Comparing Nutrients in 5 ounces Frozen Kale VS Kanpyo

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Kanpyo	11%	2%	87%

Macro Nutrients

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.03% 0.35g	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	71% 92g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	NA	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	7.46% 2.83g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	72.3% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	58% 0.75mg	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	21.6% 86.5μg	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	0.31% 0.28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	394% 473μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Calcium	19.3% 193mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	68% 0.61mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	70% 1.6mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	66% 2242mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.77% 28.3g	3700g per day for Men 19-50 years

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

• Frozen Kale, Unprepared has more Vitamin B1, 2.5 times more Vitamin B2 and 196.5 times more Vitamin C than Dried gourd strips.
• While Dried gourd strips contain 4.2 times more Vitamin B3, 49 times more Vitamin B5, 5.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Dried gourd strips have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Kale vs Kanpyo:

• Frozen Kale, Unprepared has 4.6 times more Water than Dried gourd strips.
• While Dried gourd strips contain 2.1 times more Calcium, 9.4 times more Copper, 5.5 times more Iron, 6.9 times more Magnesium, 2.6 times more Manganese, 6.5 times more Phosphorus, 4.8 times more Potassium, 2.9 times more Selenium and 32.6 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Dried gourd strips have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried gourd strips contain 9.2 times more Energy, 2.7 times more Omega 6, 13.3 times more Carbohydrate, 4.9 times more Fiber and 3.2 times more Protein than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Dried gourd strips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.