Lets compare vitamin content per 1 kilogram of Kale vs Cooked Frozen 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 Frozen Kale.
While Boiled and Drained Frozen Kale contains 2.4 times more Vitamin E than Raw Kale.
Both Raw Kale and Boiled and Drained Frozen Kale have similar amounts of Vitamin B9 and Vitamin K per 1 kg.
Both Raw Kale 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 Kale vs Cooked Frozen 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 Frozen Kale.
While Boiled and Drained Frozen Kale contains 1.3 times more Copper than Raw Kale.
Both Raw Kale and Boiled and Drained Frozen 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 and 1.8 times more Fiber than Boiled and Drained Frozen Kale.
Both Raw Kale and Boiled and Drained Frozen Kale have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 1 kg.
Both Raw Kale as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.