Comparing Nutrients in 1 pound Boiled Kale VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Kale	Boiled Carrots	Recommended Dietary Allowance
Energy	5.63% 163kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	21.6% 15.6g	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	2.63% 1.9g	2.25% 1.63g	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	% 2.45g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 12.2g	g per day for Men 19-50 years
Fiber	47.7% 18g	36% 13.6g	38g per day for Men 19-50 years
Protein	24% 13.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	53.4% 0.69mg	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	73.7% 295μg	16% 63.5μg	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	89.7% 80.7mg	18% 16.3mg	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	48.7% 7.3mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Carrots	Recommended Dietary Allowance
Calcium	68% 680mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	47.6% 3.8mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	30.6% 0.7mg	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	27.2% 191mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 409g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 3.2 times more Vitamin B2, 4.6 times more Vitamin B9, 4.9 times more Vitamin C, 1.6 times more Vitamin E and 30.5 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.8 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Kale as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kale vs Boiled Carrots:

• Boiled and Drained Kale has 5 times more Calcium, 3.9 times more Copper, 2.5 times more Iron, 2.5 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Potassium and 3.6 times more Sodium than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 6.7 times more Fat, 371 times more Omega 3, 3.3 times more Omega 6, 1.3 times more Fiber and 3.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Carbohydrate and 2.9 times more Sugars than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Carrots have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Kale as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.