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Nutrients in 100 grams of Boiled Kale

Boiled and Drained Kale.

Macros Ratio

Protein Fat Carbs
27%
25%
48%
100 g ▼

Macro Nutrients

Boiled Kale
Energy36 kcal
1.24%
Boiled and Drained Kale has 36 kcal of Energy per 100 grams, which is 1.24% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.2 g
1.25%
Boiled and Drained Kale has 1.21 g of Fat per 100 grams, which is 1.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.18 g
0.55%
Boiled and Drained Kale has 0.175 g of Saturated Fat per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.37 g
23%
Boiled and Drained Kale has 0.371 g of Omega 3 per 100 grams, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.29 g
1.7%
Boiled and Drained Kale has 0.286 g of Omega 6 per 100 grams, which is 1.7% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.3 g
4.08%
Boiled and Drained Kale has 5.3 g of Carbohydrate per 100 grams, which is 4.08% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.2 g
1.67%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Kale has 1.21 g of Sugars per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.42 g
0.58%
≤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 0.42 g of Fructose per 100 grams, which is 0.58% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.54 g
%
Boiled and Drained Kale has 0.54 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.25 g
%
Boiled and Drained Kale has 0.25 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber4 g
10.5%
Boiled and Drained Kale has 4 g of Fiber per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.94 g
5.25%
Boiled and Drained Kale has 2.94 g of Protein per 100 grams, which is 5.25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Boiled Kale
Vitamin A146 μg
16.2%
RAE, retinol activity equivalents
Boiled and Drained Kale has 146 μg of Vitamin A per 100 grams, which is 16.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.063 mg
5.25%
Thiamine
Boiled and Drained Kale has 0.063 mg of Vitamin B1 per 100 grams, which is 5.25% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.14 mg
10.8%
Riboflavin
Boiled and Drained Kale has 0.14 mg of Vitamin B2 per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B30.46 mg
2.86%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Kale has 0.457 mg of Vitamin B3 per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B50.17 mg
3.4%
Pantothenic acid
Boiled and Drained Kale has 0.17 mg of Vitamin B5 per 100 grams, which is 3.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Vitamin B60.063 mg
4.85%
Pyridoxine
Boiled and Drained Kale has 0.063 mg of Vitamin B6 per 100 grams, which is 4.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B965 μg
16.3%
Folates and Folic Acid
Boiled and Drained Kale has 65 μg of Vitamin B9 per 100 grams, which is 16.3% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C18 mg
19.8%
Ascorbic acid
Boiled and Drained Kale has 17.8 mg of Vitamin C per 100 grams, which is 19.8% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E1.6 mg
10.7%
Tocopherols and Tocotrienols
Boiled and Drained Kale has 1.61 mg of Vitamin E per 100 grams, which is 10.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K419 μg
349%
Phytomenadione or phylloquinone
Boiled and Drained Kale has 418.5 μg of Vitamin K per 100 grams, which is 349% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Kale
Calcium150 mg
15%
Boiled and Drained Kale has 150 mg of Calcium per 100 grams, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.067 mg
7.44%
Boiled and Drained Kale has 0.067 mg of Copper per 100 grams, which is 7.44% 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
Iron0.84 mg
10.5%
Boiled and Drained Kale has 0.84 mg of Iron per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium25 mg
5.95%
Boiled and Drained Kale has 25 mg of Magnesium per 100 grams, which is 5.95% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.54 mg
23.6%
Boiled and Drained Kale has 0.542 mg of Manganese per 100 grams, which is 23.6% 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
Phosphorus42 mg
6%
Boiled and Drained Kale has 42 mg of Phosphorus per 100 grams, which is 6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium144 mg
4.24%
Boiled and Drained Kale has 144 mg of Potassium per 100 grams, which is 4.24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.9 μg
1.64%
Boiled and Drained Kale has 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16 mg
1.07%
Boiled and Drained Kale has 16 mg of Sodium per 100 grams, which is 1.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.27 mg
2.45%
Boiled and Drained Kale has 0.27 mg of Zinc per 100 grams, which is 2.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water90 g
2.43%
Boiled and Drained Kale has 89.82 g of Water per 100 grams, which is 2.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Boiled and Drained Kale:
100 grams of Boiled Kale has outstanding amounts of Vitamin K.
It has a good amount of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C and Vitamin E. It also has some Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Boiled and Drained Kale:
100 grams of Boiled Kale is an excellent source of Manganese. It has a good amount of Calcium, Copper and Iron. It also has some Magnesium, Phosphorus, Potassium and Zinc. The product has trace amounts of Selenium and Sodium.
Macronutrients in 100 grams of Boiled and Drained Kale:
100 grams of Boiled Kale is an excellent source of Omega 3. It has a good amount of Fiber. It also has some Carbohydrate and Protein. While 100 grams of product has trace amounts of Fat, Omega 6 and Sugars, it has no Saturated Fat, Fructose, Glucose and Sucrose.



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