Comparing Nutrients in 7 ounces Carrots VS Kale

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Kale	27%	31%	42%

Macro Nutrients

	Carrots	Kale	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	13% 9.4g	2.7% 1.96g	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	1.5% 1.1g	1.12% 0.81g	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	% 1.17g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0.36g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Kale	Recommended Dietary Allowance
Vitamin A	184% 1657μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	30.8% 123μg	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	13% 11.7mg	206% 185mg	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	8.73% 1.3mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	644% 773μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Kale	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	11.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	79.4% 1.83mg	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	9.92% 69.5mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Kale:

• Raw Carrots have 3.5 times more Vitamin A than Raw Kale.
• While Raw Kale contains 1.7 times more Vitamin B1, 6 times more Vitamin B2, 1.4 times more Vitamin B5, 3.3 times more Vitamin B9, 15.8 times more Vitamin C and 29.5 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Kale have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 7 oz.
• Both Raw Carrots as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Kale:

• Raw Carrots have 1.3 times more Sodium than Raw Kale.
• While Raw Kale contains 7.7 times more Calcium, 5.3 times more Iron, 2.8 times more Magnesium, 6.4 times more Manganese, 1.6 times more Phosphorus, 9 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Kale have similar amounts of Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 2.2 times more Carbohydrate and 4.8 times more Sugars than Raw Kale.
• While Raw Kale contains 6.2 times more Fat, 189 times more Omega 3, 2.9 times more Omega 6, 1.5 times more Fiber and 3.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Kale have similar amounts of Energy per 7 oz.
• Both Raw Carrots as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.