Comparing Nutrients in 7 ounces Frozen Kale VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Frozen Kale	Florida Oranges	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.36% 0.062g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Florida Oranges	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	552% 662μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Florida Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Florida Oranges per 7 oz

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

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

• 7 ounces of Frozen Kale have 18.7 times more Vitamin A, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 3.2 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.8 times more Vitamin B1 and 4.8 times more Vitamin B5 than Frozen Kale, Unprepared.
• Both Frozen Kale and Florida Oranges provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Kale, Unprepared as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Kale vs Florida Oranges:

• 7 ounces of Frozen Kale have 3.2 times more Calcium, 10.3 times more Iron, 1.8 times more Magnesium, 18.5 times more Manganese, 2.4 times more Phosphorus and 2 times more Potassium than Florida Oranges.
• Both Frozen Kale and Florida Oranges contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Frozen Kale, Unprepared as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Kale have 10.6 times more Omega 3 and 3.8 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.4 times more Carbohydrate and 10.8 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale and Florida Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Frozen Kale, Unprepared as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in seven ounces.