Comparing Nutrients in 500 calories Frozen Kale VS Kanpyo

Weight per 500 calories

• Frozen Kale: 1786g
• Kanpyo: 194g

Dried gourd strips have 9.2 times more energy per unit of mass than Frozen Kale, Unprepared, which is high in comparison to other foods. Frozen Kale having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Kanpyo	11%	2%	87%

Macro Nutrients

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.2g	1.1% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	131% 2.1g	NA	1.6g per day for Men 19-50 years
Omega 6	9.45% 1.6g	2.8% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	97% 126g	130g per day for Men 19-50 years
Sugars	21% 15g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	50% 19g	38g per day for Men 19-50 years
Protein	85% 47.5g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Vitamin A	409% 3679μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	99% 4.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	79.3% 1.03mg	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	29.6% 118μg	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	0.43% 0.39mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4964% 5957μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Calcium	243% 2429mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	93% 0.84mg	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	96% 2.2mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	175% 5946mg	90% 3066mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	9.16% 5.04μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	1.94% 29mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	103% 11.4mg	11mg per day for Men 19-50 years
Water	44% 1627g	1.05% 38.7g	3700g per day for Men 19-50 years

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

• Frozen Kale, Unprepared has more Vitamin B1, 23.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 1810.6 times more Vitamin C than Dried gourd strips.
• While Dried gourd strips contain 5.3 times more Vitamin B5 than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Dried gourd strips have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Kale vs Kanpyo:

• Frozen Kale, Unprepared has 4.5 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 3.6 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 3.2 times more Selenium, 9.2 times more Sodium and 42 times more Water than Dried gourd strips.
• While Dried gourd strips contain 3.5 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Dried gourd strips have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Kale, Unprepared has 7.6 times more Fat, 3.4 times more Omega 6, 1.9 times more Fiber and 2.9 times more Protein than Dried gourd strips.
• While Dried gourd strips contain 1.4 times more Carbohydrate than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Dried gourd strips have similar amounts of Energy per 500 kcal.
• Both Frozen Kale, Unprepared as well as Dried gourd strips have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.