Comparing Nutrients in 1 pound Valencia Oranges VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1582% 1898μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	18% 181mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Frozen Kale per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cooked Frozen Kale to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.7 times more Vitamin C than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 12.2 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Kale provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Cooked Frozen Kale:

• 1 pound of Valencia Oranges has 1.2 times more Potassium than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 3.8 times more Calcium, 1.8 times more Copper, 9.3 times more Iron, 2.5 times more Magnesium, 23.6 times more Manganese, 2.5 times more Phosphorus and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Kale contain similar levels of Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 2.2 times more Carbohydrate than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 21 times more Omega 3 and 2.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Kale offer comparable quantities of Fiber per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Kale provide inadequate amounts of Energy and Omega 6 in one pound.