Comparing Nutrients in 100 grams 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	0.97% 28kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.18% 0.031g	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	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	12.6% 9.14g	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	6.3% 2.4g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Florida Oranges	Recommended Dietary Allowance
Vitamin A	23% 206μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	3.92% 0.051mg	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	4.25% 17μg	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	50% 45mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	278% 334μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Florida Oranges	Recommended Dietary Allowance
Calcium	13.6% 136mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	4.33% 0.039mg	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	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	1.04% 0.024mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Florida Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Kale versus 100 g of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Frozen Kale have insufficient amounts of Vitamin B5
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Frozen Kale vs Florida Oranges:

• 100 grams 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Kale have 10.6 times more Omega 3 and 3.8 times more Protein than Florida Oranges.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.