Comparing Nutrients in 7 ounces Frozen Kale VS Kanpyo

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Kanpyo	11%	2%	87%

Macro Nutrients

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	7.45% 9.7g	99% 129g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	51% 19.4g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	8.43% 33.7μg	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	86.7% 78mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	552% 662μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Calcium	27% 270mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	23% 1.85mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	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	8.22% 57.5mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	92% 3139mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.07% 39.6g	3700g per day for Men 19-50 years

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

• Frozen Kale, Unprepared has more Vitamin B1, 2.5 times more Vitamin B2 and 196.5 times more Vitamin C than Dried gourd strips.
• While Dried gourd strips contain 4.2 times more Vitamin B3, 49 times more Vitamin B5, 5.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Dried gourd strips have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Kale vs Kanpyo:

• Frozen Kale, Unprepared has 4.6 times more Water than Dried gourd strips.
• While Dried gourd strips contain 2.1 times more Calcium, 9.4 times more Copper, 5.5 times more Iron, 6.9 times more Magnesium, 2.6 times more Manganese, 6.5 times more Phosphorus, 4.8 times more Potassium, 2.9 times more Selenium and 32.6 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Dried gourd strips have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried gourd strips contain 9.2 times more Energy, 2.7 times more Omega 6, 13.3 times more Carbohydrate, 4.9 times more Fiber and 3.2 times more Protein than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Dried gourd strips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.