Boiled and Drained Frozen Kale has 142.88148 kcal of Energy per 14 ounces, which is 4.93% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Frozen Kale has 4.8024053 g of Fat per 14 ounces, which is 4.95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Boiled and Drained Frozen Kale has 0.62709094 g of Saturated Fat per 14 ounces, which is 1.96% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Frozen Kale has 1.33356048 g of Omega 3 per 14 ounces, which is 83.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Frozen Kale has 1.02398394 g of Omega 6 per 14 ounces, which is 6.02% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Boiled and Drained Frozen Kale has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 21.035329 g of Carbohydrate per 14 ounces, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Kale has 4.8024053 g of Sugars per 14 ounces, which is 6.62% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Boiled and Drained Frozen Kale has 1.6669506 g of Fructose per 14 ounces, which is 2.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Frozen Kale has 2.1432222 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Boiled and Drained Frozen Kale has 0.9922325 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Boiled and Drained Frozen Kale has 9.128539 g of Fiber per 14 ounces, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Boiled and Drained Frozen Kale has 11.6686542 g of Protein per 14 ounces, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Frozen Kale has 579.46378 μg of Vitamin A per 14 ounces, which is 64.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Frozen Kale has 0.25004259 mg of Vitamin B1 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Frozen Kale has 0.5556502 mg of Vitamin B2 per 14 ounces, which is 42.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Frozen Kale has 1.81380101 mg of Vitamin B3 per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Boiled and Drained Frozen Kale has 0.6747181 mg of Vitamin B5 per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Boiled and Drained Frozen Kale has 0.25004259 mg of Vitamin B6 per 14 ounces, which is 19.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 257.98045 μg of Vitamin B9 per 14 ounces, which is 64.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Boiled and Drained Frozen Kale has 70.646954 mg of Vitamin C per 14 ounces, which is 78.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Boiled and Drained Frozen Kale has 6.3899773 mg of Vitamin E per 14 ounces, which is 42.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 1660.997205 μg of Vitamin K per 14 ounces, which is 1384% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 595.3395 mg of Calcium per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 0.26591831 mg of Copper per 14 ounces, which is 29.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 3.3339012 mg of Iron per 14 ounces, which is 41.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 99.22325 mg of Magnesium per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 2.15116006 mg of Manganese per 14 ounces, which is 94% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 166.69506 mg of Phosphorus per 14 ounces, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 571.52592 mg of Potassium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 3.96893 μg of Selenium per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 63.50288 mg of Sodium per 14 ounces, which is 4.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 1.0716111 mg of Zinc per 14 ounces, which is 9.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Boiled and Drained Frozen Kale has 356.4892926 g of Water per 14 ounces, which is 9.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Frozen Kale:
14 ounces of Cooked Frozen Kale has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B3, Vitamin B5 and Vitamin B6.
It has no Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Boiled and Drained Frozen Kale:
14 ounces of Cooked Frozen Kale has outstanding amounts of Manganese.
It is an excellent source of Calcium, Copper, Iron, Magnesium and Phosphorus.
It also has a good amount of Potassium, Selenium and Zinc.
This vegetable has some Sodium.
Macronutrients in 14 ounces of Boiled and Drained Frozen Kale:
14 ounces of Cooked Frozen Kale has outstanding amounts of Omega 3.
It is an excellent source of Fiber and Protein.
It also has a good amount of Carbohydrate.
This vegetable has some Fat, Omega 6 and Sugars.
While 14 ounces of product has trace amounts of Saturated Fat and Fructose, it has no Glucose and Sucrose.