Lets compare vitamin content per 1 kilogram of Cooked Frozen Kale vs Valencia Oranges:
Boiled and Drained Frozen Kale has 12.2 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled and Drained Frozen Kale.
Both Boiled and Drained Frozen Kale and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 kg.
Both Boiled and Drained Frozen Kale as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Cooked Frozen Kale vs Valencia Oranges:
Boiled and Drained Frozen Kale has 3.8 times more Calcium, 1.8 times more Copper, 9.3 times more Iron, 2.5 times more Magnesium, 23.6 times more Manganese, 2.5 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
Both Boiled and Drained Frozen Kale and Raw Valencia Oranges have similar amounts of Potassium and Water per 1 kg.
Comparison of macro-nutrients per 1 kilogram:
Boiled and Drained Frozen Kale has 4 times more Fat, 21 times more Omega 3, 5.9 times more Omega 6 and 2.8 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Energy and 2.2 times more Carbohydrate than Boiled and Drained Frozen Kale.
Both Boiled and Drained Frozen Kale and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
Both Boiled and Drained Frozen Kale as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.