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Nutrients in 1 pound of Boiled Kale

Boiled and Drained Kale.

Macros Ratio

Protein Fat Carbs
27%
25%
48%
1 lb ▼

Macro Nutrients

Boiled Kale
Energy163 kcal
5.63%
Boiled and Drained Kale has 163.29312 kcal of Energy per 1 pound, which is 5.63% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.5 g
5.66%
Boiled and Drained Kale has 5.4884632 g of Fat per 1 pound, which is 5.66% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein13.3 g
24%
Boiled and Drained Kale has 13.3356048 g of Protein per 1 pound, which is 24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate24 g
18.5%
Boiled and Drained Kale has 24.040376 g of Carbohydrate per 1 pound, which is 18.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.5 g
7.57%
Boiled and Drained Kale has 5.4884632 g of Sugars per 1 pound, which is 7.57% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber18 g
47.7%
Boiled and Drained Kale has 18.14368 g of Fiber per 1 pound, which is 47.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Kale has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat0.79 g
2.5%
Boiled and Drained Kale has 0.793786 g of Saturated Fat per 1 pound, which is 2.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.7 g
105%
Boiled and Drained Kale has 1.68282632 g of Omega 3 per 1 pound, which is 105% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.3 g
7.63%
Boiled and Drained Kale has 1.29727312 g of Omega 6 per 1 pound, which is 7.63% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water407 g
11%
Boiled and Drained Kale has 407.4163344 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Boiled Kale
Vitamin A662 μg
73.6%
Boiled and Drained Kale has 662.24432 μg of Vitamin A per 1 pound, which is 73.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.29 mg
24%
Boiled and Drained Kale has 0.28576296 mg of Thiamine per 1 pound, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.64 mg
49%
Boiled and Drained Kale has 0.6350288 mg of Vitamin B2 per 1 pound, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B32.07 mg
13%
Boiled and Drained Kale has 2.07291544 mg of Vitamin B3 per 1 pound, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.29 mg
22%
Boiled and Drained Kale has 0.28576296 mg of Vitamin B6 per 1 pound, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Boiled and Drained Kale has 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C80.7 mg
89.7%
Boiled and Drained Kale has 80.739376 mg of Vitamin C per 1 pound, which is 89.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Boiled and Drained Kale has 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E7.3 mg
48.7%
Boiled and Drained Kale has 7.3028312 mg of Vitamin E per 1 pound, which is 48.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1898 μg
1582%
Boiled and Drained Kale has 1898.28252 μg of Vitamin K per 1 pound, which is 1582% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate295 μg
73.7%
Boiled and Drained Kale has 294.8348 μg of Folate per 1 pound, which is 73.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Boiled Kale
Calcium680 mg
68%
Boiled and Drained Kale has 680.388 mg of Calcium per 1 pound, which is 68% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.3 mg
33.8%
Boiled and Drained Kale has 0.30390664 mg of Copper per 1 pound, which is 33.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron3.8 mg
47.6%
Boiled and Drained Kale has 3.8101728 mg of Iron per 1 pound, which is 47.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium113 mg
27%
Boiled and Drained Kale has 113.398 mg of Magnesium per 1 pound, which is 27% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.46 mg
107%
Boiled and Drained Kale has 2.45846864 mg of Manganese per 1 pound, which is 107% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus191 mg
27.2%
Boiled and Drained Kale has 190.50864 mg of Phosphorus per 1 pound, which is 27.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium653 mg
19.2%
Boiled and Drained Kale has 653.17248 mg of Potassium per 1 pound, which is 19.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.1 μg
7.42%
Boiled and Drained Kale has 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium72.6 mg
4.84%
Boiled and Drained Kale has 72.57472 mg of Sodium per 1 pound, which is 4.84% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.22 mg
11%
Boiled and Drained Kale has 1.2246984 mg of Zinc per 1 pound, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 1 pound of Boiled and Drained Kale:
1 pound of Boiled Kale has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Thiamine, Vitamin B2, Vitamin B6, Vitamin E and Folate. It also has a good amount of Vitamin B3. It has no Vitamin B12 and Vitamin D.
Minerals in 1 pound of Boiled and Drained Kale:
1 pound of Boiled 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 1 pound of Boiled and Drained Kale:
1 pound of Boiled Kale has outstanding amounts of Omega 3.
It is an excellent source of Protein and Fiber. It also has a good amount of Carbohydrate, Sugars and Omega 6. This vegetable has some Fat and Saturated Fat.



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