Comparing Nutrients in 500 calories Frozen Kale VS Boiled Potato Skin

Weight per 500 calories

• Frozen Kale: 1786g
• Boiled Potato Skin: 641g

Boiled Potato Skin no Salt has 2.8 times more energy per unit of mass than Frozen Kale, Unprepared, which is average in comparison to other foods. Frozen Kale having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Kale or Boiled Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Frozen Kale	Boiled Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.2g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	131% 2.1g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	9.45% 1.6g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	85% 110g	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	55.7% 21g	38g per day for Men 19-50 years
Protein	85% 47.5g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	409% 3679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	49% 7.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	118% 1.53mg	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	16% 64μg	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	37% 33.3mg	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	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	243% 2429mg	29% 288mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	625% 5.63mg	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	486% 39mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	45.8% 192mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	373% 8.58mg	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	49.5% 346mg	700mg per day for Men 19-50 years
Potassium	175% 5946mg	76.7% 2609mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	6% 89.7mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	44% 1627g	13.5% 499g	3700g per day for Men 19-50 years

Frozen Kale VS Boiled Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Kale or Boiled Potato Skin?

Lets compare vitamin content per 500 calories of Frozen Kale vs Boiled Potato Skin:

• 500 calories of Frozen Kale have more Vitamin A, 4.9 times more Vitamin B1, 8.7 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B9 and 21.1 times more Vitamin C than Boiled Potato Skin.
• While 500 kcal of Boiled Potato Skin no Salt contain 2.5 times more Vitamin B5 than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potato Skin provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Frozen Kale, Unprepared as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Kale vs Boiled Potato Skin:

• 500 calories of Frozen Kale have 8.4 times more Calcium, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.3 times more Potassium, 8.4 times more Selenium, 3 times more Sodium and 3.3 times more Water than Boiled Potato Skin.
• While 500 kcal of Boiled Potato Skin no Salt contain 6.9 times more Copper and 2.3 times more Iron than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potato Skin contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Kale have 32.6 times more Omega 3, 1.7 times more Fiber and 2.6 times more Protein than Boiled Potato Skin.
• While 500 kcal of Boiled Potato Skin no Salt contain 1.3 times more Carbohydrate than Frozen Kale, Unprepared.
• Both Frozen Kale and Boiled Potato Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in 500 calories.