Comparing Nutrients in 500 calories Boiled Kale VS Fresh Orange juice

Weight per 500 calories

• Boiled Kale: 1389g
• Fresh Orange juice: 1111g

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 Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled Kale	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	322% 5.15g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	1.9% 0.32g	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	89% 116g	130g per day for Men 19-50 years
Sugars	23% 17g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 3.47g	% 46g	g per day for Men 19-50 years
Fiber	146% 55.6g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	73% 41g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	225% 2028μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Fresh Orange juice	Recommended Dietary Allowance
Calcium	208% 2083mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	54.3% 0.49mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	6.76% 0.16mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	26.5% 981g	3700g per day for Men 19-50 years

Boiled Kale VS Fresh Orange Juice Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Kale have 18.3 times more Vitamin A, 5.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 2.7 times more Vitamin B9, 50.3 times more Vitamin E and 5231.3 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 2.2 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled Kale and Fresh Orange juice provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Kale as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kale vs Fresh Orange juice:

• 500 calories of Boiled Kale have 17 times more Calcium, 1.9 times more Copper, 5.3 times more Iron, 2.8 times more Magnesium, 48.4 times more Manganese, 3.1 times more Phosphorus, 11.3 times more Selenium, 20 times more Sodium, 6.8 times more Zinc and 1.3 times more Water than Fresh Orange juice.
• Both Boiled Kale and Fresh Orange juice contain similar levels of Potassium per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kale have 7.6 times more Fat, 42.2 times more Omega 3, 12.3 times more Omega 6, 25 times more Fiber and 5.3 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.6 times more Carbohydrate, 5.6 times more Sugars and 4 times more Fructose than Boiled and Drained Kale.
• Both Boiled Kale and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber