Nutrient Comparison: Oranges with Peel VS Boiled Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 Oranges with Peel vs Boiled Kale:
- 14 ounces of Oranges with Peel have 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 4 times more Vitamin C than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain 11.2 times more Vitamin A, 2.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Kale provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Raw Oranges with Peel as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Boiled Kale:
- 14 ounces of Oranges with Peel have 1.4 times more Potassium than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain 2.1 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.5 times more Zinc than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Kale contain similar levels of Copper, Iron and Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Raw Oranges with Peel 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 Oranges with Peel have 1.8 times more Energy and 2.9 times more Carbohydrate than Boiled Kale.
- While 14 oz of Boiled and Drained Kale contain 23.2 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Kale offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
- 14 ounces of Boiled Kale provide inadequate amounts of Energy
- Both Raw Oranges with Peel as well as Boiled and Drained Kale provide inadequate amounts of Omega 6 in 14 ounces.