Nutrient Comparison: Oranges with Peel VS Cooked Frozen Kale per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Cooked Frozen Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges with Peel vs Cooked Frozen 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 Cooked Frozen Kale.
- While 14 oz of Boiled and Drained Frozen 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 Cooked Frozen 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 Frozen Kale have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Cooked Frozen Kale:
- 14 ounces of Oranges with Peel have 1.4 times more Potassium than Cooked Frozen Kale.
- While 14 oz of Boiled and Drained Frozen 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 Cooked Frozen 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 Frozen 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, 2.9 times more Carbohydrate and 2 times more Fiber than Cooked Frozen Kale.
- While 14 oz of Boiled and Drained Frozen Kale contain 21 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
- 14 ounces of Cooked Frozen Kale provide inadequate amounts of Energy
- Both Raw Oranges with Peel as well as Boiled and Drained Frozen Kale provide inadequate amounts of Omega 6 in 14 ounces.