Comparing Nutrients in 300 calories Boiled Kale VS Frozen Kale

Weight per 300 calories

• Boiled Kale: 833g
• Frozen Kale: 1071g

Boiled Kale has 1.3 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 - Boiled Kale or Frozen Kale?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Boiled Kale	Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	5.1% 4.93g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	193% 3.1g	78.3% 1.25g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	34% 44g	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	14% 10g	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	4.83% 3.5g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Frozen Kale	Recommended Dietary Allowance
Vitamin A	135% 1217μg	245% 2207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.7% 1.17mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.4% 0.53mg	74% 0.96mg	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	135% 542μg	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	165% 148mg	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	89.4% 13.4mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2906% 3488μg	2979% 3574μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Frozen Kale	Recommended Dietary Allowance
Calcium	125% 1250mg	146% 1457mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	54.8% 0.49mg	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	87.5% 7mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	50% 350mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	105% 3568mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	20.2% 749g	26.4% 976g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.5 times more Vitamin B5, 3 times more Vitamin B9 and 2.2 times more Vitamin E than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 1.8 times more Vitamin A, 2 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.8 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 300 kcal.
• Both Boiled and Drained Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kale vs Frozen Kale:

• Frozen Kale, Unprepared contains 1.4 times more Iron, 3 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Kale has 2 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 3, 2.5 times more Omega 6 and 1.6 times more Fiber than Frozen Kale, Unprepared.
• Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Boiled and Drained Kale as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.