Nutrient Comparison: Navel Oranges VS Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Kale:
- 14 oz of Raw Kale contain 20.1 times more Vitamin A, 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, 1.6 times more Vitamin C, 4.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- Both Raw Navel Oranges as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Kale:
- 14 oz of Raw Kale contain 5.9 times more Calcium, 1.4 times more Copper, 12.3 times more Iron, 3 times more Magnesium, 31.7 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 53 times more Sodium and 4.9 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and Kale contain similar levels of Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Raw Navel Oranges as well as Raw Kale lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 2.8 times more Carbohydrate, 8.6 times more Sugars and 5.5 times more Fructose than Kale.
- While 14 oz of Raw Kale contain 42 times more Omega 3, 1.9 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 Raw Kale provide inadequate amounts of Energy and Omega 6 in 14 ounces.