Lets compare vitamin content per 5 ounces of Oranges vs Boiled Kale:
Raw Oranges have 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 3 times more Vitamin C than Boiled and Drained Kale.
While Boiled and Drained Kale contains 13.3 times more Vitamin A, 3.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B9, 8.9 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Boiled and Drained Kale have similar amounts of Vitamin B6 per 5 oz.
Both Raw Oranges as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Oranges vs Boiled Kale:
Raw Oranges have 1.3 times more Potassium than Boiled and Drained Kale.
While Boiled and Drained Kale contains 3.8 times more Calcium, 1.5 times more Copper, 8.4 times more Iron, 2.5 times more Magnesium, 21.7 times more Manganese, 3 times more Phosphorus, 1.8 times more Selenium, more Sodium and 3.9 times more Zinc than Raw Oranges.
Both Raw Oranges and Boiled and Drained Kale have similar amounts of Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Raw Oranges have 1.3 times more Energy, 2.2 times more Carbohydrate and 7.7 times more Sugars than Boiled and Drained Kale.
While Boiled and Drained Kale contains 10.1 times more Fat, 53 times more Omega 3, 15.9 times more Omega 6, 1.7 times more Fiber and 3.1 times more Protein than Raw Oranges.
Both Raw Oranges as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.