Comparing Nutrients in 1 kilogram Frozen Kale VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	9.66% 280kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	210% 3.36g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.8g	40.8% 53g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	16.7% 12g	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	NA	5.8% 4.2g	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	NA	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	60.5% 23g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	229% 2060μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 7mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	48.5% 0.63mg	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	42.5% 170μg	163% 650μg	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	437% 393mg	198% 178mg	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	38% 5.7mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2780% 3336μg	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	136% 1360mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	74.4% 0.67mg	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	116% 9.3mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	236% 5.4mg	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	41.4% 290mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	98% 3330mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.6% 911g	24.3% 898g	3700g per day for Men 19-50 years

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

• Frozen Kale, Unprepared has 1.4 times more Vitamin A, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 3.3 times more Vitamin B5, 3.8 times more Vitamin B9, 2.8 times more Vitamin E and 1.3 times more Vitamin K than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Kale, Unprepared has 2.3 times more Potassium than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 1.5 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Calcium, Iron, Manganese, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Kale contains 1.3 times more Energy, 2.6 times more Fat, 2.9 times more Omega 3, 2.9 times more Omega 6 and 1.4 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Carbohydrate, Fiber and Protein per 1 kg.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.