Comparing Nutrients in 500 calories Boiled Kale VS Kale

Weight per 500 calories

• Boiled Kale: 1389g
• Kale: 1429g

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

Discover which food has more nutrients per 500 calories - Boiled Kale or Kale?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Kale	Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	7.95% 2.54g	32g per day for Men 19-50 years
Omega 3	322% 5.15g	338% 5.4g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	24.5% 4.16g	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	48.6% 63g	130g per day for Men 19-50 years
Sugars	23% 17g	19.5% 14g	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	8.08% 5.86g	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	% 2.57g	g per day for Men 19-50 years
Fiber	146% 55.6g	154% 58.6g	38g per day for Men 19-50 years
Protein	73% 41g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Kale	Recommended Dietary Allowance
Vitamin A	225% 2028μg	383% 3443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	381% 4.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	162% 2.1mg	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	221% 886μg	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	1483% 1334mg	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	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	4638% 5566μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Kale	Recommended Dietary Allowance
Calcium	208% 2083mg	363% 3629mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	84% 0.76mg	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	146% 11.7mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	112% 471mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	571% 13mg	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	112% 786mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	146% 4971mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	50.6% 5.57mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	34.6% 1280g	3700g per day for Men 19-50 years

Boiled Kale VS Kale Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kale or Kale?

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

• 500 calories of Boiled Kale have 2.4 times more Vitamin E than Kale.
• While 500 kcal of Raw Kale contain 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 5.4 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled Kale and Kale provide similar amounts of Vitamin B9 and Vitamin K per 500 calories.
• Both Boiled and Drained Kale as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kale vs Kale:

• 500 calories of Boiled Kale have 1.2 times more Copper than Kale.
• While 500 kcal of Raw Kale contain 1.7 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Sodium and 1.5 times more Zinc than Boiled and Drained Kale.
• Both Boiled Kale and Kale contain similar levels of Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Kale contain 1.3 times more Fat than Boiled and Drained Kale.
• Both Boiled Kale and Kale offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 calories.