Comparing Nutrients in 5 ounces Frozen Kale VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.32% 6.9g	5.78% 7.5g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	2.37% 1.7g	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	NA	0.82% 0.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	6.87% 0.089mg	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	6.02% 24μg	23% 92μg	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	62% 55.7mg	28% 25.2mg	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	5.4% 0.81mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	394% 473μg	494% 593μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	19.3% 193mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	10.6% 0.095mg	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	16.5% 1.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	33.4% 0.77mg	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	5.87% 41mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Kale vs Cooked Frozen Kale:

• Frozen Kale, Unprepared has 1.4 times more Vitamin A, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 3.3 times more Vitamin B5, 3.8 times more Vitamin B9, 2.8 times more Vitamin E and 1.3 times more Vitamin K than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Kale vs Cooked Frozen Kale:

• Frozen Kale, Unprepared has 2.3 times more Potassium than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 1.5 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Calcium, Iron, Manganese, Selenium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Kale contains 1.3 times more Energy, 2.6 times more Fat, 2.9 times more Omega 3, 2.9 times more Omega 6 and 1.4 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Carbohydrate, Fiber and Protein per 5 oz.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.