Nutrient Comparison: Oranges with Peel VS Boiled Kale per 7 oz
Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Boiled Kale to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Oranges with Peel vs Boiled Kale:
- 7 ounces of Oranges with Peel have 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 4 times more Vitamin C than Boiled Kale.
- While 7 oz of Boiled and Drained Kale contain 11.2 times more Vitamin A, 2.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Kale provide similar amounts of Vitamin B3 per seven ounces.
- 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Raw Oranges with Peel as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 in seven ounces.
Comparing minerals per 7 ounces for Oranges with Peel vs Boiled Kale:
- 7 ounces of Oranges with Peel have 1.4 times more Potassium than Boiled Kale.
- While 7 oz of Boiled and Drained Kale contain 2.1 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus and 2.5 times more Zinc than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Kale contain similar levels of Copper, Iron and Water per seven ounces.
- 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Raw Oranges with Peel as well as Boiled and Drained Kale lack sufficient amounts of Selenium in seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Oranges with Peel have 1.8 times more Energy and 2.9 times more Carbohydrate than Boiled Kale.
- While 7 oz of Boiled and Drained Kale contain 23.2 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
- Both Oranges with Peel and Boiled Kale offer comparable quantities of Fiber per seven ounces.
- 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
- 7 ounces of Boiled Kale provide inadequate amounts of Energy
- Both Raw Oranges with Peel as well as Boiled and Drained Kale provide inadequate amounts of Omega 6 in seven ounces.