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Nutrients in 300 calories of Boiled Kale

Boiled and Drained Kale.

Weight per 300 Calories

Boiled Kale
833g

Boiled and Drained Kale has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
27%
25%
48%
300 kcal ▼

Macro Nutrients

Boiled Kale
Energy300 kcal
10.3%
Boiled and Drained Kale has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat10 g
10.4%
Boiled and Drained Kale has 10.083333333333 g of Fat per 300 calories, which is 10.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.46 g
4.56%
Boiled and Drained Kale has 1.4583333333333 g of Saturated Fat per 300 calories, which is 4.56% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33.1 g
193%
Boiled and Drained Kale has 3.0916666666667 g of Omega 3 per 300 calories, which is 193% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.4 g
14%
Boiled and Drained Kale has 2.3833333333333 g of Omega 6 per 300 calories, which is 14% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate44 g
34%
Boiled and Drained Kale has 44.166666666667 g of Carbohydrate per 300 calories, which is 34% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars10 g
14%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Kale has 10.083333333333 g of Sugars per 300 calories, which is 14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose3.5 g
4.83%
≤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 3.5 g of Fructose per 300 calories, which is 4.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose4.5 g
%
Boiled and Drained Kale has 4.5 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.1 g
%
Boiled and Drained Kale has 2.0833333333333 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber33.3 g
87.7%
Boiled and Drained Kale has 33.333333333333 g of Fiber per 300 calories, which is 87.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein24.5 g
43.8%
Boiled and Drained Kale has 24.5 g of Protein per 300 calories, which is 43.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Kale
Vitamin A1217 μg
135%
RAE, retinol activity equivalents
Boiled and Drained Kale has 1216.6666666667 μg of Vitamin A per 300 calories, which is 135% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.53 mg
43.8%
Thiamine
Boiled and Drained Kale has 0.525 mg of Vitamin B1 per 300 calories, which is 43.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.17 mg
89.7%
Riboflavin
Boiled and Drained Kale has 1.1666666666667 mg of Vitamin B2 per 300 calories, which is 89.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.8 mg
24%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Kale has 3.8083333333333 mg of Vitamin B3 per 300 calories, which is 24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg
28.3%
Pantothenic acid
Boiled and Drained Kale has 1.4166666666667 mg of Vitamin B5 per 300 calories, which is 28.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.53 mg
40.4%
Pyridoxine
Boiled and Drained Kale has 0.525 mg of Vitamin B6 per 300 calories, which is 40.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9542 μg
135%
Folates and Folic Acid
Boiled and Drained Kale has 541.66666666667 μg of Vitamin B9 per 300 calories, which is 135% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C148 mg
165%
Ascorbic acid
Boiled and Drained Kale has 148.33333333333 mg of Vitamin C per 300 calories, which is 165% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13.4 mg
89.4%
Tocopherols and Tocotrienols
Boiled and Drained Kale has 13.416666666667 mg of Vitamin E per 300 calories, which is 89.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3488 μg
2906%
Phytomenadione or phylloquinone
Boiled and Drained Kale has 3487.5 μg of Vitamin K per 300 calories, which is 2906% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Kale
Calcium1250 mg
125%
Boiled and Drained Kale has 1250 mg of Calcium per 300 calories, which is 125% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.56 mg
62%
Boiled and Drained Kale has 0.55833333333333 mg of Copper per 300 calories, which is 62% 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
Iron7 mg
87.5%
Boiled and Drained Kale has 7 mg of Iron per 300 calories, which is 87.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium208 mg
49.6%
Boiled and Drained Kale has 208.33333333333 mg of Magnesium per 300 calories, which is 49.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.5 mg
196%
Boiled and Drained Kale has 4.5166666666667 mg of Manganese per 300 calories, which is 196% 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
Phosphorus350 mg
50%
Boiled and Drained Kale has 350 mg of Phosphorus per 300 calories, which is 50% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1200 mg
35.3%
Boiled and Drained Kale has 1200 mg of Potassium per 300 calories, which is 35.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.5 μg
13.6%
Boiled and Drained Kale has 7.5 μg of Selenium per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium133 mg
8.9%
Boiled and Drained Kale has 133.33333333333 mg of Sodium per 300 calories, which is 8.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.25 mg
20.5%
Boiled and Drained Kale has 2.25 mg of Zinc per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water749 g
20.2%
Boiled and Drained Kale has 748.5 g of Water per 300 calories, which is 20.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Kale:
Minerals in 300 calories of Boiled and Drained Kale:
Macronutrients in 300 calories of Boiled and Drained Kale:



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