Comparing Nutrients in 1 pound Boiled Kale VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Kale	Oranges with Peel	Recommended Dietary Allowance
Energy	5.63% 163kcal	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	24% 13.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	68% 680mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	26% 889mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 407g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Oranges with Peel per 1 lb

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

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

• 1 pound of Boiled Kale has 11.2 times more Vitamin A, 2.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 4 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled Kale and Oranges with Peel provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Kale as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Kale vs Oranges with Peel :

• 1 pound of Boiled Kale has 2.1 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.5 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.4 times more Potassium than Boiled and Drained Kale.
• Both Boiled Kale and Oranges with Peel contain similar levels of Copper, Iron and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Kale as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kale has 23.2 times more Omega 3 and 2.3 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.8 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Kale.
• Both Boiled Kale and Oranges with Peel offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Kale provide inadequate amounts of Energy
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.