Lets compare vitamin content per 100 grams of Navel Oranges vs Cooked Frozen Kale with Salt:
Raw Navel Oranges have 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled Frozen Kale, drained with Salt.
While Boiled Frozen Kale, drained with Salt contains 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.
Both Raw Navel Oranges and Boiled Frozen Kale, drained with Salt have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
Both Raw Navel 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 Navel Oranges vs Cooked Frozen Kale with Salt:
Boiled Frozen Kale, drained with Salt contains 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 Raw Navel Oranges and Boiled Frozen Kale, drained with Salt have similar amounts of Potassium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Navel Oranges have 1.4 times more Energy, 2.4 times more Carbohydrate, 7 times more Sugars and 5.4 times more Fructose than Boiled Frozen Kale, drained with Salt.
While Boiled Frozen Kale, drained with Salt contains 8.1 times more Fat, 37.3 times more Omega 3, 11.2 times more Omega 6 and 3.2 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled Frozen Kale, drained with Salt have similar amounts of Fiber per 100 g.
Both Raw Navel Oranges as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.