Comparing Nutrients in 1 pound Kale VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Kale	Oranges with Peel	Recommended Dietary Allowance
Energy	5.47% 159kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	7.76% 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	15.4% 20g	54% 70.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	2.57% 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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Kale	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	121% 1093μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	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	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Oranges with Peel	Recommended Dietary Allowance
Calcium	115% 1152mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	91% 7.26mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	35.6% 249mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	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	16% 240mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	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: Kale VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Kale vs Oranges with Peel :

• 1 pound of Kale has 18.5 times more Vitamin A, 6.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.3 times more Vitamin C than Oranges with Peel .
• Both Kale and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Kale as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Kale has 3.6 times more Calcium, 2 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus, 1.8 times more Potassium, 26.5 times more Sodium and 3.5 times more Zinc than Oranges with Peel .
• Both Kale and Oranges with Peel contain similar levels of Copper and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw 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 Kale has 23.6 times more Omega 3 and 2.2 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.8 times more Energy and 3.5 times more Carbohydrate than Raw Kale.
• Both Kale and Oranges with Peel offer comparable quantities of Fiber per one pound.
• 1 pound of Kale provide inadequate amounts of Energy
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Kale as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.