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Nutrients in 14 ounces of Boiled Kale

Boiled and Drained Kale.

Macros Ratio

Protein Fat Carbs
27%
25%
48%
14 oz ▼

Macro Nutrients

Boiled Kale
Energy143 kcal
4.93%
Boiled and Drained Kale has 142.88148 kcal of Energy per 14 ounces, which is 4.93% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.8 g
4.95%
Boiled and Drained Kale has 4.8024053 g of Fat per 14 ounces, which is 4.95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.69 g
2.17%
Boiled and Drained Kale has 0.69456275 g of Saturated Fat per 14 ounces, which is 2.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.47 g
92%
Boiled and Drained Kale has 1.47247303 g of Omega 3 per 14 ounces, which is 92% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.14 g
6.68%
Boiled and Drained Kale has 1.13511398 g of Omega 6 per 14 ounces, which is 6.68% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate21 g
16%
Boiled and Drained Kale has 21.035329 g of Carbohydrate per 14 ounces, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.8 g
6.62%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Kale has 4.8024053 g of Sugars per 14 ounces, which is 6.62% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.67 g
2.3%
≤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 1.6669506 g of Fructose per 14 ounces, which is 2.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose2.14 g
%
Boiled and Drained Kale has 2.1432222 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.99 g
%
Boiled and Drained Kale has 0.9922325 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber16 g
41.8%
Boiled and Drained Kale has 15.87572 g of Fiber per 14 ounces, which is 41.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.7 g
21%
Boiled and Drained Kale has 11.6686542 g of Protein per 14 ounces, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Kale
Vitamin A579 μg
64.4%
RAE, retinol activity equivalents
Boiled and Drained Kale has 579.46378 μg of Vitamin A per 14 ounces, which is 64.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg
21%
Thiamine
Boiled and Drained Kale has 0.25004259 mg of Vitamin B1 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.56 mg
42.7%
Riboflavin
Boiled and Drained Kale has 0.5556502 mg of Vitamin B2 per 14 ounces, which is 42.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg
11.3%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Kale has 1.81380101 mg of Vitamin B3 per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.67 mg
13.5%
Pantothenic acid
Boiled and Drained Kale has 0.6747181 mg of Vitamin B5 per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg
19.2%
Pyridoxine
Boiled and Drained Kale has 0.25004259 mg of Vitamin B6 per 14 ounces, which is 19.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9258 μg
64.5%
Folates and Folic Acid
Boiled and Drained Kale has 257.98045 μg of Vitamin B9 per 14 ounces, which is 64.5% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C70.6 mg
78.5%
Ascorbic acid
Boiled and Drained Kale has 70.646954 mg of Vitamin C per 14 ounces, which is 78.5% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.4 mg
42.6%
Tocopherols and Tocotrienols
Boiled and Drained Kale has 6.3899773 mg of Vitamin E per 14 ounces, which is 42.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1661 μg
1384%
Phytomenadione or phylloquinone
Boiled and Drained Kale has 1660.997205 μg of Vitamin K per 14 ounces, which is 1384% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Kale
Calcium595 mg
59.5%
Boiled and Drained Kale has 595.3395 mg of Calcium per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.27 mg
29.5%
Boiled and Drained Kale has 0.26591831 mg of Copper per 14 ounces, which is 29.5% 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
Iron3.33 mg
41.7%
Boiled and Drained Kale has 3.3339012 mg of Iron per 14 ounces, which is 41.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium99 mg
23.6%
Boiled and Drained Kale has 99.22325 mg of Magnesium per 14 ounces, which is 23.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.15 mg
94%
Boiled and Drained Kale has 2.15116006 mg of Manganese per 14 ounces, which is 94% 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
Phosphorus167 mg
24%
Boiled and Drained Kale has 166.69506 mg of Phosphorus per 14 ounces, which is 24% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium572 mg
17%
Boiled and Drained Kale has 571.52592 mg of Potassium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.57 μg
6.5%
Boiled and Drained Kale has 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium63.5 mg
4.23%
Boiled and Drained Kale has 63.50288 mg of Sodium per 14 ounces, which is 4.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.07 mg
9.74%
Boiled and Drained Kale has 1.0716111 mg of Zinc per 14 ounces, which is 9.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water356 g
9.63%
Boiled and Drained Kale has 356.4892926 g of Water per 14 ounces, which is 9.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Boiled and Drained Kale:
Minerals in 14 ounces of Boiled and Drained Kale:
Macronutrients in 14 ounces of Boiled and Drained Kale:



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