Comparing Nutrients in 7 ounces Cooked Frozen Kale VS Kanpyo

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Kanpyo	11%	2%	87%

Macro Nutrients

	Cooked Frozen Kale	Kanpyo	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.85% 0.48g	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	99% 129g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	NA	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	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	51% 19.4g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Kanpyo	Recommended Dietary Allowance
Vitamin A	32% 290μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	81.2% 1.06mg	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	30.3% 121μg	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	0.44% 0.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Kanpyo	Recommended Dietary Allowance
Calcium	29.8% 298mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	95% 0.86mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	98% 2.26mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	92% 3139mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	4.8% 178g	1.07% 39.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Kale vs Kanpyo:

• Boiled and Drained Frozen Kale has more Vitamin B1, 3.2 times more Vitamin B2 and 89 times more Vitamin C than Dried gourd strips.
• While Dried gourd strips contain 6.3 times more Vitamin B3, 15 times more Vitamin B5 and 8.4 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Dried gourd strips have similar amounts of Vitamin B9 per 7 oz.
• Both Boiled and Drained Frozen Kale as well as Dried gourd strips have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Kale vs Kanpyo:

• Boiled and Drained Frozen Kale has 4.5 times more Water than Dried gourd strips.
• While Dried gourd strips contain 1.9 times more Calcium, 6.5 times more Copper, 6.1 times more Iron, 5 times more Magnesium, 2.1 times more Manganese, 4.5 times more Phosphorus, 11 times more Potassium, 2.6 times more Selenium and 21.7 times more Zinc than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Dried gourd strips have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Kale has 2.2 times more Fat than Dried gourd strips.
• While Dried gourd strips contain 7.2 times more Energy, 12.3 times more Carbohydrate, 4.3 times more Fiber and 2.9 times more Protein than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Dried gourd strips have similar amounts of Omega 6 per 7 oz.
• Both Boiled and Drained Frozen Kale as well as Dried gourd strips have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.