Comparing Nutrients in 1 pound Boiled Kale VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Kale	Kale	Recommended Dietary Allowance
Energy	5.63% 163kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	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	18.5% 24g	15.4% 20g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 0.82g	g per day for Men 19-50 years
Fiber	47.7% 18g	49% 18.6g	38g per day for Men 19-50 years
Protein	24% 13.3g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Kale	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	73.7% 295μg	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	89.7% 80.7mg	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	48.7% 7.3mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Kale	Recommended Dietary Allowance
Calcium	68% 680mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	26.7% 0.24mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	27.2% 191mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	46.4% 1579mg	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	16% 240mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Kale per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kale versus 1 lb of Kale to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Kale has 2.4 times more Vitamin E than Kale.
• While 1 lb of Raw Kale contains 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled Kale and Kale provide similar amounts of Vitamin B9 and Vitamin K per one pound.
• Both Boiled and Drained Kale as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kale vs Kale:

• 1 pound of Boiled Kale has 1.3 times more Copper than Kale.
• While 1 lb of Raw Kale contains 1.7 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Kale.
• Both Boiled Kale and Kale contain similar levels of Water per one pound.
• Both Boiled and Drained Kale as well as Raw Kale lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Boiled and Drained Kale and Raw Kale have similar amounts of macro-nutrients per 1 lb
• Both Boiled Kale and Kale offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per one pound.
• Both Boiled and Drained Kale as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in one pound.