Comparing Nutrients in 1 kilogram Kale VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Kale	Frozen Kale	Recommended Dietary Allowance
Energy	12% 350kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	236% 3.78g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	5.3% 0.9g	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	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	11.7% 8.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	108% 41g	52.6% 20g	38g per day for Men 19-50 years
Protein	52% 29g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Kale	Recommended Dietary Allowance
Vitamin A	268% 2410μg	229% 2060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	267% 3.47mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	43.6% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	69.2% 0.9mg	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	42.5% 170μg	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	437% 393mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3247% 3896μg	2780% 3336μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Kale	Recommended Dietary Allowance
Calcium	254% 2540mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	51% 0.46mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	193% 4.43mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	98% 3330mg	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% 150mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24.2% 896g	24.6% 911g	3700g per day for Men 19-50 years

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

• Raw Kale has 2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 7.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.4 times more Vitamin C than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Vitamin A, Vitamin E and Vitamin K per 1 kg.
• Both Raw Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Kale vs Frozen Kale:

• Raw Kale has 1.9 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Sodium and 2.2 times more Zinc than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Copper, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Kale has 1.3 times more Energy, 3.2 times more Fat, 3.2 times more Omega 3, 3.2 times more Omega 6 and 2.1 times more Fiber than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Carbohydrate, Sugars and Protein per 1 kg.
• Both Raw Kale as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.