Comparing Nutrients in 500 calories Cooked Frozen Kale VS Frozen Kale

Weight per 500 calories

• Cooked Frozen Kale: 1389g
• Frozen Kale: 1786g

Cooked Frozen Kale has 1.3 times more energy per 100g than Frozen Kale. It has low energy density when compared to other foods. Frozen Kale, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Cooked Frozen Kale	Frozen Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	6.86% 2.2g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	292% 4.67g	131% 2.1g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	9.45% 1.6g	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	67% 87g	130g per day for Men 19-50 years
Sugars	23% 17g	21% 15g	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	84% 32g	94% 35.7g	38g per day for Men 19-50 years
Protein	73% 41g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Frozen Kale	Recommended Dietary Allowance
Vitamin A	225% 2028μg	409% 3679μg	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	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	124% 1.6mg	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	76% 304μg	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	780% 702mg	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	68% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	4964% 5957μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Frozen Kale	Recommended Dietary Allowance
Calcium	208% 2083mg	243% 2429mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	91% 0.82mg	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	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	344% 7.9mg	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	74% 518mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	175% 5946mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	44% 1627g	3700g per day for Men 19-50 years

Cooked Frozen Kale VS Frozen Kale Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Frozen Kale vs Frozen Kale:

• 500 calories of Cooked Frozen Kale have 2.5 times more Vitamin B5, 3 times more Vitamin B9 and 2.2 times more Vitamin E than Frozen Kale.
• While 500 kcal of Frozen Kale, Unprepared contain 1.8 times more Vitamin A, 2 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.8 times more Vitamin C than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Frozen Kale provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 500 calories.
• Both Boiled and Drained Frozen Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Kale vs Frozen Kale:

• 500 kcal of Frozen Kale, Unprepared contain 1.4 times more Iron, 3 times more Potassium and 1.3 times more Water than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Frozen Kale contain similar levels of Calcium, Copper, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Kale have 2 times more Fat, 2.2 times more Omega 3 and 2.2 times more Omega 6 than Frozen Kale.
• Both Cooked Frozen Kale and Frozen Kale offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 calories.
• 500 calories of Frozen Kale provide inadequate amounts of Omega 6