Comparing Nutrients in 500 calories Boiled Kale VS Carrots

Weight per 500 calories

• Boiled Kale: 1389g
• Carrots: 1220g

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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Kale	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	322% 5.15g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	7.17% 1.2g	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	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 3.47g	% 43.8g	g per day for Men 19-50 years
Fiber	146% 55.6g	90% 34g	38g per day for Men 19-50 years
Protein	73% 41g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Carrots	Recommended Dietary Allowance
Vitamin A	225% 2028μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	226% 903μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Carrots	Recommended Dietary Allowance
Calcium	208% 2083mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	76% 1.74mg	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% 427mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	29% 1077g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.7 times more Vitamin B2, 3.9 times more Vitamin B9, 3.4 times more Vitamin C, 2.8 times more Vitamin E and 36.1 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 5 times more Vitamin A, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Carrots have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Kale as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kale vs Carrots:

• Boiled and Drained Kale has 5.2 times more Calcium, 1.7 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 4.3 times more Manganese, 1.4 times more Phosphorus, 10.3 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2 times more Potassium and 3.8 times more Sodium than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Carrots have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Kale has 5.7 times more Fat, 6.2 times more Saturated Fat, 211.3 times more Omega 3, 3.3 times more Omega 6, 1.6 times more Fiber and 3.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Carbohydrate and 3.4 times more Sugars than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Carrots have similar amounts of Energy and Fructose per 500 kcal.
• Both Boiled and Drained Kale as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.