Lets compare vitamin content per 100 grams of Oranges vs Cooked Frozen Kale with Salt:
Raw Oranges have 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 3 times more Vitamin C than Boiled Frozen Kale, drained with Salt.
While Boiled Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt have similar amounts of Vitamin B6 per 100 g.
Both Raw Oranges as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Oranges vs Cooked Frozen Kale with Salt:
Raw Oranges have 1.3 times more Potassium than Boiled Frozen Kale, drained with Salt.
While Boiled Frozen Kale, drained with Salt 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, 2 times more Selenium, more Sodium and 3.9 times more Zinc than Raw Oranges.
Both Raw Oranges and Boiled Frozen Kale, drained with Salt have similar amounts of Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Oranges have 1.3 times more Energy, 2.2 times more Carbohydrate and 7.7 times more Sugars than Boiled Frozen Kale, drained with Salt.
While Boiled Frozen Kale, drained with Salt contains 10.1 times more Fat, 48 times more Omega 3, 14.3 times more Omega 6 and 3.1 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled Frozen Kale, drained with Salt have similar amounts of Fiber per 100 g.
Both Raw Oranges as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.