Comparing Nutrients in 100 grams Frozen Kale VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.75% 4.88g	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	1.67% 1.2g	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	0.58% 0.42g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.25g	g per day for Men 19-50 years
Fiber	5.26% 2g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	23% 206μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	4.85% 0.063mg	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	4.25% 17μg	16.3% 65μg	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	43.7% 39.3mg	19.8% 18mg	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	3.8% 0.57mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	278% 334μg	349% 419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	13.6% 136mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	7.44% 0.067mg	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	11.6% 0.93mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	23.6% 0.54mg	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	4.14% 29mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Kale vs Cooked Frozen Kale:

• Frozen Kale, Unprepared has 1.4 times more Vitamin A, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 3.3 times more Vitamin B5, 3.8 times more Vitamin B9, 2.8 times more Vitamin E and 1.3 times more Vitamin K than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Kale vs Cooked Frozen Kale:

• Frozen Kale, Unprepared has 2.3 times more Potassium than Boiled and Drained Frozen Kale.
• While Boiled and Drained Frozen Kale contains 1.5 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Calcium, Iron, Manganese, Selenium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Kale contains 1.3 times more Energy, 2.6 times more Fat, 2.9 times more Omega 3, 2.9 times more Omega 6 and 1.4 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Carbohydrate, Fiber and Protein per 100 g.
• Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.