Comparing Nutrients in 300 calories Kale VS Frozen Carrots

Weight per 300 calories

• Kale: 857g
• Frozen Carrots: 833g

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

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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Kale	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	203% 3.24g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	50.6% 66g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	54.7% 39.7g	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	4.85% 3.5g	3.56% 2.6g	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	% 3.43g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 33.8g	g per day for Men 19-50 years
Fiber	92% 35g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	44.7% 25g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	230% 2066μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.7% 0.97mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.97mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.2% 10mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	61% 0.79mg	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	133% 531μg	21% 83.3μg	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	890% 801mg	23% 21mg	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	37.7% 5.66mg	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2783% 3339μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Carrots	Recommended Dietary Allowance
Calcium	218% 2177mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	68.5% 0.62mg	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	171% 13.7mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	67.3% 283mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	62% 1.43mg	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	67.3% 471mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	87.7% 2983mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	30.3% 454mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	20.8% 768g	20.3% 750g	3700g per day for Men 19-50 years

Kale VS Frozen Carrots Nutrients Per 300 Kcal

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

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

• 300 calories of Kale have 2.6 times more Vitamin B1, 9.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 6.4 times more Vitamin B9, 38.4 times more Vitamin C and 22.8 times more Vitamin K than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 2.9 times more Vitamin A than Raw Kale.
• Both Kale and Frozen Carrots provide similar amounts of Vitamin E per 300 calories.
• Both Raw Kale as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Kale vs Frozen Carrots:

• 300 calories of Kale have 7.3 times more Calcium, 3.7 times more Iron, 2.8 times more Magnesium, 5.5 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 1.2 times more Zinc than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 1.4 times more Copper than Raw Kale.
• Both Kale and Frozen Carrots contain similar levels of Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Kale have 3.3 times more Fat, 22.9 times more Omega 3, 1.2 times more Omega 6, 1.3 times more Fiber and 3.9 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 1.7 times more Carbohydrate and 4.7 times more Sugars than Raw Kale.
• Both Kale and Frozen Carrots offer comparable quantities of Energy per 300 calories.