Comparing Nutrients in 300 calories Navel Oranges VS Cooked Frozen Kale

Weight per 300 calories

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

Navel Oranges have 1.4 times more energy per 100g than Cooked Frozen Kale. It has low energy density when compared to other foods. Boiled and Drained Frozen Kale having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	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	59% 76.8g	34% 44g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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% 13.8g	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	% 12g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 2.1g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	50.4% 19g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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

	Navel Oranges	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	26.3% 263mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	7.7% 0.18mg	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	20% 141mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	14.2% 526g	20.2% 749g	3700g per day for Men 19-50 years

Navel Oranges VS Cooked Frozen Kale Nutrients Per 300 Kcal

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

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

• 300 calories of Navel Oranges have 2.4 times more Vitamin C than Cooked Frozen Kale.
• While 300 kcal of Boiled and Drained Frozen 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 Cooked Frozen 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 Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Boiled and Drained Frozen 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 Cooked Frozen 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 Cooked Frozen Kale.
• While 300 kcal of Boiled and Drained Frozen Kale contain 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 Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Kale offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6