Comparing Nutrients in 1 pound Kale VS Boiled Kale

Macros Ratio

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

Macro Nutrients

	Kale	Boiled Kale	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	7.63% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	18.5% 24g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	7.57% 5.5g	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	2.57% 1.86g	2.63% 1.9g	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	% 1.8g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 1.13g	g per day for Men 19-50 years
Fiber	49% 18.6g	47.7% 18g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Kale	Recommended Dietary Allowance
Vitamin A	121% 1093μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	70.3% 281μg	73.7% 295μg	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	471% 424mg	89.7% 80.7mg	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	20% 3mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Kale	Recommended Dietary Allowance
Calcium	115% 1152mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	33.8% 0.3mg	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	91% 7.26mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	107% 2.46mg	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	35.6% 249mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	19.2% 653mg	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	16% 240mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 407g	3700g per day for Men 19-50 years

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

• Raw Kale has 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.
• While Boiled and Drained Kale contains 2.4 times more Vitamin E than Raw Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Vitamin B9 and Vitamin K per 1 lb.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Kale vs Boiled Kale:

• Raw Kale has 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.
• While Boiled and Drained Kale contains 1.3 times more Copper than Raw Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Kale has 1.2 times more Fat than Boiled and Drained Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.