Nutrients in 500 calories of Frozen Kale

Frozen Kale, Unprepared.

Weight per 500 Calories

Frozen Kale

1786g

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

Macros Ratio

Protein Fat Carbs

31%

12%

57%

500 kcal ▼

Macro Nutrients

Frozen Kale

Energy500 kcal

17.2%

Frozen Kale, Unprepared has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.2 g

8.47%

Frozen Kale, Unprepared has 8.2142857142857 g of Fat per 500 calories, which is 8.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.05 g

3.3%

Frozen Kale, Unprepared has 1.0535714285714 g of Saturated Fat per 500 calories, which is 3.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.1 g

131%

Frozen Kale, Unprepared has 2.0892857142857 g of Omega 3 per 500 calories, which is 131% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.6 g

9.45%

Frozen Kale, Unprepared has 1.6071428571429 g of Omega 6 per 500 calories, which is 9.45% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate87 g

67%

Frozen Kale, Unprepared has 87.142857142857 g of Carbohydrate per 500 calories, which is 67% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15 g

21%

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

Frozen Kale, Unprepared has 15.178571428571 g of Sugars per 500 calories, which is 21% 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

Fiber35.7 g

94%

Frozen Kale, Unprepared has 35.714285714286 g of Fiber per 500 calories, which is 94% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein47.5 g

85%

Frozen Kale, Unprepared has 47.5 g of Protein per 500 calories, which is 85% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Kale

Vitamin A3679 μg

409%

RAE, retinol activity equivalents

Frozen Kale, Unprepared has 3678.5714285714 μg of Vitamin A per 500 calories, which is 409% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11 mg

83.3%

Thiamine

Frozen Kale, Unprepared has 1 mg of Vitamin B1 per 500 calories, which is 83.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22 mg

154%

Riboflavin

Frozen Kale, Unprepared has 2 mg of Vitamin B2 per 500 calories, which is 154% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312.5 mg

78%

Niacin, nicotinic acid, niacinamide

Frozen Kale, Unprepared has 12.464285714286 mg of Vitamin B3 per 500 calories, which is 78% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.93 mg

18.6%

Pantothenic acid

Frozen Kale, Unprepared has 0.92857142857143 mg of Vitamin B5 per 500 calories, which is 18.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.6 mg

124%

Pyridoxine

Frozen Kale, Unprepared has 1.6071428571429 mg of Vitamin B6 per 500 calories, which is 124% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9304 μg

76%

Folates and Folic Acid

Frozen Kale, Unprepared has 303.57142857143 μg of Vitamin B9 per 500 calories, which is 76% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C702 mg

780%

Ascorbic acid

Frozen Kale, Unprepared has 701.78571428571 mg of Vitamin C per 500 calories, which is 780% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E10 mg

68%

Tocopherols and Tocotrienols

Frozen Kale, Unprepared has 10.178571428571 mg of Vitamin E per 500 calories, which is 68% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5957 μg

4964%

Phytomenadione or phylloquinone

Frozen Kale, Unprepared has 5957.1428571429 μg of Vitamin K per 500 calories, which is 4964% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Kale

Calcium2429 mg

243%

Frozen Kale, Unprepared has 2428.5714285714 mg of Calcium per 500 calories, which is 243% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.82 mg

91%

Frozen Kale, Unprepared has 0.82142857142857 mg of Copper per 500 calories, which is 91% 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

Iron16.6 mg

208%

Frozen Kale, Unprepared has 16.607142857143 mg of Iron per 500 calories, which is 208% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium321 mg

76.5%

Frozen Kale, Unprepared has 321.42857142857 mg of Magnesium per 500 calories, which is 76.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.9 mg

344%

Frozen Kale, Unprepared has 7.9107142857143 mg of Manganese per 500 calories, which is 344% 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

Phosphorus518 mg

74%

Frozen Kale, Unprepared has 517.85714285714 mg of Phosphorus per 500 calories, which is 74% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5946 mg

175%

Frozen Kale, Unprepared has 5946.4285714286 mg of Potassium per 500 calories, which is 175% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium16 μg

29.2%

Frozen Kale, Unprepared has 16.071428571429 μg of Selenium per 500 calories, which is 29.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium268 mg

18%

Frozen Kale, Unprepared has 267.85714285714 mg of Sodium per 500 calories, which is 18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.2 mg

29.2%

Frozen Kale, Unprepared has 3.2142857142857 mg of Zinc per 500 calories, which is 29.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1627 g

44%

Frozen Kale, Unprepared has 1627.1428571429 g of Water per 500 calories, which is 44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Frozen Kale, Unprepared:

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

Minerals in 500 calories of Frozen Kale, Unprepared:

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

Macronutrients in 500 calories of Frozen Kale, Unprepared:

500 calories of Frozen Kale has outstanding amounts of Omega 3, Fiber and Protein.
It is an excellent source of Carbohydrate and Sugars.
It also has a good amount of Fat and Omega 6.
This vegetable has some Saturated Fat.

Compare Frozen Kale, Unprepared with:

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

Food Info

Nutrients in 500 calories of Frozen Kale

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Frozen Kale, Unprepared with: