Comparing Nutrients in 100 grams Kale VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Kale	Boiled Kale	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	0.57% 0.41g	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	% 0.4g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.25g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	10.5% 4g	38g per day for Men 19-50 years
Protein	5.2% 2.92g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Kale	Boiled Kale	Recommended Dietary Allowance
Vitamin A	26.8% 241μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.38% 1.18mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	15.5% 62μg	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	104% 93mg	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	4.4% 0.66mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	349% 419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Boiled Kale	Recommended Dietary Allowance
Calcium	25.4% 254mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	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	20% 1.6mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	7.86% 55mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Kale vs Boiled Kale:

• Raw Kale has 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 2.4 times more Vitamin E than Raw Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Vitamin B9 and Vitamin K per 100 g.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Kale vs Boiled Kale:

• Raw Kale has 1.7 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Sodium and 1.4 times more Zinc than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 1.3 times more Copper than Raw Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Kale has 1.2 times more Fat than Boiled and Drained Kale.
• Both Raw Kale and Boiled and Drained Kale have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Raw Kale as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.