Comparing Nutrients in 5 ounces Frozen Kale VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Kale	Oranges with Peel	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.37% 0.062g	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	17% 22g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	19.3% 193mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Oranges with Peel per 5 oz

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

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

• 5 ounces of Frozen Kale have 15.8 times more Vitamin A, 2.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.8 times more Vitamin B1, 6.3 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Kale, Unprepared.
• Both Frozen Kale and Oranges with Peel provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Frozen Kale, Unprepared as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Kale vs Oranges with Peel :

• 5 ounces of Frozen Kale have 1.9 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Oranges with Peel .
• Both Frozen Kale and Oranges with Peel contain similar levels of Copper, Iron and Water per five ounces.
• Both Frozen Kale, Unprepared as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Kale have 7.3 times more Omega 3 and 2 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.3 times more Energy, 3.2 times more Carbohydrate and 2.3 times more Fiber than Frozen Kale, Unprepared.
• 5 ounces of Frozen Kale provide inadequate amounts of Energy
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.