Comparing Nutrients in 500 calories Frozen Kale VS Cooked Frozen Kale

Weight per 500 calories

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

Boiled and Drained Frozen Kale has 1.3 times more energy per unit of mass than Frozen Kale, Unprepared, which is low in comparison to other foods. Frozen Kale having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.2g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	6.86% 2.2g	32g per day for Men 19-50 years
Omega 3	131% 2.1g	292% 4.67g	1.6g per day for Men 19-50 years
Omega 6	9.45% 1.6g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	21% 15g	23% 17g	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	NA	8.05% 5.83g	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	NA	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 3.47g	g per day for Men 19-50 years
Fiber	94% 35.7g	84% 32g	38g per day for Men 19-50 years
Protein	85% 47.5g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	409% 3679μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	67.3% 0.88mg	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	76% 304μg	226% 903μg	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	780% 702mg	275% 247mg	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	68% 10mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4964% 5957μg	4844% 5813μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	243% 2429mg	208% 2083mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	103% 0.93mg	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	208% 16.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	327% 7.53mg	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	74% 518mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	175% 5946mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	44% 1627g	33.7% 1248g	3700g per day for Men 19-50 years

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

• Frozen Kale, Unprepared has 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.
• While Boiled and Drained Frozen Kale contains 2.5 times more Vitamin B5, 3 times more Vitamin B9 and 2.2 times more Vitamin E than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 500 kcal.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Kale, Unprepared has 1.4 times more Iron, 3 times more Potassium, 1.2 times more Sodium and 1.3 times more Water than Boiled and Drained Frozen Kale.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Kale contains 2 times more Fat, 2.1 times more Saturated Fat, 2.2 times more Omega 3 and 2.2 times more Omega 6 than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.