Comparing Nutrients in 1 kilogram Boiled Kale with Salt VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Boiled Kale with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	4.88% 1.56g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	38.5% 50g	130g per day for Men 19-50 years
Sugars	16.7% 12g	8.55% 6.2g	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	5.8% 4.2g	NA	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	55.3% 21g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	162% 1460μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	134% 1.74mg	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	163% 650μg	35% 140μg	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	198% 178mg	411% 370mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	4118% 4942μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	150% 1500mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	219% 1.97mg	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	105% 8.4mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	228% 5.25mg	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	60% 420mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	177% 2650mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale with Salt VS Boiled Lambsquarters with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kale with Salt versus 1 kg of Boiled Lambsquarters with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Kale with Salt vs Boiled Lambsquarters with Salt:

• 1 kilogram of Boiled Kale with Salt has 2.7 times more Vitamin B5 and 4.6 times more Vitamin B9 than Boiled Lambsquarters with Salt.
• While 1 kg of Boiled and Drained Lambsquarters with Salt contains 2.7 times more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Lambsquarters with Salt provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kale with Salt vs Boiled Lambsquarters with Salt:

• 1 kg of Boiled and Drained Lambsquarters with Salt contains 1.7 times more Calcium, 2.9 times more Copper and 2 times more Potassium than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled Lambsquarters with Salt contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Sodium, Zinc and Water per one kilogram.
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Lambsquarters with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kale with Salt has 10.3 times more Omega 3 than Boiled Lambsquarters with Salt.
• Both Boiled Kale with Salt and Boiled Lambsquarters with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.