Comparing Nutrients in 300 calories Kale VS Boiled Kale

Weight per 300 calories

• Kale: 857g
• Boiled Kale: 833g

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

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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Kale	Boiled Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	203% 3.24g	193% 3.1g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	34% 44g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	14% 10g	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	4.83% 3.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 2.1g	g per day for Men 19-50 years
Fiber	92% 35g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	44.7% 25g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Kale	Recommended Dietary Allowance
Vitamin A	230% 2066μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.7% 0.97mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.97mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.2% 10mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	40.4% 0.53mg	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	135% 542μg	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	165% 148mg	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	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2783% 3339μg	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Kale	Recommended Dietary Allowance
Calcium	218% 2177mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	62% 0.56mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	67.3% 283mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	196% 4.5mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	87.7% 2983mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	30.3% 454mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	20.8% 768g	20.2% 749g	3700g per day for Men 19-50 years

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

• Raw Kale has 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 5.4 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 2.4 times more Vitamin E than Raw Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Vitamin B9 and Vitamin K per 300 kcal.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Kale vs Boiled Kale:

• Raw Kale has 1.7 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Sodium and 1.5 times more Zinc than Boiled and Drained Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Copper, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Kale has 1.3 times more Fat than Boiled and Drained Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Energy, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fructose, Fiber and Protein per 300 kcal.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.