Comparing Nutrients in 300 calories Boiled Kale VS Oranges

Weight per 300 calories

• Boiled Kale: 833g
• Oranges: 638g

Raw Oranges have 1.3 times more energy per unit of mass than Boiled and Drained Kale, which is low in comparison to other foods. Boiled Kale having low energy density.

Which food has more nutrients per 300 calories - Boiled Kale or Oranges?

Macros Ratio

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

Macro Nutrients

	Boiled Kale	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	193% 3.1g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	57.7% 75g	130g per day for Men 19-50 years
Sugars	14% 10g	82.3% 59.7g	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Oranges	Recommended Dietary Allowance
Vitamin A	135% 1217μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.7% 1.17mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.4% 0.53mg	29.5% 0.38mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2906% 3488μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Oranges	Recommended Dietary Allowance
Calcium	125% 1250mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	32% 0.29mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	20.2% 749g	15% 554g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 17.3 times more Vitamin A, 4.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, 11.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.3 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Boiled and Drained Kale as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kale vs Oranges:

• Boiled and Drained Kale has 4.9 times more Calcium, 1.9 times more Copper, 11 times more Iron, 3.3 times more Magnesium, 28.3 times more Manganese, 3.9 times more Phosphorus, 2.4 times more Selenium, more Sodium, 5 times more Zinc and 1.4 times more Water than Raw Oranges.
• Both Boiled and Drained Kale and Raw Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Kale has 13.2 times more Fat, 15.2 times more Saturated Fat, 69.2 times more Omega 3, 20.7 times more Omega 6, 2.2 times more Fiber and 4.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.7 times more Carbohydrate and 5.9 times more Sugars than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Kale as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.