Lets compare vitamin content per 1 pound of Kale vs Navel Oranges:
Raw Kale has 20.1 times more Vitamin A, 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, 1.6 times more Vitamin C, 4.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Kale as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Kale vs Navel Oranges:
Raw Kale has 5.9 times more Calcium, 1.4 times more Copper, 12.3 times more Iron, 3 times more Magnesium, 31.7 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, more Selenium, 53 times more Sodium and 4.9 times more Zinc than Raw Navel Oranges.
Both Raw Kale and Raw Navel Oranges have similar amounts of Water per 1 lb.
Comparison of macro-nutrients per 1 pound:
Raw Kale has 9.9 times more Fat, 42 times more Omega 3, 12.7 times more Omega 6, 1.9 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Energy, 2.8 times more Carbohydrate, 8.6 times more Sugars and 5.5 times more Fructose than Raw Kale.
Both Raw Kale as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.