Boiled and Drained Kale has 51.0291 kcal of Energy per 5 ounces, which is 1.76% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Boiled and Drained Kale has 0.248058125 g of Saturated Fat per 5 ounces, which is 0.78% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Boiled and Drained Kale has 0.525883225 g of Omega 3 per 5 ounces, which is 33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Boiled and Drained Kale has 0.40539785 g of Omega 6 per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Boiled and Drained Kale has 7.5126175 g of Carbohydrate per 5 ounces, which is 5.78% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Kale has 1.71514475 g of Sugars per 5 ounces, which is 2.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
≤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 0.5953395 g of Fructose per 5 ounces, which is 0.82% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Boiled and Drained Kale has 4.1673765 g of Protein per 5 ounces, which is 7.44% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Boiled and Drained Kale has 206.95135 μg of Vitamin A per 5 ounces, which is 23% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Boiled and Drained Kale has 0.089300925 mg of Vitamin B1 per 5 ounces, which is 7.44% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Boiled and Drained Kale has 0.1984465 mg of Vitamin B2 per 5 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Boiled and Drained Kale has 0.647786075 mg of Vitamin B3 per 5 ounces, which is 4.05% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Boiled and Drained Kale has 0.24097075 mg of Vitamin B5 per 5 ounces, which is 4.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Boiled and Drained Kale has 0.089300925 mg of Vitamin B6 per 5 ounces, which is 6.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Boiled and Drained Kale has 92.135875 μg of Vitamin B9 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Boiled and Drained Kale has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Boiled and Drained Kale has 25.231055 mg of Vitamin C per 5 ounces, which is 28% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Boiled and Drained Kale has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Boiled and Drained Kale has 2.28213475 mg of Vitamin E per 5 ounces, which is 15.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Boiled and Drained Kale has 593.2132875 μg of Vitamin K per 5 ounces, which is 494% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Boiled and Drained Kale has 212.62125 mg of Calcium per 5 ounces, which is 21.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Boiled and Drained Kale has 0.094970825 mg of Copper per 5 ounces, which is 10.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Boiled and Drained Kale has 35.436875 mg of Magnesium per 5 ounces, which is 8.44% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Boiled and Drained Kale has 0.76827145 mg of Manganese per 5 ounces, which is 33.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Boiled and Drained Kale has 59.53395 mg of Phosphorus per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Boiled and Drained Kale has 204.1164 mg of Potassium per 5 ounces, which is 6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Boiled and Drained Kale has 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Boiled and Drained Kale has 22.6796 mg of Sodium per 5 ounces, which is 1.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Boiled and Drained Kale has 0.38271825 mg of Zinc per 5 ounces, which is 3.48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Boiled and Drained Kale has 127.3176045 g of Water per 5 ounces, which is 3.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Boiled and Drained Kale:
5 ounces of Boiled Kale has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin B1, Vitamin B2 and Vitamin E.
This vegetable has some Vitamin B3, Vitamin B5 and Vitamin B6.
It has no Vitamin B12 and Vitamin D.
Minerals in 5 ounces of Boiled and Drained Kale:
5 ounces of Boiled Kale is an excellent source of Calcium and Manganese.
It has a good amount of Copper, Iron, Magnesium and Phosphorus.
It also has some Potassium and Zinc.
The product has trace amounts of Selenium and Sodium.
Macronutrients in 5 ounces of Boiled and Drained Kale:
5 ounces of Boiled Kale is an excellent source of Omega 3.
It has a good amount of Fiber and Protein.
It also has some Carbohydrate.
While 5 ounces of product has trace amounts of Fat, Saturated Fat, Omega 6, Sugars and Fructose, it has no Glucose and Sucrose.