Comparing Nutrients in 1 pound Kale VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Oranges	7%	2%	91%

Macro Nutrients

	Kale	Oranges	Recommended Dietary Allowance
Energy	5.47% 159kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	0.48% 0.082g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	58.5% 42.4g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Kale	Oranges	Recommended Dietary Allowance
Vitamin A	121% 1093μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	21% 0.27mg	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	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	471% 424mg	268% 241mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Oranges	Recommended Dietary Allowance
Calcium	115% 1152mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 407g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Kale has 21.9 times more Vitamin A, 1.3 times more Vitamin B1, 8.7 times more Vitamin B2, 4.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 1.8 times more Vitamin C, 3.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Kale as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Kale vs Oranges:

• Raw Kale has 6.4 times more Calcium, 16 times more Iron, 3.3 times more Magnesium, 36.8 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, more Sodium and 5.6 times more Zinc than Raw Oranges.
• Both Raw Kale and Raw Oranges have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Kale has 12.4 times more Fat, 54 times more Omega 3, 16.2 times more Omega 6, 1.7 times more Fiber and 3.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Energy, 2.7 times more Carbohydrate and 9.4 times more Sugars than Raw Kale.
• Both Raw Kale as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.