Comparing Nutrients in 1 pound Kale VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Kale	Frozen Kale	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	2.4% 0.41g	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	17% 22g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	5.3% 3.86g	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	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Kale	Recommended Dietary Allowance
Vitamin A	121% 1093μg	104% 934μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	31.4% 0.41mg	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	19.3% 77μg	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	198% 178mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	1261% 1513μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Kale	Recommended Dietary Allowance
Calcium	115% 1152mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	23% 0.21mg	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	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	87.4% 2mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	44.4% 1510mg	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	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 413g	3700g per day for Men 19-50 years

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

• Raw Kale has 2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 7.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.4 times more Vitamin C than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Vitamin A, Vitamin E and Vitamin K per 1 lb.
• Both Raw Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Kale vs Frozen Kale:

• Raw Kale has 1.9 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Sodium and 2.2 times more Zinc than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Copper, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Kale has 1.3 times more Energy, 3.2 times more Fat, 3.2 times more Omega 3, 3.2 times more Omega 6 and 2.1 times more Fiber than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Carbohydrate, Sugars and Protein per 1 lb.
• Both Raw Kale as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.