Lets compare vitamin content per 7 ounces of Valencia Oranges vs Boiled Kale:
Raw Valencia Oranges have 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled and Drained Kale.
While Boiled and Drained Kale contains 12.2 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained Kale have similar amounts of Vitamin B6 per 7 oz.
Both Raw Valencia Oranges as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Valencia Oranges vs Boiled Kale:
Raw Valencia Oranges have 1.2 times more Potassium than Boiled and Drained Kale.
While Boiled and Drained Kale contains 3.8 times more Calcium, 1.8 times more Copper, 9.3 times more Iron, 2.5 times more Magnesium, 23.6 times more Manganese, 2.5 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained Kale have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Valencia Oranges have 1.4 times more Energy and 2.2 times more Carbohydrate than Boiled and Drained Kale.
While Boiled and Drained Kale contains 4 times more Fat, 23.2 times more Omega 3, 6.5 times more Omega 6, 1.6 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.