Comparing Nutrients in 5 ounces Frozen Kale VS Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Kale	27%	31%	42%

Macro Nutrients

	Frozen Kale	Kale	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.43% 0.41g	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	4.8% 6.27g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	1.94% 1.4g	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	0.8% 0.58g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	7.4% 4.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Kale	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	16% 0.21mg	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	22% 88μg	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	147% 132mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	394% 473μg	460% 552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Kale	Recommended Dietary Allowance
Calcium	19.3% 193mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	8.35% 0.075mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	56.7% 1.3mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Kale per 5 oz

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

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

• 5 oz of Raw Kale contain 2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 7.1 times more Vitamin B5, 1.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.4 times more Vitamin C than Frozen Kale, Unprepared.
• Both Frozen Kale and Kale provide similar amounts of Vitamin A, Vitamin E and Vitamin K per five ounces.
• 5 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• Both Frozen Kale, Unprepared as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Kale vs Kale:

• 5 oz of Raw Kale contain 1.9 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Sodium and 2.2 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale and Kale contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Frozen Kale lack sufficient amounts of Zinc
• Both Frozen Kale, Unprepared as well as Raw Kale lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Kale contain 3.2 times more Omega 3 and 2.1 times more Fiber than Frozen Kale, Unprepared.
• Both Frozen Kale and Kale offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Frozen Kale, Unprepared as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in five ounces.