Comparing Nutrients in 500 calories Boiled Kale VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Boiled Kale: 1389g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 3.5 times more energy per unit of mass than Boiled and Drained Kale, which is average in comparison to other foods. Boiled Kale having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Kale or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	322% 5.15g	NA	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	23% 17g	3.75% 2.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.47g	NA	g per day for Men 19-50 years
Fiber	146% 55.6g	27% 10.2g	38g per day for Men 19-50 years
Protein	73% 41g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	225% 2028μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	275% 247mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	208% 2083mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	NA	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	59% 2000mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	NA	55μg per day for Men 19-50 years
Sodium	15% 222mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	NA	11mg per day for Men 19-50 years
Water	33.7% 1248g	7.24% 268g	3700g per day for Men 19-50 years

Boiled Kale VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kale or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Boiled Kale vs Frozen Roasted Potatoes with Salt:

• 500 calories of Boiled Kale have 36.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Boiled Kale vs Frozen Roasted Potatoes with Salt:

• 500 calories of Boiled Kale have 35.3 times more Calcium, 5.9 times more Iron and 4.7 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 5.3 times more Sodium than Boiled and Drained Kale.
• Both Boiled Kale and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kale have 2.4 times more Fat, 6.2 times more Sugars, 5.4 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.4 times more Carbohydrate than Boiled and Drained Kale.
• Both Boiled Kale and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 500 calories.