Comparing Nutrients in 100 grams 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	0.97% 28kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.44% 0.24g	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	50% 65g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	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	5.26% 2g	25.8% 9.8g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	15.3% 8.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Vitamin A	23% 206μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	41% 0.53mg	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	15.3% 61μg	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	0.22% 0.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	278% 334μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Kanpyo	Recommended Dietary Allowance
Calcium	13.6% 136mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	48% 0.43mg	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	64% 5.12mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	49.4% 1.14mg	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	27% 188mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	46.5% 1582mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	2.46% 91g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.