Comparing Nutrients in 500 calories Kale VS Valencia Oranges

Weight per 500 calories

• Kale: 1429g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 1.4 times more energy per unit of mass than Raw Kale, which is low in comparison to other foods. Kale having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Kale	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	7.95% 2.54g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	2.64% 0.45g	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	93% 121g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	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	67% 25.5g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Kale	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	383% 3443μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	381% 4.96mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4638% 5566μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Valencia Oranges	Recommended Dietary Allowance
Calcium	363% 3629mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	112% 471mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	571% 13mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	146% 4971mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	NA	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	50.6% 5.57mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	34.6% 1280g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Kale vs Valencia Oranges:

• Raw Kale has 28.1 times more Vitamin A, 1.8 times more Vitamin B1, 12.1 times more Vitamin B2, 6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Kale as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kale vs Valencia Oranges:

• Raw Kale has 8.9 times more Calcium, 2 times more Copper, 24.9 times more Iron, 4.6 times more Magnesium, 56 times more Manganese, 4.5 times more Phosphorus, 2.7 times more Potassium, more Sodium, 9.1 times more Zinc and 1.5 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Kale has 7 times more Fat, 7.1 times more Saturated Fat, 33.1 times more Omega 3, 9.3 times more Omega 6, 2.3 times more Fiber and 3.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Carbohydrate than Raw Kale.
• Both Raw Kale and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Raw Kale as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.