Comparing Nutrients in 5 ounces KaleVS Oranges

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

Oranges

91%

5 oz ▼

Macro Nutrients

Kalevs Oranges

1.7%49.6kcal

Energy

2.3%66.6kcal

49.6 kcalvs66.6 kcal

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

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2.18%2.1g

Fat

0.18%0.17g

2.1 gvs0.17 g

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

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0.79%0.25g

Saturated Fat

0.066%0.021g

0.25 gvs0.021 g

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

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33.5%0.54g

Omega 3

0.62%0.01g

0.54 gvs0.01 g

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

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2.43%0.41g

Omega 6

0.15%0.026g

0.41 gvs0.026 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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4.8%6.27g

Carbohydrate

13%16.7g

6.27 gvs16.7 g

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

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1.94%1.4g

Sugars

18.3%13.3g

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

1.4 gvs13.3 g

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

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0.8%0.58g

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]

0.58 gvsNA g

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

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%0.57g

Glucose

0.57 gvsNA g

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

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%0.26g

Sucrose

0.26 gvsNA g

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

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15.3%5.8g

Fiber

8.95%3.4g

5.8 gvs3.4 g

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

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7.4%4.14g

Protein

2.38%1.33g

4.14 gvs1.33 g

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

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Vitamins

Kalevs Oranges

38%342μg

Vitamin A

1.73%15.6μg

RAE, retinol activity equivalents

342 μgvs15.6 μg

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

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13.3%0.16mg

Vitamin B1

10.3%0.12mg

Thiamine

0.16 mgvs0.12 mg

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

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38%0.49mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.49 mgvs0.057 mg

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

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10.5%1.67mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs0.4 mg

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

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10.5%0.52mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.52 mgvs0.35 mg

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

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16%0.21mg

Vitamin B6

6.54%0.085mg

Pyridoxine

0.21 mgvs0.085 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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22%88μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

88 μgvs42.5 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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147%132mg

Vitamin C

83.8%75.4mg

Ascorbic acid

132 mgvs75.4 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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6.24%0.94mg

Vitamin E

1.7%0.26mg

Tocopherols and Tocotrienols

0.94 mgvs0.26 mg

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

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460%552μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

552 μgvs0 μg

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

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Minerals

Kalevs Oranges

36%360mg

Calcium

5.67%56.7mg

360 mgvs56.7 mg

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

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8.35%0.075mg

Copper

7.1%0.064mg

0.075 mgvs0.064 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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28.3%2.27mg

Iron

1.77%0.14mg

2.27 mgvs0.14 mg

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

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11%46.8mg

Magnesium

3.37%14mg

46.8 mgvs14 mg

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

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56.7%1.3mg

Manganese

1.54%0.035mg

1.3 mgvs0.035 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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11%78mg

Phosphorus

2.83%20mg

78 mgvs20 mg

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

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14.5%493mg

Potassium

7.55%257mg

493 mgvs257 mg

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

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2.3%1.28μg

Selenium

1.3%0.71μg

1.28 μgvs0.71 μg

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

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5%75mg

Sodium

0%0mg

75 mgvs0 mg

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

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5.03%0.55mg

Zinc

0.9%0.099mg

0.55 mgvs0.099 mg

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

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3.43%127g

Water

3.32%123g

127 gvs123 g

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

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Lets compare vitamin content per 5 ounces of Kale vs Oranges:

Raw Kale has 21.9 times more Vitamin A, 1.3 times more Vitamin B1, 8.7 times more Vitamin B2, 4.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, 1.8 times more Vitamin C, 3.7 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Kale as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Kale vs Oranges:

Raw Kale has 6.4 times more Calcium, 16 times more Iron, 3.3 times more Magnesium, 36.8 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Selenium, more Sodium and 5.6 times more Zinc than Raw Oranges.
Both Raw Kale and Raw Oranges have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Kale has 12.4 times more Fat, 54 times more Omega 3, 16.2 times more Omega 6, 1.7 times more Fiber and 3.1 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Energy, 2.7 times more Carbohydrate and 9.4 times more Sugars than Raw Kale.
Both Raw Kale as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

KaleVS Boiled KaleOrangesVS Boiled KaleKaleVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 5 ounces KaleVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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