Comparing Nutrients in 5 ounces Frozen Kale VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Kale	Navel Oranges	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	5.32% 6.9g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	NA	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	NA	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Navel Oranges	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	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	6.02% 24μg	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	62% 55.7mg	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	5.4% 0.81mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	394% 473μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Navel Oranges	Recommended Dietary Allowance
Calcium	19.3% 193mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	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	16.5% 1.3mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	5.87% 41mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.3% 122g	3700g per day for Men 19-50 years

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

• Frozen Kale, Unprepared has 17.2 times more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 5 times more Vitamin B5, 2 times more Vitamin B9 and 1.5 times more Vitamin C than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Frozen Kale, Unprepared as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Kale, Unprepared has 3.2 times more Calcium, 7.2 times more Iron, 1.6 times more Magnesium, 15.3 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, more Selenium, 15 times more Sodium and 2.3 times more Zinc than Raw Navel Oranges.
• Both Frozen Kale, Unprepared and Raw Navel Oranges have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Kale, Unprepared has 13 times more Omega 3 and 2.9 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Energy, 2.6 times more Carbohydrate and 10 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Raw Navel Oranges have similar amounts of Fiber per 5 oz.
• Both Frozen Kale, Unprepared as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.