Comparing Nutrients in 14 ounces Oranges VS Kale

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Kale	27%	31%	42%

Macro Nutrients

	Oranges	Kale	Recommended Dietary Allowance
Energy	6.43% 187kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	6.8% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	51% 37g	5.4% 3.93g	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	2.24% 1.63g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	25% 9.53g	43% 16.3g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Kale	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	106% 957μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	45% 0.58mg	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	29.8% 119μg	61.5% 246μg	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	235% 211mg	412% 371mg	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	4.76% 0.71mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1289% 1546μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Kale	Recommended Dietary Allowance
Calcium	16% 159mg	101% 1008mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	23.4% 0.21mg	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	4.96% 0.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	159% 3.65mg	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	7.94% 55.6mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.6% 356g	3700g per day for Men 19-50 years

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

• Raw Kale contains 21.9 times more Vitamin A, 1.3 times more Vitamin B1, 8.7 times more Vitamin B2, 4.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 1.8 times more Vitamin C, 3.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Kale:

• Raw Kale contains 6.4 times more Calcium, 16 times more Iron, 3.3 times more Magnesium, 36.8 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, more Sodium and 5.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Kale have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.3 times more Energy, 2.7 times more Carbohydrate and 9.4 times more Sugars than Raw Kale.
• While Raw Kale contains 12.4 times more Fat, 54 times more Omega 3, 16.2 times more Omega 6, 1.7 times more Fiber and 3.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.