Comparing Nutrients in 5 ounces Boiled Kale VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Kale	Carrots	Recommended Dietary Allowance
Energy	1.76% 51kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.78% 7.5g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	9.27% 6.7g	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	0.82% 0.6g	1.08% 0.78g	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	% 0.77g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.35g	% 5.1g	g per day for Men 19-50 years
Fiber	15% 5.67g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Carrots	Recommended Dietary Allowance
Vitamin A	23% 207μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 92μg	6.73% 27μg	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	28% 25.2mg	9.3% 8.36mg	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	15.2% 2.3mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Carrots	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	15% 1.2mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	8.8% 0.2mg	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	8.5% 59.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kale vs Carrots:

• Boiled and Drained Kale has 2.4 times more Vitamin B2, 3.4 times more Vitamin B9, 3 times more Vitamin C, 2.4 times more Vitamin E and 31.7 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 5.7 times more Vitamin A, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Carrots have similar amounts of Vitamin B1 per 5 oz.
• Both Boiled and Drained Kale as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kale vs Carrots:

• Boiled and Drained Kale has 4.5 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 3.8 times more Manganese and 9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.2 times more Potassium and 4.3 times more Sodium than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Carrots have similar amounts of Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Kale has 5 times more Fat, 185.5 times more Omega 3, 2.9 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Carbohydrate and 3.9 times more Sugars than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Carrots have similar amounts of Energy per 5 oz.
• Both Boiled and Drained Kale as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.