Lets compare vitamin content per 7 ounces of Frozen Kale vs Cooked Frozen Kale:
Frozen Kale, Unprepared has 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 Frozen Kale.
While Boiled and Drained Frozen Kale contains 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.
Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Frozen Kale vs Cooked Frozen Kale:
Frozen Kale, Unprepared has 2.3 times more Potassium than Boiled and Drained Frozen Kale.
While Boiled and Drained Frozen Kale contains 1.5 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Calcium, Iron, Manganese, Selenium, Sodium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled and Drained Frozen Kale contains 1.3 times more Energy, 2.6 times more Fat, 2.9 times more Omega 3, 2.9 times more Omega 6 and 1.4 times more Sugars than Frozen Kale, Unprepared.
Both Frozen Kale, Unprepared and Boiled and Drained Frozen Kale have similar amounts of Carbohydrate, Fiber and Protein per 7 oz.
Both Frozen Kale, Unprepared as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.