Comparing Nutrients in 5 ounces Kale VS Frozen Kale

Macros Ratio

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

Macro Nutrients

	Kale	Frozen Kale	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.8% 6.27g	5.32% 6.9g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	1.66% 1.2g	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	0.8% 0.58g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Kale	Recommended Dietary Allowance
Vitamin A	38% 342μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.67mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	9.8% 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	22% 88μg	6.02% 24μg	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	147% 132mg	62% 55.7mg	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	6.24% 0.94mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	460% 552μg	394% 473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Kale	Recommended Dietary Allowance
Calcium	36% 360mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	7.24% 0.065mg	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	28.3% 2.27mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	27.3% 0.63mg	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	11% 78mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	14% 472mg	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	5% 75mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.5% 129g	3700g per day for Men 19-50 years

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

• Raw Kale has 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 Raw Kale and Frozen Kale, Unprepared have similar amounts of Vitamin A, Vitamin E and Vitamin K per 5 oz.
• Both Raw Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Kale vs Frozen Kale:

• Raw Kale has 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 Raw Kale and Frozen Kale, Unprepared have similar amounts of Copper, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Kale has 1.3 times more Energy, 3.2 times more Fat, 3.2 times more Omega 3, 3.2 times more Omega 6 and 2.1 times more Fiber than Frozen Kale, Unprepared.
• Both Raw Kale and Frozen Kale, Unprepared have similar amounts of Carbohydrate, Sugars and Protein per 5 oz.
• Both Raw Kale as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.