Lets compare vitamin content per 5 ounces of Boiled Kale vs Frozen Kale:
Boiled and Drained Kale has 1.3 times more Vitamin B2, 3.3 times more Vitamin B5, 3.8 times more Vitamin B9, 2.8 times more Vitamin E and 1.3 times more Vitamin K than Frozen Kale, Unprepared.
While Frozen Kale, Unprepared contains 1.4 times more Vitamin A, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Kale.
Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Vitamin B1 per 5 oz.
Both Boiled and Drained Kale as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Boiled Kale vs Frozen Kale:
Boiled and Drained Kale has 1.5 times more Copper, 1.4 times more Magnesium, 1.2 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Frozen Kale, Unprepared.
While Frozen Kale, Unprepared contains 2.3 times more Potassium than Boiled and Drained Kale.
Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Calcium, Iron, Selenium, Sodium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled and Drained Kale has 1.3 times more Energy, 2.6 times more Fat, 3.2 times more Omega 3, 3.2 times more Omega 6, 1.4 times more Sugars and 2 times more Fiber than Frozen Kale, Unprepared.
Both Boiled and Drained Kale and Frozen Kale, Unprepared have similar amounts of Carbohydrate and Protein per 5 oz.
Both Boiled and Drained Kale as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.