Comparing Nutrients in 500 calories Kale VS Boiled Kale

Weight per 500 calories

• Kale: 1429g
• Boiled Kale: 1389g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Kale	Boiled Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	7.95% 2.54g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	322% 5.15g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	23.4% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	8.08% 5.86g	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	% 5.7g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 2.57g	% 3.47g	g per day for Men 19-50 years
Fiber	154% 58.6g	146% 55.6g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Kale	Recommended Dietary Allowance
Vitamin A	383% 3443μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	381% 4.96mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	221% 886μg	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	1483% 1334mg	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	63% 9.43mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4638% 5566μg	4844% 5813μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Kale	Recommended Dietary Allowance
Calcium	363% 3629mg	208% 2083mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	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	286% 23mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	112% 471mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	571% 13mg	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	112% 786mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	146% 4971mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	50.6% 5.57mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	34.6% 1280g	33.7% 1248g	3700g per day for Men 19-50 years

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

• Raw Kale has 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 5.4 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 2.4 times more Vitamin E than Raw Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Vitamin B9 and Vitamin K per 500 kcal.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kale vs Boiled Kale:

• Raw Kale has 1.7 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Sodium and 1.5 times more Zinc than Boiled and Drained Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Copper, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Kale has 1.3 times more Fat than Boiled and Drained Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Energy, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fructose, Fiber and Protein per 500 kcal.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.