Comparing Nutrients in 5 ounces Oranges VS Frozen Kale

Macros Ratio

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

Macro Nutrients

	Oranges	Frozen Kale	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	13% 16.7g	5.32% 6.9g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	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	8.95% 3.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen Kale	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	1.7% 0.26mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	394% 473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen Kale	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	1.77% 0.14mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.5% 129g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.6 times more Vitamin B1, 4.8 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 18.7 times more Vitamin A, 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6, 3.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Frozen Kale:

• Frozen Kale, Unprepared contains 3.4 times more Calcium, 9.3 times more Iron, 1.8 times more Magnesium, 17.7 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium, more Sodium and 2.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Frozen Kale, Unprepared have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.7 times more Energy, 2.4 times more Carbohydrate and 11 times more Sugars than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 16.7 times more Omega 3 and 2.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Frozen Kale, Unprepared have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Frozen Kale, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.