Comparing Nutrients in 1 kilogram Cooked Frozen Kale VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Kale	Navel Oranges	Recommended Dietary Allowance
Energy	12.4% 360kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	210% 3.36g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	1.35% 0.23g	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	96% 125g	130g per day for Men 19-50 years
Sugars	16.7% 12g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 42.8g	g per day for Men 19-50 years
Fiber	60.5% 23g	58% 22g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Navel Oranges	Recommended Dietary Allowance
Vitamin A	162% 1460μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Navel Oranges	Recommended Dietary Allowance
Calcium	150% 1500mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.3% 898g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Kale vs Navel Oranges:

• Boiled and Drained Frozen Kale has 12.2 times more Vitamin A, 2.7 times more Vitamin B2, 1.9 times more Vitamin B9, 10.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Boiled and Drained Frozen Kale as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Kale vs Navel Oranges:

• Boiled and Drained Frozen Kale has 3.5 times more Calcium, 1.7 times more Copper, 6.5 times more Iron, 2.3 times more Magnesium, 18.7 times more Manganese, 1.8 times more Phosphorus, more Selenium, 16 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
• Both Boiled and Drained Frozen Kale and Raw Navel Oranges have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Kale has 8.1 times more Fat, 37.3 times more Omega 3, 11.2 times more Omega 6 and 3.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Energy, 2.4 times more Carbohydrate, 7 times more Sugars and 5.4 times more Fructose than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Frozen Kale as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.