Comparing Nutrients in 500 calories Oranges VS Frozen Kale

Weight per 500 calories

• Oranges: 1064g
• Frozen Kale: 1786g

Oranges have 1.7 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 - Oranges or Frozen Kale?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Oranges	Frozen Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	131% 2.1g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	96% 125g	67% 87g	130g per day for Men 19-50 years
Sugars	137% 99g	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	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	67% 25.5g	94% 35.7g	38g per day for Men 19-50 years
Protein	18% 10g	85% 47.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen Kale	Recommended Dietary Allowance
Vitamin A	13% 117μg	409% 3679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	68% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4964% 5957μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen Kale	Recommended Dietary Allowance
Calcium	42.6% 426mg	243% 2429mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	13.3% 1.06mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	21.3% 149mg	74% 518mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	175% 5946mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	25% 923g	44% 1627g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.9 times more Vitamin B5 than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 31.4 times more Vitamin A, 4.7 times more Vitamin B2, 4.2 times more Vitamin B3, 2.5 times more Vitamin B6, 5.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Frozen Kale, Unprepared have similar amounts of Vitamin B1, Vitamin B9 and Vitamin C per 500 kcal.
• Both Raw Oranges as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Frozen Kale:

• Frozen Kale, Unprepared contains 5.7 times more Calcium, 1.7 times more Copper, 15.6 times more Iron, 3 times more Magnesium, 29.7 times more Manganese, 3.5 times more Phosphorus, 3.1 times more Potassium, 3 times more Selenium, more Sodium, 4.3 times more Zinc and 1.8 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.4 times more Carbohydrate and 6.6 times more Sugars than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 6.4 times more Fat, 28.1 times more Omega 3, 8.4 times more Omega 6, 1.4 times more Fiber and 4.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Frozen Kale, Unprepared have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.