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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.