Comparing Nutrients in 500 calories Boiled Kale VS Boiled Carrots

Weight per 500 calories

• Boiled Kale: 1389g
• Boiled Carrots: 1429g

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

Which food has more nutrients per 500 calories - Boiled Kale or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Kale	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	322% 5.15g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	90% 117g	130g per day for Men 19-50 years
Sugars	23% 17g	68% 49.3g	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	8.05% 5.83g	7.1% 5.14g	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	% 7.5g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 3.47g	% 38.6g	g per day for Men 19-50 years
Fiber	146% 55.6g	113% 43g	38g per day for Men 19-50 years
Protein	73% 41g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	225% 2028μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	168% 2.2mg	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	226% 903μg	50% 200μg	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	275% 247mg	57% 51.4mg	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	149% 22.4mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Boiled Carrots	Recommended Dietary Allowance
Calcium	208% 2083mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	146% 11.7mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	96% 2.2mg	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	83.3% 583mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kale vs Boiled Carrots:

• Boiled and Drained Kale has 3.1 times more Vitamin B2, 4.5 times more Vitamin B9, 4.8 times more Vitamin C, 1.5 times more Vitamin E and 29.7 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6 times more Vitamin A, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Kale as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kale vs Boiled Carrots:

• Boiled and Drained Kale has 4.9 times more Calcium, 3.8 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 3.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Potassium and 3.7 times more Sodium than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Carrots have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Kale has 6.5 times more Fat, 5.7 times more Saturated Fat, 360.7 times more Omega 3, 3.2 times more Omega 6, 1.3 times more Fiber and 3.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Carbohydrate and 2.9 times more Sugars than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Boiled and Drained Carrots have similar amounts of Energy and Fructose per 500 kcal.
• Both Boiled and Drained Kale as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.