Comparing Nutrients in 300 calories Boiled Kale with SaltVS Oranges

Weight per 300 calories

Boiled Kale with Salt

682g

Oranges

638g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Boiled Kale with Salt

27%

25%

48%

Oranges

91%

300 kcal ▼

Macro Nutrients

Boiled Kale with Saltvs Oranges

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

0.79%0.77g

8.25 gvs0.77 g

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

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3.32%1.06g

Saturated Fat

0.3%0.096g

1.06 gvs0.096 g

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

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141%2.26g

Omega 3

2.8%0.045g

2.26 gvs0.045 g

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

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10.2%1.74g

Omega 6

0.68%0.11g

1.74 gvs0.11 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

57.7%75g

36 gvs75 g

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

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11.4%8.25g

Sugars

82.3%59.7g

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

8.25 gvs59.7 g

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

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3.95%2.86g

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]

2.86 gvsNA g

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

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%3.7g

Glucose

3.7 gvsNA g

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

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%1.7g

Sucrose

1.7 gvsNA g

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

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41.3%15.7g

Fiber

40.3%15.3g

15.7 gvs15.3 g

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

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35.8%20g

Protein

10.7%6g

20 gvs6 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 Oranges

111%995μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

995 μgvs70.2 μg

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

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35.8%0.43mg

Vitamin B1

46.3%0.56mg

Thiamine

0.43 mgvs0.56 mg

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

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73.4%0.95mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.95 mgvs0.26 mg

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

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19.5%3.1mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs1.8 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

32%1.6mg

Pantothenic acid

1.16 mgvs1.6 mg

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

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33%0.43mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.43 mgvs0.38 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

48%191μg

Folates and Folic Acid

443 μgvs191 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

377%340mg

Ascorbic acid

121 mgvs340 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

7.66%1.15mg

Tocopherols and Tocotrienols

11 mgvs1.15 mg

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

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2378%2853μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2853 μgvs0 μg

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

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Minerals

Boiled Kale with Saltvs Oranges

102%1023mg

Calcium

25.5%255mg

1023 mgvs255 mg

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

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50.8%0.46mg

Copper

32%0.29mg

0.46 mgvs0.29 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

7.98%0.64mg

5.73 mgvs0.64 mg

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

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40.6%170mg

Magnesium

15%64mg

170 mgvs64 mg

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

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161%3.7mg

Manganese

6.94%0.16mg

3.7 mgvs0.16 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

12.8%89.4mg

286 mgvs89.4 mg

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

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29%982mg

Potassium

34%1155mg

982 mgvs1155 mg

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

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12.4%6.8μg

Selenium

5.8%3.2μg

6.8 μgvs3.2 μg

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

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115%1718mg

Sodium

0%0mg

1718 mgvs0 mg

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

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16.7%1.84mg

Zinc

4.06%0.45mg

1.84 mgvs0.45 mg

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

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16.6%612g

Water

15%554g

612 gvs554 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 Oranges:

Boiled and Drained Kale with Salt has 14.2 times more Vitamin A, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B9, 9.6 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.8 times more Vitamin C than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
Both Boiled and Drained Kale with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Kale with Salt has 4 times more Calcium, 1.6 times more Copper, 9 times more Iron, 2.7 times more Magnesium, 23.2 times more Manganese, 3.2 times more Phosphorus, 2.1 times more Selenium, more Sodium and 4.1 times more Zinc than Raw Oranges.
Both Boiled and Drained Kale with Salt and Raw Oranges have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Kale with Salt has 10.8 times more Fat, 11.1 times more Saturated Fat, 50.5 times more Omega 3, 15.1 times more Omega 6 and 3.3 times more Protein than Raw Oranges.
While Raw Oranges contain 2.1 times more Carbohydrate and 7.2 times more Sugars than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Raw Oranges have similar amounts of Energy and Fiber per 300 kcal.
Both Boiled and Drained Kale with Salt as well as Raw Oranges 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 SaltOrangesVS Cooked Frozen Kale with SaltBoiled Kale with SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled Kale with SaltVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: