Comparing Nutrients in 1 pound Boiled Kale VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Boiled Kale	Frozen Kale	Recommended Dietary Allowance
Energy	5.63% 163kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	2.4% 0.41g	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	17% 22g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	5.3% 3.86g	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	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	24% 9.07g	38g per day for Men 19-50 years
Protein	24% 13.3g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Frozen Kale	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	104% 934μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	31.4% 0.41mg	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	19.3% 77μg	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	198% 178mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	1261% 1513μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Frozen Kale	Recommended Dietary Allowance
Calcium	68% 680mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	23% 0.21mg	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	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	87.4% 2mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 413g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 1.3 times more Vitamin B2, 3.3 times more Vitamin B5, 3.8 times more Vitamin B9, 2.8 times more Vitamin E and 1.3 times more Vitamin K than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 1.4 times more Vitamin A, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled and Drained Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Kale has 1.5 times more Copper, 1.4 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 2.3 times more Potassium than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Calcium, Iron, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 1.3 times more Energy, 2.6 times more Fat, 3.2 times more Omega 3, 3.2 times more Omega 6, 1.4 times more Sugars and 2 times more Fiber than Frozen Kale, Unprepared.
• Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Boiled and Drained Kale as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.