Comparing Nutrients in 300 calories Cooked Frozen Kale with Salt VS Navel Oranges

Weight per 300 calories

• Cooked Frozen Kale with Salt: 833g
• Navel Oranges: 612g

Raw Navel Oranges have 1.4 times more energy per unit of mass than Boiled Frozen Kale, drained with Salt, which is low in comparison to other foods. Cooked Frozen Kale with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Kale with Salt or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale with Salt	27%	25%	48%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Kale with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	175% 2.8g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	59% 76.8g	130g per day for Men 19-50 years
Sugars	14% 10g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 26.2g	g per day for Men 19-50 years
Fiber	50.4% 19g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	135% 1217μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.7% 1.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	16.3% 2.6mg	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	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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

	Cooked Frozen Kale with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	125% 1250mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	26.5% 0.24mg	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	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	7.7% 0.18mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	20.2% 749g	14.2% 526g	3700g per day for Men 19-50 years

Cooked Frozen Kale With Salt VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Kale with Salt or Navel Oranges?

Lets compare vitamin content per 300 calories of Cooked Frozen Kale with Salt vs Navel Oranges:

• 300 calories of Cooked Frozen Kale with Salt have 16.6 times more Vitamin A, 1.3 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B9, 14.6 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2.4 times more Vitamin C than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Navel Oranges provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Boiled Frozen Kale, drained with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Kale with Salt vs Navel Oranges:

• 300 calories of Cooked Frozen Kale with Salt have 4.7 times more Calcium, 2.3 times more Copper, 8.8 times more Iron, 3.1 times more Magnesium, 25.4 times more Manganese, 2.5 times more Phosphorus, more Selenium, 343 times more Sodium, 4.6 times more Zinc and 1.4 times more Water than Navel Oranges.
• Both Cooked Frozen Kale with Salt and Navel Oranges contain similar levels of Potassium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Kale with Salt have 11 times more Fat, 50.8 times more Omega 3, 15.3 times more Omega 6, 1.4 times more Fiber and 4.4 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.7 times more Carbohydrate, 5.2 times more Sugars and 3.9 times more Fructose than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Navel Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6