Comparing Nutrients in 1 pound Boiled Carrots VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Carrots	Kale	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	6.2% 4.5g	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	2.25% 1.63g	2.57% 1.86g	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	% 1.8g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 0.82g	g per day for Men 19-50 years
Fiber	36% 13.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Kale	Recommended Dietary Allowance
Vitamin A	429% 3865μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	51.3% 0.67mg	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	16% 63.5μg	70.3% 281μg	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	18% 16.3mg	471% 424mg	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	31% 4.67mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Kale	Recommended Dietary Allowance
Calcium	13.6% 136mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	181% 4.17mg	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	19.4% 136mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Carrots vs Kale:

• Boiled and Drained Carrots have 3.5 times more Vitamin A and 1.6 times more Vitamin E than Raw Kale.
• While Raw Kale contains 1.7 times more Vitamin B1, 7.9 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 4.4 times more Vitamin B9, 25.9 times more Vitamin C and 28.4 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kale have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Carrots vs Kale:

• Raw Kale contains 8.5 times more Calcium, 3.1 times more Copper, 4.7 times more Iron, 3.3 times more Magnesium, 5.9 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kale have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.9 times more Carbohydrate and 3.5 times more Sugars than Raw Kale.
• While Raw Kale contains 8.3 times more Fat, 378 times more Omega 3, 3.3 times more Omega 6, 1.4 times more Fiber and 3.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Kale have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.