Comparing Nutrients in 300 calories Chilled Orange Juice VS Cooked Frozen Kale with Salt

Weight per 300 calories

• Chilled Orange Juice: 612g
• Cooked Frozen Kale with Salt: 833g

Chilled Orange Juice has 1.4 times more energy per 100g than Cooked Frozen Kale with Salt. It has low energy density when compared to other foods. Boiled Frozen Kale, drained with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Chilled Orange Juice or Cooked Frozen Kale with Salt?

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Cooked Frozen Kale with Salt	27%	25%	48%

Macro Nutrients

	Chilled Orange Juice	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.7g	34% 44g	130g per day for Men 19-50 years
Sugars	70% 51g	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	19% 13.7g	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	% 12.7g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 24.6g	% 2.1g	g per day for Men 19-50 years
Fiber	4.83% 1.84g	50.4% 19g	38g per day for Men 19-50 years
Protein	7.43% 4.16g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Vitamin A	1.36% 12.2μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.47mg	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	29% 116μg	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	229% 206mg	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	8.16% 1.22mg	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Calcium	6.73% 67.3mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	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	9.95% 0.8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	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	15% 104mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.61μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.2mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	14.4% 534g	20.2% 749g	3700g per day for Men 19-50 years

Chilled Orange Juice VS Cooked Frozen Kale With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chilled Orange Juice or Cooked Frozen Kale with Salt?

Lets compare vitamin content per 300 calories of Chilled Orange Juice vs Cooked Frozen Kale with Salt:

• 300 calories of Chilled Orange Juice have 1.4 times more Vitamin C than Cooked Frozen Kale with Salt.
• While 300 kcal of Boiled Frozen Kale, drained with Salt contain 99.4 times more Vitamin A, 1.9 times more Vitamin B1, 4.9 times more Vitamin B2, 2.2 times more Vitamin B3, 4.7 times more Vitamin B9, 11 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cooked Frozen Kale with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Chilled Orange Juice have insufficient amounts of Vitamin A and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chilled Orange Juice vs Cooked Frozen Kale with Salt:

• 300 kcal of Boiled Frozen Kale, drained with Salt contain 18.6 times more Calcium, 2.2 times more Copper, 8.8 times more Iron, 3.1 times more Magnesium, 32.1 times more Manganese, 3.4 times more Phosphorus, 13.6 times more Selenium, 171.5 times more Sodium, 5.3 times more Zinc and 1.4 times more Water than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cooked Frozen Kale with Salt contain similar levels of Potassium per 300 calories.
• 300 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chilled Orange Juice have 1.6 times more Carbohydrate, 5 times more Sugars and 3.9 times more Fructose than Cooked Frozen Kale with Salt.
• While 300 kcal of Boiled Frozen Kale, drained with Salt contain 13.7 times more Fat, 65.3 times more Omega 3, 15.3 times more Omega 6, 10.4 times more Fiber and 5.9 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cooked Frozen Kale with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Chilled Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber