Comparing Nutrients in 300 calories Boiled Kale with SaltVS Boiled Carrots

Weight per 300 calories

Boiled Kale with Salt

682g

Boiled Carrots

857g

Boiled Kale with Salt has 1.3 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Kale with Salt or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Kale with Salt

27%

25%

48%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Boiled Kale with Saltvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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8.5%8.25g

Fat

1.6%1.54g

8.25 gvs1.54 g

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

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3.32%1.06g

Saturated Fat

0.8%0.26g

1.06 gvs0.26 g

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

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141%2.26g

Omega 3

0.54%0.009g

2.26 gvs0.009 g

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

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10.2%1.74g

Omega 6

4.4%0.75g

1.74 gvs0.75 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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27.8%36g

Carbohydrate

54%70.5g

36 gvs70.5 g

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

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11.4%8.25g

Sugars

40.8%29.6g

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

8.25 gvs29.6 g

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

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3.95%2.86g

Fructose

4.26%3.1g

≤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]

2.86 gvs3.1 g

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

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%3.7g

Glucose

%3.43g

3.7 gvs3.43 g

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

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%1.7g

Sucrose

%23g

1.7 gvs23 g

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

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41.3%15.7g

Fiber

67.7%25.7g

15.7 gvs25.7 g

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

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35.8%20g

Protein

11.6%6.5g

20 gvs6.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kale with Saltvs Boiled Carrots

111%995μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

995 μgvs7303 μg

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

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35.8%0.43mg

Vitamin B1

47%0.57mg

Thiamine

0.43 mgvs0.57 mg

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

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73.4%0.95mg

Vitamin B2

29%0.38mg

Riboflavin

0.95 mgvs0.38 mg

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

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19.5%3.1mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs5.53 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23%1.16mg

Vitamin B5

39.8%2mg

Pantothenic acid

1.16 mgvs2 mg

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

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33%0.43mg

Vitamin B6

101%1.3mg

Pyridoxine

0.43 mgvs1.3 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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111%443μg

Vitamin B9

30%120μg

Folates and Folic Acid

443 μgvs120 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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135%121mg

Vitamin C

34.3%31mg

Ascorbic acid

121 mgvs31 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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73%11mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

11 mgvs8.83 mg

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

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2378%2853μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

2853 μgvs117 μg

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

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Minerals

Boiled Kale with Saltvs Boiled Carrots

102%1023mg

Calcium

25.7%257mg

1023 mgvs257 mg

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

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50.8%0.46mg

Copper

16%0.15mg

0.46 mgvs0.15 mg

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

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Fluoride

10%407μg

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

NA μgvs407 μg

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

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71.6%5.73mg

Iron

36.4%2.9mg

5.73 mgvs2.9 mg

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

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40.6%170mg

Magnesium

20.4%85.7mg

170 mgvs85.7 mg

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

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161%3.7mg

Manganese

57.8%1.33mg

3.7 mgvs1.33 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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41%286mg

Phosphorus

36.7%257mg

286 mgvs257 mg

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

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29%982mg

Potassium

59.2%2014mg

982 mgvs2014 mg

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

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12.4%6.8μg

Selenium

11%6μg

6.8 μgvs6 μg

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

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115%1718mg

Sodium

33%497mg

1718 mgvs497 mg

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

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16.7%1.84mg

Zinc

15.6%1.7mg

1.84 mgvs1.7 mg

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

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16.6%612g

Water

21%773g

612 gvs773 g

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

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Lets compare vitamin content per 300 calories of Boiled Kale with Salt vs Boiled Carrots:

Boiled and Drained Kale with Salt has 2.5 times more Vitamin B2, 3.7 times more Vitamin B9, 3.9 times more Vitamin C, 1.2 times more Vitamin E and 24.3 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 7.3 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.1 times more Vitamin B6 than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kale with Salt vs Boiled Carrots:

Boiled and Drained Kale with Salt has 4 times more Calcium, 3.1 times more Copper, 2 times more Iron, 2 times more Magnesium, 2.8 times more Manganese and 3.5 times more Sodium than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.1 times more Potassium and 1.3 times more Water than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Boiled and Drained Carrots have similar amounts of Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Kale with Salt has 5.3 times more Fat, 4.1 times more Saturated Fat, 263.3 times more Omega 3, 2.3 times more Omega 6 and 3.1 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.9 times more Carbohydrate, 3.6 times more Sugars and 1.6 times more Fiber than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Boiled and Drained Carrots have similar amounts of Energy and Fructose per 300 kcal.
Both Boiled and Drained Kale with Salt as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kale with SaltVS Cooked Frozen Kale with SaltBoiled CarrotsVS Cooked Frozen Kale with SaltBoiled Kale with SaltVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Kale with SaltVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kale with Salt or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: