Comparing Nutrients in 100 calories KaleVS Oranges

Weight per 100 calories

Kale

286g

Oranges

213g

Raw Oranges have 1.3 times more energy per unit of mass than Raw Kale, which is low in comparison to other foods. Kale having low energy density.

Which food has more nutrients per 100 calories - Kale or Oranges?

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

Oranges

91%

100 kcal ▼

Macro Nutrients

Kalevs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.4%4.26g

Fat

0.26%0.26g

4.26 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.51g

Saturated Fat

0.1%0.032g

0.51 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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67.5%1.08g

Omega 3

0.93%0.015g

1.08 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.9%0.83g

Omega 6

0.23%0.038g

0.83 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.7%12.6g

Carbohydrate

19.2%25g

12.6 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.9%2.83g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.83 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.6%1.17g

Fructose

≤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]

1.17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.14g

Glucose

1.14 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.51g

Sucrose

0.51 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%11.7g

Fiber

13.4%5.1g

11.7 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.34g

Protein

3.57%2g

8.34 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Kalevs Oranges

76.5%689μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

689 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg

Vitamin B1

15.4%0.19mg

Thiamine

0.32 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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76.3%0.99mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.99 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.37mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

3.37 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.06mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

1.06 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.3%0.42mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.42 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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44.3%177μg

Vitamin B9

16%64μg

Folates and Folic Acid

177 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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297%267mg

Vitamin C

126%113mg

Ascorbic acid

267 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.6%1.9mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

1.9 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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928%1113μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1113 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Kalevs Oranges

72.6%726mg

Calcium

8.5%85mg

726 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg

Copper

10.6%0.096mg

0.15 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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57%4.57mg

Iron

2.66%0.21mg

4.57 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.4%94mg

Magnesium

5.07%21.3mg

94 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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114%2.63mg

Manganese

2.3%0.053mg

2.63 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.4%157mg

Phosphorus

4.26%29.8mg

157 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.2%994mg

Potassium

11.3%385mg

994 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.68%2.57μg

Selenium

1.93%1.06μg

2.57 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10%151mg

Sodium

0%0mg

151 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg

Zinc

1.35%0.15mg

1.1 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.92%256g

Water

5%185g

256 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Kale vs Oranges:

Raw Kale has 29.4 times more Vitamin A, 1.7 times more Vitamin B1, 11.6 times more Vitamin B2, 5.6 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 2.8 times more Vitamin B9, 2.4 times more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Kale as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Kale vs Oranges:

Raw Kale has 8.5 times more Calcium, 1.6 times more Copper, 21.5 times more Iron, 4.4 times more Magnesium, 49.4 times more Manganese, 5.3 times more Phosphorus, 2.6 times more Potassium, 2.4 times more Selenium, more Sodium, 7.5 times more Zinc and 1.4 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Kale has 16.7 times more Fat, 15.9 times more Saturated Fat, 72.5 times more Omega 3, 21.7 times more Omega 6, 2.3 times more Fiber and 4.2 times more Protein than Raw Oranges.
While Raw Oranges contain 2 times more Carbohydrate and 7 times more Sugars than Raw Kale.
Both Raw Kale and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Raw Kale as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

KaleVS Boiled KaleOrangesVS Boiled KaleKaleVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories KaleVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Kale or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: