Comparing Nutrients in 1 kilogram Kale VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Kale	Oranges with Peel	Recommended Dietary Allowance
Energy	12% 350kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	236% 3.78g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.6% 0.44g	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	52% 29g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Kale	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	268% 2410μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	267% 3.47mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	254% 2540mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.2% 896g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Kale vs Oranges with Peel :

• 1 kilogram of Kale has 18.5 times more Vitamin A, 6.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.3 times more Vitamin C than Oranges with Peel .
• Both Kale and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Kale as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Kale vs Oranges with Peel :

• 1 kilogram of Kale has 3.6 times more Calcium, 2 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 26.5 times more Sodium and 3.5 times more Zinc than Oranges with Peel .
• Both Kale and Oranges with Peel contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Kale as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kale has 23.6 times more Omega 3 and 2.2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Energy and 3.5 times more Carbohydrate than Raw Kale.
• Both Kale and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Kale provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Kale as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.