Comparing Nutrients in 7 ounces Boiled Kale VS Kale

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Kale	27%	31%	42%

Macro Nutrients

	Boiled Kale	Kale	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	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	8.1% 10.5g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	1.15% 0.83g	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	% 1.07g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0.36g	g per day for Men 19-50 years
Fiber	21% 7.94g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Kale	Recommended Dietary Allowance
Vitamin A	32% 290μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	22.4% 0.29mg	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	32.2% 129μg	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	39.2% 35.3mg	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	21.3% 3.2mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	644% 773μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Kale	Recommended Dietary Allowance
Calcium	29.8% 298mg	50.4% 504mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	11.7% 0.11mg	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	21% 1.67mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	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	12% 83.3mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Kale per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Kale versus 7 oz of Kale to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Kale have 2.4 times more Vitamin E than Kale.
• While 7 oz of Raw Kale contain 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled Kale and Kale provide similar amounts of Vitamin B9 and Vitamin K per seven ounces.
• Both Boiled and Drained Kale as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Kale vs Kale:

• 7 ounces of Boiled Kale have 1.3 times more Copper than Kale.
• While 7 oz of Raw Kale contain 1.7 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Kale.
• Both Boiled Kale and Kale contain similar levels of Water per seven ounces.
• Both Boiled and Drained Kale as well as Raw Kale lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Boiled and Drained Kale and Raw Kale have similar amounts of macro-nutrients per 7 oz
• Both Boiled Kale and Kale offer comparable quantities of Omega 3, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled and Drained Kale as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in seven ounces.