Comparing Nutrients in 1 kilogram Kale VS Kanpyo

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Kanpyo	11%	2%	87%

Macro Nutrients

	Kale	Kanpyo	Recommended Dietary Allowance
Energy	12% 350kcal	89% 2580kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	236% 3.78g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	14.4% 2.44g	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	500% 650g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	NA	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	258% 98g	38g per day for Men 19-50 years
Protein	52% 29g	153% 85.8g	56g per day for Men 19-50 years

Vitamins

	Kale	Kanpyo	Recommended Dietary Allowance
Vitamin A	268% 2410μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	267% 3.47mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	510% 25.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	409% 5.32mg	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	153% 610μg	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	2.22% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3247% 3896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Kanpyo	Recommended Dietary Allowance
Calcium	254% 2540mg	280% 2800mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	481% 4.33mg	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	640% 51.2mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	298% 1250mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	494% 11.4mg	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	269% 1880mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	465% 15820mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	47.3% 26μg	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	533% 58.6mg	11mg per day for Men 19-50 years
Water	24.2% 896g	5.4% 200g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Kanpyo per 1 kg

Compare the macro and micronutrient content in 1 kg of Kale versus 1 kg of Kanpyo to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Kale has more Vitamin B1, 7.9 times more Vitamin B2 and 467 times more Vitamin C than Kanpyo.
• While 1 kg of Dried gourd strips contains 2.5 times more Vitamin B3, 6.9 times more Vitamin B5 and 3.6 times more Vitamin B6 than Raw Kale.
• Both Kale and Kanpyo provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Kanpyo have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Kale as well as Dried gourd strips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Kale vs Kanpyo:

• 1 kilogram of Kale has 3.5 times more Sodium and 4.5 times more Water than Kanpyo.
• While 1 kg of Dried gourd strips contains 8.2 times more Copper, 3.2 times more Iron, 3.8 times more Magnesium, 3.4 times more Phosphorus, 4.5 times more Potassium, 2.9 times more Selenium and 15 times more Zinc than Raw Kale.
• Both Kale and Kanpyo contain similar levels of Calcium and Manganese per one kilogram.
• 1 kilogram of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried gourd strips contains 7.4 times more Energy, 14.7 times more Carbohydrate, 2.4 times more Fiber and 2.9 times more Protein than Raw Kale.
• 1 kilogram of Kale provide inadequate amounts of Energy
• Both Raw Kale as well as Dried gourd strips provide inadequate amounts of Omega 6 in one kilogram.