Comparing Nutrients in 300 calories Navel OrangesVS Boiled Kale
Weight per 300 calories
Navel Oranges
612g
Boiled Kale
833g
Navel Oranges have 1.4 times more energy per 100g than Boiled Kale. It has low energy density when compared to other foods. Boiled and Drained Kale having low energy density.
Discover which food has more nutrients per 300 calories - Navel Oranges or Boiled Kale?
Navel Oranges VS Boiled Kale Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Navel Oranges or Boiled Kale?
Lets compare vitamin content per 300 calories of Navel Oranges vs Boiled Kale:
300 calories of Navel Oranges have 2.4 times more Vitamin C than Boiled Kale.
While 300 kcal of Boiled and Drained Kale contain 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 Raw Navel Oranges.
Both Navel Oranges and Boiled Kale provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
300 calories of Navel Oranges have insufficient amounts of Vitamin K
Both Raw Navel Oranges as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Navel Oranges vs Boiled Kale:
300 kcal of Boiled and Drained Kale contain 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, 21.8 times more Sodium, 4.6 times more Zinc and 1.4 times more Water than Raw Navel Oranges.
Both Navel Oranges and Boiled Kale 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 Navel Oranges have 1.7 times more Carbohydrate, 5.2 times more Sugars and 3.9 times more Fructose than Boiled Kale.
While 300 kcal of Boiled and Drained Kale contain 11 times more Fat, 56.1 times more Omega 3, 16.9 times more Omega 6, 2.5 times more Fiber and 4.4 times more Protein than Raw Navel Oranges.
Both Navel Oranges and Boiled Kale offer comparable quantities of Energy per 300 calories.
300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6