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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
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
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
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%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
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
Fructose1.9 g
2.63%
≤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 Kale has 1.9050864 g of Fructose per 1 pound, which is 2.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose2.45 g
%
Boiled and Drained Kale has 2.4493968 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.13 g
%
Boiled and Drained Kale has 1.13398 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g 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
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
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Vitamins

Boiled Kale
Vitamin A662 μg
73.6%
RAE, retinol activity equivalents
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
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Vitamin B10.29 mg
24%
Thiamine
Boiled and Drained Kale has 0.28576296 mg of Vitamin B1 per 1 pound, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.64 mg
49%
Riboflavin
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
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Vitamin B32.07 mg
13%
Niacin, nicotinic acid, niacinamide
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
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Vitamin B50.77 mg
15.4%
Pantothenic acid
Boiled and Drained Kale has 0.7711064 mg of Vitamin B5 per 1 pound, which is 15.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg
22%
Pyridoxine
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 B7
NA
Biotin
No information available
Vitamin B9295 μg
73.7%
Folates and Folic Acid
Boiled and Drained Kale has 294.8348 μg of Vitamin B9 per 1 pound, which is 73.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
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
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Vitamin C80.7 mg
89.7%
Ascorbic acid
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%
Calciferol, cholecalciferol, ergocalciferol
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
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Vitamin E7.3 mg
48.7%
Tocopherols and Tocotrienols
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%
Phytomenadione or phylloquinone
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

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
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
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
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
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
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 in 1 pound of Boiled and Drained Kale:
Minerals in 1 pound of Boiled and Drained Kale:
Macronutrients in 1 pound of Boiled and Drained Kale:



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