Comparing Nutrients in 100 grams Navel Oranges VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Navel Oranges	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	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	9.65% 12.5g	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.25g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	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	1% 0.15mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	349% 419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	4.3% 43mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.63% 0.13mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Frozen Kale per 100 g

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

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

• 100 grams of Navel Oranges have 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Cooked Frozen Kale.
• While 100 g of Boiled and Drained Frozen Kale contain 12.2 times more Vitamin A, 2.7 times more Vitamin B2, 1.9 times more Vitamin B9, 10.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Kale provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Boiled and Drained Frozen Kale contain 3.5 times more Calcium, 1.7 times more Copper, 6.5 times more Iron, 2.3 times more Magnesium, 18.7 times more Manganese, 1.8 times more Phosphorus and 3.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Kale contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Boiled and Drained Frozen Kale lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 2.4 times more Carbohydrate, 7 times more Sugars and 5.4 times more Fructose than Cooked Frozen Kale.
• While 100 g of Boiled and Drained Frozen Kale contain 37.3 times more Omega 3 and 3.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Kale offer comparable quantities of Fiber per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Frozen Kale provide inadequate amounts of Energy and Omega 6 in 100 grams.