Lets compare vitamin content per 100 grams of Boiled Kale vs Oranges:
Boiled and Drained Kale has 13.3 times more Vitamin A, 3.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B9, 8.9 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 3 times more Vitamin C than Boiled and Drained Kale.
Both Boiled and Drained Kale and Raw Oranges have similar amounts of Vitamin B6 per 100 g.
Both Boiled and Drained Kale as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Boiled Kale vs Oranges:
Boiled and Drained Kale has 3.8 times more Calcium, 1.5 times more Copper, 8.4 times more Iron, 2.5 times more Magnesium, 21.7 times more Manganese, 3 times more Phosphorus, 1.8 times more Selenium, more Sodium and 3.9 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.3 times more Potassium than Boiled and Drained Kale.
Both Boiled and Drained Kale and Raw Oranges have similar amounts of Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Boiled and Drained Kale has 10.1 times more Fat, 53 times more Omega 3, 15.9 times more Omega 6, 1.7 times more Fiber and 3.1 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Energy, 2.2 times more Carbohydrate and 7.7 times more Sugars than Boiled and Drained Kale.
Both Boiled and Drained Kale as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.