Nutrient Comparison: Navel Oranges VS Boiled Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Boiled Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Boiled Kale:
- 14 ounces of Navel Oranges have 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain 12.2 times more Vitamin A, 2.7 times more Vitamin B2, 1.9 times more Vitamin B9, 10.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
- Both Navel Oranges and Boiled Kale provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- Both Raw Navel Oranges as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Boiled Kale:
- 14 oz of Boiled and Drained Kale contain 3.5 times more Calcium, 1.7 times more Copper, 6.5 times more Iron, 2.3 times more Magnesium, 18.7 times more Manganese, 1.8 times more Phosphorus and 3.4 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and Boiled Kale contain similar levels of Potassium and Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Raw Navel Oranges as well as Boiled and Drained Kale lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 2.4 times more Carbohydrate, 7 times more Sugars and 5.4 times more Fructose than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain 41.2 times more Omega 3, 1.8 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
- 14 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
- Both Raw Navel Oranges as well as Boiled and Drained Kale provide inadequate amounts of Energy and Omega 6 in 14 ounces.