Comparing Nutrients in 1 pound Cooked Frozen Kale VS Kanpyo

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Kanpyo	11%	2%	87%

Macro Nutrients

	Cooked Frozen Kale	Kanpyo	Recommended Dietary Allowance
Energy	5.63% 163kcal	40.4% 1170kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	NA	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	6.5% 1.1g	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	227% 295g	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	27.5% 10.4g	117% 44.5g	38g per day for Men 19-50 years
Protein	24% 13.3g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Kanpyo	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	231% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	186% 2.4mg	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	69% 277μg	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	1% 0.91mg	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

	Cooked Frozen Kale	Kanpyo	Recommended Dietary Allowance
Calcium	68% 680mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	218% 1.96mg	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	290% 23.2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	135% 567mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	224% 5.16mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	211% 7176mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	21.4% 11.8μg	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	242% 26.6mg	11mg per day for Men 19-50 years
Water	11% 407g	2.45% 91g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Kale has more Vitamin B1, 3.2 times more Vitamin B2 and 89 times more Vitamin C than Dried gourd strips.
• While Dried gourd strips contain 6.3 times more Vitamin B3, 15 times more Vitamin B5 and 8.4 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Dried gourd strips have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained Frozen Kale as well as Dried gourd strips have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Kale has 4.5 times more Water than Dried gourd strips.
• While Dried gourd strips contain 1.9 times more Calcium, 6.5 times more Copper, 6.1 times more Iron, 5 times more Magnesium, 2.1 times more Manganese, 4.5 times more Phosphorus, 11 times more Potassium, 2.6 times more Selenium and 21.7 times more Zinc than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Dried gourd strips have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Kale has 2.2 times more Fat than Dried gourd strips.
• While Dried gourd strips contain 7.2 times more Energy, 12.3 times more Carbohydrate, 4.3 times more Fiber and 2.9 times more Protein than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Dried gourd strips have similar amounts of Omega 6 per 1 lb.
• Both Boiled and Drained Frozen Kale as well as Dried gourd strips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.