Comparing Nutrients in 5 ounces Cooked Frozen Kale with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale with Salt	27%	25%	48%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Kale with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.35g	% 6.07g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	23% 207μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	8.6% 0.11mg	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	23% 92μg	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	21.3% 213mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	6.14% 0.055mg	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	15% 1.2mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale with Salt VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Kale with Salt versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Kale with Salt vs Navel Oranges:

• 5 ounces of Cooked Frozen Kale with Salt have 12.2 times more Vitamin A, 2.7 times more Vitamin B2, 1.9 times more Vitamin B9, 10.7 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Frozen Kale, drained with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Kale with Salt vs Navel Oranges:

• 5 ounces of Cooked Frozen Kale with Salt have 3.5 times more Calcium, 1.7 times more Copper, 6.5 times more Iron, 2.3 times more Magnesium, 18.7 times more Manganese, 1.8 times more Phosphorus, 252 times more Sodium and 3.4 times more Zinc than Navel Oranges.
• Both Cooked Frozen Kale with Salt and Navel Oranges contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Boiled Frozen Kale, drained with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Kale with Salt have 37.3 times more Omega 3 and 3.2 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.4 times more Carbohydrate, 7 times more Sugars and 5.4 times more Fructose than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Navel Oranges offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled Frozen Kale, drained with Salt as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in five ounces.