Comparing Nutrients in 1 pound Oranges VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Oranges	Boiled Kale	Recommended Dietary Allowance
Energy	7.35% 213kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	41% 53.3g	18.5% 24g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	NA	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	NA	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	28.6% 11g	47.7% 18g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Kale	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Kale	Recommended Dietary Allowance
Calcium	18% 181mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	5.67% 0.45mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 407g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 3 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 13.3 times more Vitamin A, 3.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B9, 8.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Kale have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Oranges 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 Oranges vs Boiled Kale:

• Raw Oranges have 1.3 times more Potassium than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 3.8 times more Calcium, 1.5 times more Copper, 8.4 times more Iron, 2.5 times more Magnesium, 21.7 times more Manganese, 3 times more Phosphorus, 1.8 times more Selenium, more Sodium and 3.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Kale have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.3 times more Energy, 2.2 times more Carbohydrate and 7.7 times more Sugars than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 10.1 times more Fat, 53 times more Omega 3, 15.9 times more Omega 6, 1.7 times more Fiber and 3.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.