Comparing Nutrients in 7 ounces Boiled Kale VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Kale	Carrots	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	14.6% 19g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	13% 9.4g	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	1.15% 0.83g	1.5% 1.1g	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	% 1.07g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 7.12g	g per day for Men 19-50 years
Fiber	21% 7.94g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Carrots	Recommended Dietary Allowance
Vitamin A	32% 290μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.2% 129μg	9.43% 37.7μg	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	39.2% 35.3mg	13% 11.7mg	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	21.3% 3.2mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Carrots	Recommended Dietary Allowance
Calcium	29.8% 298mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	21% 1.67mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	12.3% 0.28mg	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	12% 83.3mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.74% 175g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 2.4 times more Vitamin B2, 3.4 times more Vitamin B9, 3 times more Vitamin C, 2.4 times more Vitamin E and 31.7 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 5.7 times more Vitamin A, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Carrots have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled and Drained Kale as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kale vs Carrots:

• Boiled and Drained Kale has 4.5 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 3.8 times more Manganese and 9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.2 times more Potassium and 4.3 times more Sodium than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Carrots have similar amounts of Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Kale has 5 times more Fat, 185.5 times more Omega 3, 2.9 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Carbohydrate and 3.9 times more Sugars than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Carrots have similar amounts of Energy per 7 oz.
• Both Boiled and Drained Kale as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.