Comparing Nutrients in 14 ounces Kale VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Kale	Frozen Kale	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	2.1% 0.36g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	4.65% 3.37g	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	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Kale	Recommended Dietary Allowance
Vitamin A	106% 957μg	91% 818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	27.5% 0.36mg	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	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	412% 371mg	173% 156mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1289% 1546μg	1103% 1324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Kale	Recommended Dietary Allowance
Calcium	101% 1008mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	20.3% 0.18mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	76.4% 1.76mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	39% 1322mg	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	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.77% 362g	3700g per day for Men 19-50 years

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

• Raw Kale has 2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 7.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.4 times more Vitamin C than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Vitamin A, Vitamin E and Vitamin K per 14 oz.
• Both Raw Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Kale vs Frozen Kale:

• Raw Kale has 1.9 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Sodium and 2.2 times more Zinc than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Copper, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Kale has 1.3 times more Energy, 3.2 times more Fat, 3.2 times more Omega 3, 3.2 times more Omega 6 and 2.1 times more Fiber than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Carbohydrate, Sugars and Protein per 14 oz.
• Both Raw Kale as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.