Lets compare vitamin content per 14 ounces of Cooked Frozen Kale vs Navel Oranges:
Boiled and Drained Frozen Kale has 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.
While Raw Navel Oranges contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled and Drained Frozen Kale.
Both Boiled and Drained Frozen Kale and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
Both Boiled and Drained Frozen Kale as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Cooked Frozen Kale vs Navel Oranges:
Boiled and Drained Frozen Kale has 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, more Selenium, 16 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
Both Boiled and Drained Frozen Kale and Raw Navel Oranges have similar amounts of Potassium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Frozen Kale has 8.1 times more Fat, 37.3 times more Omega 3, 11.2 times more Omega 6 and 3.2 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Energy, 2.4 times more Carbohydrate, 7 times more Sugars and 5.4 times more Fructose than Boiled and Drained Frozen Kale.
Both Boiled and Drained Frozen Kale and Raw Navel Oranges have similar amounts of Fiber per 14 oz.
Both Boiled and Drained Frozen Kale as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.