Comparing Nutrients in 300 calories Carrots VS Cooked Frozen Kale

Weight per 300 calories

• Carrots: 732g
• Cooked Frozen Kale: 833g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Carrots or Cooked Frozen Kale?

Macros Ratio

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

Macro Nutrients

	Carrots	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	34% 44g	130g per day for Men 19-50 years
Sugars	48% 34.7g	14% 10g	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	5.55% 4.02g	4.83% 3.5g	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	% 4.3g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 2.1g	g per day for Men 19-50 years
Fiber	54% 20.5g	50.4% 19g	38g per day for Men 19-50 years
Protein	12% 6.8g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	679% 6110μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	40.4% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	135% 542μg	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	48% 43mg	165% 148mg	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	32% 4.83mg	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	24% 241mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	196% 4.5mg	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	36.6% 256mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	17.5% 646g	20.2% 749g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Cooked Frozen Kale:

• Raw Carrots have 5 times more Vitamin A, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 2.7 times more Vitamin B2, 3.9 times more Vitamin B9, 3.4 times more Vitamin C, 2.8 times more Vitamin E and 36.1 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Kale have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Carrots as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Cooked Frozen Kale:

• Raw Carrots have 2 times more Potassium and 3.8 times more Sodium than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 5.2 times more Calcium, 1.7 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 11.4 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Kale have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.6 times more Carbohydrate and 3.4 times more Sugars than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 5.7 times more Fat, 5.6 times more Saturated Fat, 191.3 times more Omega 3, 2.9 times more Omega 6 and 3.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Kale have similar amounts of Energy, Fructose and Fiber per 300 kcal.
• Both Raw Carrots as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.