Comparing Nutrients in 1 pound Boiled Kale VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Boiled Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	5.63% 163kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	6.9% 1.17g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	7.57% 5.5g	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	2.63% 1.9g	2.63% 1.9g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 1.13g	g per day for Men 19-50 years
Fiber	47.7% 18g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	24% 13.3g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	22% 0.29mg	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	73.7% 295μg	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	89.7% 80.7mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	68% 680mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	33.8% 0.3mg	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	47.6% 3.8mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	107% 2.46mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 407g	3700g per day for Men 19-50 years

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

Both Boiled and Drained Kale and Boiled and Drained Frozen Kale have similar amounts of vitamins per 1 lb
• Both Boiled and Drained Kale and Boiled and Drained Frozen Kale have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 1 lb.
• Both Boiled and Drained Kale as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kale vs Cooked Frozen Kale:

Both Boiled and Drained Kale and Boiled and Drained Frozen Kale have similar amounts of minerals per 1 lb
• Both Boiled and Drained Kale and Boiled and Drained Frozen Kale have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 1.7 times more Fiber than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Kale and Boiled and Drained Frozen Kale have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 1 lb.
• Both Boiled and Drained Kale as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.