Nutrients in 300 calories of Frozen Kale

Frozen Kale, Unprepared.

Weight per 300 Calories

Frozen Kale

1071g

Frozen Kale, Unprepared has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

31%

12%

57%

300 kcal ▼

Macro Nutrients

Frozen Kale

Energy300 kcal

10.3%

Frozen Kale, Unprepared 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

Fat4.93 g

5.1%

Frozen Kale, Unprepared has 4.9285714285714 g of Fat per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.63 g

1.98%

Frozen Kale, Unprepared has 0.63214285714286 g of Saturated Fat per 300 calories, which is 1.98% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.25 g

78.3%

Frozen Kale, Unprepared has 1.2535714285714 g of Omega 3 per 300 calories, which is 78.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.96 g

5.67%

Frozen Kale, Unprepared has 0.96428571428571 g of Omega 6 per 300 calories, which is 5.67% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Kale, Unprepared 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

Carbohydrate52.3 g

40.2%

Frozen Kale, Unprepared has 52.285714285714 g of Carbohydrate per 300 calories, which is 40.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars9.1 g

12.6%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Frozen Kale, Unprepared has 9.1071428571429 g of Sugars per 300 calories, which is 12.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber21.4 g

56.4%

Frozen Kale, Unprepared has 21.428571428571 g of Fiber per 300 calories, which is 56.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein28.5 g

51%

Frozen Kale, Unprepared has 28.5 g of Protein per 300 calories, which is 51% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Frozen Kale

Vitamin A2207 μg

245%

RAE, retinol activity equivalents

Frozen Kale, Unprepared has 2207.1428571429 μg of Vitamin A per 300 calories, which is 245% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.6 mg

50%

Thiamine

Frozen Kale, Unprepared has 0.6 mg of Vitamin B1 per 300 calories, which is 50% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.2 mg

92%

Riboflavin

Frozen Kale, Unprepared has 1.2 mg of Vitamin B2 per 300 calories, which is 92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B37.48 mg

46.7%

Niacin, nicotinic acid, niacinamide

Frozen Kale, Unprepared has 7.4785714285714 mg of Vitamin B3 per 300 calories, which is 46.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.56 mg

11%

Pantothenic acid

Frozen Kale, Unprepared has 0.55714285714286 mg of Vitamin B5 per 300 calories, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.96 mg

74%

Pyridoxine

Frozen Kale, Unprepared has 0.96428571428571 mg of Vitamin B6 per 300 calories, which is 74% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9182 μg

45.5%

Folates and Folic Acid

Frozen Kale, Unprepared has 182.14285714286 μg of Vitamin B9 per 300 calories, which is 45.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Kale, Unprepared 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
Buy Vegan Vitamin B12

Vitamin C421 mg

468%

Ascorbic acid

Frozen Kale, Unprepared has 421.07142857143 mg of Vitamin C per 300 calories, which is 468% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Kale, Unprepared 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
Buy Vegan Vitamin D

Vitamin E6.1 mg

40.7%

Tocopherols and Tocotrienols

Frozen Kale, Unprepared has 6.1071428571429 mg of Vitamin E per 300 calories, which is 40.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3574 μg

2979%

Phytomenadione or phylloquinone

Frozen Kale, Unprepared has 3574.2857142857 μg of Vitamin K per 300 calories, which is 2979% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Kale

Calcium1457 mg

146%

Frozen Kale, Unprepared has 1457.1428571429 mg of Calcium per 300 calories, which is 146% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

54.8%

Frozen Kale, Unprepared has 0.49285714285714 mg of Copper per 300 calories, which is 54.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron9.96 mg

125%

Frozen Kale, Unprepared has 9.9642857142857 mg of Iron per 300 calories, which is 125% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium193 mg

46%

Frozen Kale, Unprepared has 192.85714285714 mg of Magnesium per 300 calories, which is 46% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.75 mg

206%

Frozen Kale, Unprepared has 4.7464285714286 mg of Manganese per 300 calories, which is 206% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus311 mg

44.4%

Frozen Kale, Unprepared has 310.71428571429 mg of Phosphorus per 300 calories, which is 44.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3568 mg

105%

Frozen Kale, Unprepared has 3567.8571428571 mg of Potassium per 300 calories, which is 105% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.64 μg

17.5%

Frozen Kale, Unprepared has 9.6428571428571 μg of Selenium per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium161 mg

10.7%

Frozen Kale, Unprepared has 160.71428571429 mg of Sodium per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.93 mg

17.5%

Frozen Kale, Unprepared has 1.9285714285714 mg of Zinc per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water976 g

26.4%

Frozen Kale, Unprepared has 976.28571428571 g of Water per 300 calories, which is 26.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Frozen Kale, Unprepared:

300 calories of Frozen Kale has outstanding amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Frozen Kale, Unprepared:

300 calories of Frozen Kale has outstanding amounts of Calcium, Iron, Manganese and Potassium.
It is an excellent source of Copper, Magnesium and Phosphorus.
It also has a good amount of Selenium, Sodium and Zinc.

Macronutrients in 300 calories of Frozen Kale, Unprepared:

300 calories of Frozen Kale is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has a good amount of Sugars.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Frozen Kale, Unprepared with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Frozen Kale

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Frozen Kale, Unprepared with: