Comparing Nutrients in 7 ounces Kale VS Kanpyo

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Kanpyo	11%	2%	87%

Macro Nutrients

	Kale	Kanpyo	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	6.75% 8.77g	99% 129g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	51% 19.4g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Kale	Kanpyo	Recommended Dietary Allowance
Vitamin A	53% 478μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	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	30.8% 123μg	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	206% 185mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	644% 773μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Kanpyo	Recommended Dietary Allowance
Calcium	50.4% 504mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	39.7% 3.18mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	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	15.6% 109mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	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	7% 105mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	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

Nutrient Comparison: Kale VS Kanpyo per 7 oz

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

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

• 7 ounces of Kale have more Vitamin B1, 7.9 times more Vitamin B2 and 467 times more Vitamin C than Kanpyo.
• While 7 oz of Dried gourd strips contain 2.5 times more Vitamin B3, 6.9 times more Vitamin B5 and 3.6 times more Vitamin B6 than Raw Kale.
• Both Kale and Kanpyo provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Kanpyo have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Kale as well as Dried gourd strips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Kale vs Kanpyo:

• 7 ounces of Kale have 3.5 times more Sodium and 4.5 times more Water than Kanpyo.
• While 7 oz of Dried gourd strips contain 8.2 times more Copper, 3.2 times more Iron, 3.8 times more Magnesium, 3.4 times more Phosphorus, 4.5 times more Potassium, 2.9 times more Selenium and 15 times more Zinc than Raw Kale.
• Both Kale and Kanpyo contain similar levels of Calcium and Manganese per seven ounces.
• 7 ounces of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried gourd strips contain 7.4 times more Energy, 14.7 times more Carbohydrate, 2.4 times more Fiber and 2.9 times more Protein than Raw Kale.
• 7 ounces of Kale provide inadequate amounts of Energy
• Both Raw Kale as well as Dried gourd strips provide inadequate amounts of Omega 6 in seven ounces.