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Nutrients in 7 ounces of Frozen Kale

Frozen Kale, Unprepared.

Macros Ratio

Protein Fat Carbs
31%
12%
57%
7 oz ▼

Macro Nutrients

Frozen Kale
Energy55.6 kcal
1.9%
Frozen Kale, Unprepared has 55.56502 kcal of Energy per 7 ounces, which is 1.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.91 g
0.94%
Frozen Kale, Unprepared has 0.9128539 g of Fat per 7 ounces, which is 0.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.37%
Frozen Kale, Unprepared has 0.117083435 g of Saturated Fat per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.23 g
14.5%
Frozen Kale, Unprepared has 0.232182405 g of Omega 3 per 7 ounces, which is 14.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.18 g
1.05%
Frozen Kale, Unprepared has 0.17860185 g of Omega 6 per 7 ounces, which is 1.05% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Frozen Kale, Unprepared has 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate9.7 g
7.45%
Frozen Kale, Unprepared has 9.6841892 g of Carbohydrate per 7 ounces, which is 7.45% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.7 g
2.33%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Frozen Kale, Unprepared has 1.68679525 g of Sugars per 7 ounces, which is 2.33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber3.97 g
10.4%
Frozen Kale, Unprepared has 3.96893 g of Fiber per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.28 g
9.43%
Frozen Kale, Unprepared has 5.2786769 g of Protein per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Kale
Vitamin A409 μg
45.4%
RAE, retinol activity equivalents
Frozen Kale, Unprepared has 408.79979 μg of Vitamin A per 7 ounces, which is 45.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg
9.26%
Thiamine
Frozen Kale, Unprepared has 0.11113004 mg of Vitamin B1 per 7 ounces, which is 9.26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg
17%
Riboflavin
Frozen Kale, Unprepared has 0.22226008 mg of Vitamin B2 per 7 ounces, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg
8.66%
Niacin, nicotinic acid, niacinamide
Frozen Kale, Unprepared has 1.38515657 mg of Vitamin B3 per 7 ounces, which is 8.66% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.1 mg
2.06%
Pantothenic acid
Frozen Kale, Unprepared has 0.10319218 mg of Vitamin B5 per 7 ounces, which is 2.06% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg
13.7%
Pyridoxine
Frozen Kale, Unprepared has 0.17860185 mg of Vitamin B6 per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B933.7 μg
8.43%
Folates and Folic Acid
Frozen Kale, Unprepared has 33.735905 μg of Vitamin B9 per 7 ounces, which is 8.43% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Frozen Kale, Unprepared has 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C78 mg
86.7%
Ascorbic acid
Frozen Kale, Unprepared has 77.9894745 mg of Vitamin C per 7 ounces, which is 86.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Frozen Kale, Unprepared has 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.13 mg
7.54%
Tocopherols and Tocotrienols
Frozen Kale, Unprepared has 1.13114505 mg of Vitamin E per 7 ounces, which is 7.54% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K662 μg
552%
Phytomenadione or phylloquinone
Frozen Kale, Unprepared has 662.017524 μg of Vitamin K per 7 ounces, which is 552% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Kale
Calcium270 mg
27%
Frozen Kale, Unprepared has 269.88724 mg of Calcium per 7 ounces, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.091 mg
10%
Frozen Kale, Unprepared has 0.09128539 mg of Copper per 7 ounces, which is 10% 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
Iron1.85 mg
23%
Frozen Kale, Unprepared has 1.84555245 mg of Iron per 7 ounces, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium35.7 mg
8.5%
Frozen Kale, Unprepared has 35.72037 mg of Magnesium per 7 ounces, which is 8.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.88 mg
38.2%
Frozen Kale, Unprepared has 0.879117995 mg of Manganese per 7 ounces, which is 38.2% 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
Phosphorus57.5 mg
8.22%
Frozen Kale, Unprepared has 57.549485 mg of Phosphorus per 7 ounces, which is 8.22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium661 mg
19.4%
Frozen Kale, Unprepared has 660.826845 mg of Potassium per 7 ounces, which is 19.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.25%
Frozen Kale, Unprepared has 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium29.8 mg
2%
Frozen Kale, Unprepared has 29.766975 mg of Sodium per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.36 mg
3.25%
Frozen Kale, Unprepared has 0.3572037 mg of Zinc per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water181 g
4.9%
Frozen Kale, Unprepared has 180.8244508 g of Water per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Frozen Kale, Unprepared:
Minerals in 7 ounces of Frozen Kale, Unprepared:
Macronutrients in 7 ounces of Frozen Kale, Unprepared:



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