Comparing Nutrients in 500 calories Boiled KaleVS Frozen Kale

Weight per 500 calories

Boiled Kale

1389g

Frozen Kale

1786g

Boiled Kale has 1.3 times more energy per 100g than Frozen Kale. It has low energy density when compared to other foods. Frozen Kale, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kale or Frozen Kale?

Macros Ratio

Protein Fat Carbs

Boiled Kale

27%

25%

48%

Frozen Kale

31%

12%

57%

500 kcal ▼

Macro Nutrients

Boiled Kalevs Frozen Kale

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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17.3%17g

Fat

8.47%8.2g

17 gvs8.2 g

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

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7.6%2.43g

Saturated Fat

3.3%1.05g

2.43 gvs1.05 g

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

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322%5.15g

Omega 3

131%2.1g

5.15 gvs2.1 g

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

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23.4%3.97g

Omega 6

9.45%1.6g

3.97 gvs1.6 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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56.6%73.6g

Carbohydrate

67%87g

73.6 gvs87 g

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

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23%17g

Sugars

21%15g

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

17 gvs15 g

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

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8.05%5.83g

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]

5.83 gvsNA g

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

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%7.5g

Glucose

7.5 gvsNA g

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

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%3.47g

Sucrose

3.47 gvsNA g

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

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146%55.6g

Fiber

94%35.7g

55.6 gvs35.7 g

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

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73%41g

Protein

85%47.5g

41 gvs47.5 g

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

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Vitamins

Boiled Kalevs Frozen Kale

225%2028μg

Vitamin A

409%3679μg

RAE, retinol activity equivalents

2028 μgvs3679 μg

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

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73%0.88mg

Vitamin B1

83.3%1mg

Thiamine

0.88 mgvs1 mg

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

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150%1.94mg

Vitamin B2

154%2mg

Riboflavin

1.94 mgvs2 mg

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

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39.7%6.35mg

Vitamin B3

78%12.5mg

Niacin, nicotinic acid, niacinamide

6.35 mgvs12.5 mg

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

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47.2%2.36mg

Vitamin B5

18.6%0.93mg

Pantothenic acid

2.36 mgvs0.93 mg

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

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67.3%0.88mg

Vitamin B6

124%1.6mg

Pyridoxine

0.88 mgvs1.6 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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226%903μg

Vitamin B9

76%304μg

Folates and Folic Acid

903 μgvs304 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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275%247mg

Vitamin C

780%702mg

Ascorbic acid

247 mgvs702 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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149%22.4mg

Vitamin E

68%10mg

Tocopherols and Tocotrienols

22.4 mgvs10 mg

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

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4844%5813μg

Vitamin K

4964%5957μg

Phytomenadione or phylloquinone

5813 μgvs5957 μg

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

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Minerals

Boiled Kalevs Frozen Kale

208%2083mg

Calcium

243%2429mg

2083 mgvs2429 mg

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

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103%0.93mg

Copper

91%0.82mg

0.93 mgvs0.82 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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146%11.7mg

Iron

208%16.6mg

11.7 mgvs16.6 mg

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

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82.7%347mg

Magnesium

76.5%321mg

347 mgvs321 mg

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

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327%7.53mg

Manganese

344%7.9mg

7.53 mgvs7.9 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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83.3%583mg

Phosphorus

74%518mg

583 mgvs518 mg

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

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59%2000mg

Potassium

175%5946mg

2000 mgvs5946 mg

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

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22.7%12.5μg

Selenium

29.2%16μg

12.5 μgvs16 μg

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

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15%222mg

Sodium

18%268mg

222 mgvs268 mg

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

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34%3.75mg

Zinc

29.2%3.2mg

3.75 mgvs3.2 mg

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

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33.7%1248g

Water

44%1627g

1248 gvs1627 g

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

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Lets compare vitamin content per 500 calories of Boiled Kale vs Frozen Kale:

Boiled and Drained Kale has 2.5 times more Vitamin B5, 3 times more Vitamin B9 and 2.2 times more Vitamin E than Frozen Kale, Unprepared.
While Frozen Kale, Unprepared contains 1.8 times more Vitamin A, 2 times more Vitamin B3, 1.8 times more Vitamin B6 and 2.8 times more Vitamin C than Boiled and Drained Kale.
Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 500 kcal.
Both Boiled and Drained Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kale vs Frozen Kale:

Frozen Kale, Unprepared contains 1.4 times more Iron, 3 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Boiled and Drained Kale.
Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Kale has 2 times more Fat, 2.3 times more Saturated Fat, 2.5 times more Omega 3, 2.5 times more Omega 6 and 1.6 times more Fiber than Frozen Kale, Unprepared.
Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
Both Boiled and Drained Kale as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled KaleVS Cooked Frozen KaleFrozen KaleVS Cooked Frozen Kale

Compare Foods

Comparing Nutrients in 500 calories Boiled KaleVS Frozen Kale

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kale or Frozen Kale?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: