Comparing Nutrients in 1 kilogram Kale VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Kale	Boiled Kale	Recommended Dietary Allowance
Energy	12% 350kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	236% 3.78g	232% 3.7g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.2g	40.8% 53g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	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	5.66% 4.1g	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	% 4g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 2.5g	g per day for Men 19-50 years
Fiber	108% 41g	105% 40g	38g per day for Men 19-50 years
Protein	52% 29g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Kale	Recommended Dietary Allowance
Vitamin A	268% 2410μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	267% 3.47mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	155% 620μg	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	1038% 934mg	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	44% 6.6mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3247% 3896μg	3488% 4185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Kale	Recommended Dietary Allowance
Calcium	254% 2540mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	200% 16mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	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	78.6% 550mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.2% 896g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Kale has 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 2.4 times more Vitamin E than Raw Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Vitamin B9 and Vitamin K per 1 kg.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Kale vs Boiled Kale:

• Raw Kale has 1.7 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 1.3 times more Copper than Raw Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Kale has 1.2 times more Fat than Boiled and Drained Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.