Comparing Nutrients in 300 calories Boiled Kale with SaltVS Cooked Frozen Kale with Salt

Weight per 300 calories

Boiled Kale with Salt

682g

Cooked Frozen Kale with Salt

833g

Boiled Kale with Salt has 1.2 times more energy per 100g than Cooked Frozen Kale with Salt. It has low energy density when compared to other foods. Boiled Frozen Kale, drained with Salt having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kale with Salt

27%

25%

48%

Cooked Frozen Kale with Salt

27%

25%

48%

300 kcal ▼

Macro Nutrients

Boiled Kale with Saltvs Cooked Frozen Kale with Salt

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

10.4%10g

8.25 gvs10 g

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

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3.32%1.06g

Saturated Fat

4.1%1.3g

1.06 gvs1.3 g

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

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141%2.26g

Omega 3

175%2.8g

2.26 gvs2.8 g

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

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10.2%1.74g

Omega 6

12.6%2.15g

1.74 gvs2.15 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

34%44g

36 gvs44 g

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

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11.4%8.25g

Sugars

14%10g

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

8.25 gvs10 g

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

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3.95%2.86g

Fructose

4.83%3.5g

≤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 gvs3.5 g

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

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%3.7g

Glucose

%4.5g

3.7 gvs4.5 g

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

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%1.7g

Sucrose

%2.1g

1.7 gvs2.1 g

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

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41.3%15.7g

Fiber

50.4%19g

15.7 gvs19 g

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

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35.8%20g

Protein

43.8%24.5g

20 gvs24.5 g

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

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Vitamins

Boiled Kale with Saltvs Cooked Frozen Kale with Salt

111%995μg

Vitamin A

135%1217μg

RAE, retinol activity equivalents

995 μgvs1217 μg

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

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35.8%0.43mg

Vitamin B1

43.8%0.53mg

Thiamine

0.43 mgvs0.53 mg

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

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73.4%0.95mg

Vitamin B2

89.7%1.17mg

Riboflavin

0.95 mgvs1.17 mg

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

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19.5%3.1mg

Vitamin B3

24%3.8mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs3.8 mg

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

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23%1.16mg

Vitamin B5

28.3%1.4mg

Pantothenic acid

1.16 mgvs1.4 mg

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

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33%0.43mg

Vitamin B6

40.4%0.53mg

Pyridoxine

0.43 mgvs0.53 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

135%542μg

Folates and Folic Acid

443 μgvs542 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

165%148mg

Ascorbic acid

121 mgvs148 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

89.4%13.4mg

Tocopherols and Tocotrienols

11 mgvs13.4 mg

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

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2378%2853μg

Vitamin K

2906%3488μg

Phytomenadione or phylloquinone

2853 μgvs3488 μg

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

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Minerals

Boiled Kale with Saltvs Cooked Frozen Kale with Salt

102%1023mg

Calcium

125%1250mg

1023 mgvs1250 mg

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

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50.8%0.46mg

Copper

62%0.56mg

0.46 mgvs0.56 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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71.6%5.73mg

Iron

87.5%7mg

5.73 mgvs7 mg

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

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40.6%170mg

Magnesium

49.6%208mg

170 mgvs208 mg

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

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161%3.7mg

Manganese

196%4.5mg

3.7 mgvs4.5 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

50%350mg

286 mgvs350 mg

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

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29%982mg

Potassium

35.3%1200mg

982 mgvs1200 mg

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

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12.4%6.8μg

Selenium

15%8.33μg

6.8 μgvs8.33 μg

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

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115%1718mg

Sodium

140%2100mg

1718 mgvs2100 mg

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

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16.7%1.84mg

Zinc

20.5%2.25mg

1.84 mgvs2.25 mg

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

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16.6%612g

Water

20.2%749g

612 gvs749 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 Cooked Frozen Kale with Salt:

Both Boiled and Drained Kale with Salt and Boiled Frozen Kale, drained with Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
Both Boiled and Drained Kale with Salt as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Both Boiled and Drained Kale with Salt and Boiled Frozen Kale, drained with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Boiled and Drained Kale with Salt and Boiled Frozen Kale, drained with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fructose, Fiber and Protein per 300 kcal.
Both Boiled and Drained Kale with Salt as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kale with SaltVS Boiled Kohlrabi with SaltCooked Frozen Kale with SaltVS Boiled Kohlrabi with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Kale with SaltVS Cooked Frozen Kale with Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: