Comparing Nutrients in 100 grams Kanpyo VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Kanpyo	11%	2%	87%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Kanpyo	Frozen Kale	Recommended Dietary Allowance
Energy	8.9% 258kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	NA	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	3.75% 4.88g	130g per day for Men 19-50 years
Sugars	NA	1.17% 0.85g	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	25.8% 9.8g	5.26% 2g	38g per day for Men 19-50 years
Protein	15.3% 8.6g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Kanpyo	Frozen Kale	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	1.04% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	6.92% 0.09mg	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	15.3% 61μg	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	0.22% 0.2mg	43.7% 39.3mg	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	NA	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	278% 334μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kanpyo	Frozen Kale	Recommended Dietary Allowance
Calcium	28% 280mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	5.1% 0.046mg	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	64% 5.12mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	19.3% 0.44mg	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	27% 188mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	46.5% 1582mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	0.54% 20g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Kanpyo VS Frozen Kale per 100 g

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

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

• 100 grams of Kanpyo have 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.
• While 100 g of Frozen Kale, Unprepared contain more Vitamin B1, 2.5 times more Vitamin B2 and 196.5 times more Vitamin C than Dried gourd strips.
• 100 grams of Kanpyo have insufficient amounts of Vitamin B1 and Vitamin C
• 100 grams of Frozen Kale have insufficient amounts of Vitamin B5
• Both Dried gourd strips as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Kanpyo vs Frozen Kale:

• 100 grams of Kanpyo have 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.
• While 100 g of Frozen Kale, Unprepared contain 4.6 times more Water than Dried gourd strips.
• 100 grams of Frozen Kale lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Kanpyo have 9.2 times more Energy, 13.3 times more Carbohydrate, 4.9 times more Fiber and 3.2 times more Protein than Frozen Kale.
• 100 grams of Frozen Kale provide inadequate amounts of Energy
• Both Dried gourd strips as well as Frozen Kale, Unprepared provide inadequate amounts of Omega 6 in 100 grams.