Lets compare vitamin content per 7 ounces of Boiled Kale with Salt vs Navel Oranges:
Boiled and Drained Kale with Salt has 12.2 times more Vitamin A, 2.7 times more Vitamin B2, 1.9 times more Vitamin B9, 10.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
Both Boiled and Drained Kale with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Kale with Salt vs Navel Oranges:
Boiled and Drained Kale with Salt has 3.5 times more Calcium, 1.7 times more Copper, 6.5 times more Iron, 2.3 times more Magnesium, 18.7 times more Manganese, 1.8 times more Phosphorus, more Selenium, 252 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
Both Boiled and Drained Kale with Salt and Raw Navel Oranges have similar amounts of Potassium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled and Drained Kale with Salt has 8.1 times more Fat, 36.8 times more Omega 3, 11.1 times more Omega 6 and 3.2 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.4 times more Carbohydrate, 7 times more Sugars and 5.4 times more Fructose than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Raw Navel Oranges have similar amounts of Energy and Fiber per 7 oz.
Both Boiled and Drained Kale with Salt as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.