Comparing Nutrients in 500 calories Kale VS Frozen Kale

Weight per 500 calories

• Kale: 1429g
• Frozen Kale: 1786g

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.

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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Kale	Frozen Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	7.95% 2.54g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	131% 2.1g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	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	48.6% 63g	67% 87g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	8.08% 5.86g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.57g	NA	g per day for Men 19-50 years
Fiber	154% 58.6g	94% 35.7g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Kale	Recommended Dietary Allowance
Vitamin A	383% 3443μg	409% 3679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	381% 4.96mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	221% 886μg	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	1483% 1334mg	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	63% 9.43mg	68% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4638% 5566μg	4964% 5957μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Kale	Recommended Dietary Allowance
Calcium	363% 3629mg	243% 2429mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	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	286% 23mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	112% 471mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	571% 13mg	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	112% 786mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	146% 4971mg	175% 5946mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	50.6% 5.57mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	34.6% 1280g	44% 1627g	3700g per day for Men 19-50 years

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

• Raw Kale has 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 5.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.9 times more Vitamin C than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Vitamin A, Vitamin E and Vitamin K per 500 kcal.
• Both Raw Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kale vs Frozen Kale:

• Raw Kale has 1.5 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 2.8 times more Sodium and 1.7 times more Zinc than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 1.3 times more Water than Raw Kale.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Copper, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Kale has 2.6 times more Fat, 2.4 times more Saturated Fat, 2.6 times more Omega 3, 2.6 times more Omega 6 and 1.6 times more Fiber than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 1.4 times more Carbohydrate than Raw Kale.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Energy, Sugars and Protein per 500 kcal.
• Both Raw Kale as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.