Comparing Nutrients in 300 calories Carrots VS Frozen Kale

Weight per 300 calories

• Carrots: 732g
• Frozen Kale: 1071g

Carrots have 1.5 times more energy per 100g than Frozen Kale. It has low energy density when compared to other foods. Frozen Kale, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Carrots	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	5.1% 4.93g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	78.3% 1.25g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	5.67% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	48% 34.7g	12.6% 9.1g	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	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Kale	Recommended Dietary Allowance
Vitamin A	679% 6110μg	245% 2207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	74% 0.96mg	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	45.5% 182μg	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	468% 421mg	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	2979% 3574μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Kale	Recommended Dietary Allowance
Calcium	24% 241mg	146% 1457mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	54.8% 0.49mg	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	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	206% 4.75mg	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	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	105% 3568mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	17.5% 646g	26.4% 976g	3700g per day for Men 19-50 years

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

• Raw Carrots have 2.8 times more Vitamin A and 3.6 times more Vitamin B5 than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 2.8 times more Vitamin B2, 1.3 times more Vitamin B9, 9.8 times more Vitamin C, 1.3 times more Vitamin E and 37 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Frozen Kale, Unprepared have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Carrots as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Frozen Kale:

• Raw Carrots have 3.1 times more Sodium than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 6 times more Calcium, 1.5 times more Copper, 4.5 times more Iron, 2.2 times more Magnesium, 4.5 times more Manganese, 1.5 times more Potassium, 13.2 times more Selenium and 1.5 times more Water than Raw Carrots.
• Both Raw Carrots and Frozen Kale, Unprepared have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.3 times more Carbohydrate and 3.8 times more Sugars than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 2.8 times more Fat, 85.7 times more Omega 3, 1.3 times more Omega 6 and 4.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Frozen Kale, Unprepared have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Carrots as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.