Comparing Nutrients in 1 pound Boiled Kale VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Kale	Valencia Oranges	Recommended Dietary Allowance
Energy	5.63% 163kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	1.17% 0.2g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	24% 13.3g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	22.7% 1.13mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Valencia Oranges	Recommended Dietary Allowance
Calcium	68% 680mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 407g	10.6% 392g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 12.2 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Kale as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kale vs Valencia Oranges:

• Boiled and Drained Kale has 3.8 times more Calcium, 1.8 times more Copper, 9.3 times more Iron, 2.5 times more Magnesium, 23.6 times more Manganese, 2.5 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Boiled and Drained Kale and Raw Valencia Oranges have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Kale has 4 times more Fat, 23.2 times more Omega 3, 6.5 times more Omega 6, 1.6 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Energy and 2.2 times more Carbohydrate than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.