Comparing Nutrients in 7 ounces Frozen Kale VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Kale	Carrots	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	7.45% 9.7g	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	NA	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	NA	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Carrots	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	8.43% 33.7μg	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	86.7% 78mg	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	7.54% 1.13mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	552% 662μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Carrots	Recommended Dietary Allowance
Calcium	27% 270mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	23% 1.85mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	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	8.22% 57.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	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% 29.8mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.74% 175g	3700g per day for Men 19-50 years

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

• Frozen Kale, Unprepared has 1.9 times more Vitamin B2, 6.7 times more Vitamin C and 25.3 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 4.1 times more Vitamin A, 1.4 times more Vitamin B3, 5.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Raw Carrots have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 7 oz.
• Both Frozen Kale, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Kale vs Carrots:

• Frozen Kale, Unprepared has 4.1 times more Calcium, 3.1 times more Iron, 1.5 times more Magnesium, 3.1 times more Manganese and 9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 4.6 times more Sodium and 1.3 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Raw Carrots have similar amounts of Copper, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Kale, Unprepared has 58.5 times more Omega 3 and 2.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Energy, 2 times more Carbohydrate, 5.6 times more Sugars and 1.4 times more Fiber than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.