Comparing Nutrients in 300 calories Oranges with Peel VS Boiled Kale with Salt
Weight per 300 calories
Oranges with Peel
476g
Boiled Kale with Salt
682g
Oranges with Peel have 1.4 times more energy per 100g than Boiled Kale with Salt. It has low energy density when compared to other foods. Boiled and Drained Kale with Salt having low energy density.
Discover which food has more nutrients per 300 calories - Oranges with Peel or Boiled Kale with Salt?
Oranges With Peel VS Boiled Kale With Salt Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Oranges with Peel or Boiled Kale with Salt?
Lets compare vitamin content per 300 calories of Oranges with Peel vs Boiled Kale with Salt:
300 calories of Oranges with Peel have 1.4 times more Vitamin B5 and 2.8 times more Vitamin C than Boiled Kale with Salt.
While 300 kcal of Boiled and Drained Kale with Salt contain 16.1 times more Vitamin A, 4 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.1 times more Vitamin B9 than Raw Oranges with Peel .
Both Oranges with Peel and Boiled Kale with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
Both Raw Oranges with Peel as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Oranges with Peel vs Boiled Kale with Salt:
300 kcal of Boiled and Drained Kale with Salt contain 3.1 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 2.7 times more Phosphorus, 2 times more Selenium, 180.4 times more Sodium, 3.5 times more Zinc and 1.6 times more Water than Raw Oranges with Peel .
Both Oranges with Peel and Boiled Kale with Salt contain similar levels of Potassium per 300 calories.
300 calories of Oranges with Peel lack sufficient amounts of Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Oranges with Peel have 2 times more Carbohydrate and 1.4 times more Fiber than Boiled Kale with Salt.
While 300 kcal of Boiled and Drained Kale with Salt contain 5.8 times more Fat, 29.6 times more Omega 3, 8.3 times more Omega 6 and 3.2 times more Protein than Raw Oranges with Peel .
Both Oranges with Peel and Boiled Kale with Salt offer comparable quantities of Energy per 300 calories.
300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6