raw Kale 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 Kale vs Boiled Kale:

• Raw Kale has 1.7 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 1.3 times more Copper than Raw Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Kale has 1.2 times more Fat than Boiled and Drained Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.