Nutrients in 14 ounces of Kale

Raw Kale (Brassica oleracea (Acephala Group)).

Macros Ratio

Protein Fat Carbs

27%

31%

42%

14 oz ▼

Macro Nutrients

Kale

Energy139 kcal

4.8%

Raw Kale has 138.91255 kcal of Energy per 14 ounces, which is 4.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.9 g

6.1%

Raw Kale has 5.9137057 g of Fat per 14 ounces, which is 6.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.71 g

2.2%

Raw Kale has 0.70646954 g of Saturated Fat per 14 ounces, which is 2.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.5 g

94%

Raw Kale has 1.50025554 g of Omega 3 per 14 ounces, which is 94% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.15 g

6.8%

Raw Kale has 1.15495863 g of Omega 6 per 14 ounces, which is 6.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate17.5 g

13.5%

Raw Kale has 17.5426706 g of Carbohydrate per 14 ounces, which is 13.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.93 g

5.4%

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

Raw Kale has 3.9292407 g of Sugars per 14 ounces, which is 5.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.63 g

2.24%

≤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]

Raw Kale has 1.6272613 g of Fructose per 14 ounces, which is 2.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.6 g

Raw Kale has 1.587572 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.71 g

Raw Kale has 0.7144074 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber16.3 g

43%

Raw Kale has 16.272613 g of Fiber per 14 ounces, which is 43% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.6 g

20.7%

Raw Kale has 11.5892756 g of Protein per 14 ounces, which is 20.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kale

Vitamin A957 μg

106%

RAE, retinol activity equivalents

Raw Kale has 956.51213 μg of Vitamin A per 14 ounces, which is 106% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.45 mg

37.4%

Thiamine

Raw Kale has 0.44848909 mg of Vitamin B1 per 14 ounces, which is 37.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.38 mg

106%

Riboflavin

Raw Kale has 1.37721871 mg of Vitamin B2 per 14 ounces, which is 106% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.7 mg

29.3%

Niacin, nicotinic acid, niacinamide

Raw Kale has 4.6833374 mg of Vitamin B3 per 14 ounces, which is 29.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.47 mg

29.4%

Pantothenic acid

Raw Kale has 1.4685041 mg of Vitamin B5 per 14 ounces, which is 29.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.58 mg

45%

Pyridoxine

Raw Kale has 0.58343271 mg of Vitamin B6 per 14 ounces, which is 45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9246 μg

61.5%

Folates and Folic Acid

Raw Kale has 246.07366 μg of Vitamin B9 per 14 ounces, which is 61.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C371 mg

412%

Ascorbic acid

Raw Kale has 370.698062 mg of Vitamin C per 14 ounces, which is 412% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E2.6 mg

17.5%

Tocopherols and Tocotrienols

Raw Kale has 2.6194938 mg of Vitamin E per 14 ounces, which is 17.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1546 μg

1289%

Phytomenadione or phylloquinone

Raw Kale has 1546.295128 μg of Vitamin K per 14 ounces, which is 1289% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kale

Calcium1008 mg

101%

Raw Kale has 1008.10822 mg of Calcium per 14 ounces, which is 101% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23.4%

Raw Kale has 0.21035329 mg of Copper per 14 ounces, which is 23.4% 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

Iron6.35 mg

79.4%

Raw Kale has 6.350288 mg of Iron per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium131 mg

31%

Raw Kale has 130.97469 mg of Magnesium per 14 ounces, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.65 mg

159%

Raw Kale has 3.6514156 mg of Manganese per 14 ounces, which is 159% 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

Phosphorus218 mg

31%

Raw Kale has 218.29115 mg of Phosphorus per 14 ounces, which is 31% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1381 mg

40.6%

Raw Kale has 1381.18764 mg of Potassium per 14 ounces, which is 40.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw 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

Sodium210 mg

14%

Raw Kale has 210.35329 mg of Sodium per 14 ounces, which is 14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.55 mg

14%

Raw Kale has 1.5478827 mg of Zinc per 14 ounces, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water356 g

9.6%

Raw Kale has 355.7351959 g of Water per 14 ounces, which is 9.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Kale:

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

Minerals in 14 ounces of Raw Kale:

14 ounces of Kale has outstanding amounts of Calcium and Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Potassium.
It also has a good amount of Sodium and Zinc.
This vegetable has some Selenium.

Macronutrients in 14 ounces of Raw Kale:

14 ounces of Kale has outstanding amounts of Omega 3.
It is an excellent source of Fiber and Protein.
It also has a good amount of Carbohydrate.
This vegetable has some Fat, Omega 6 and Sugars.
While 14 ounces of product has trace amounts of Saturated Fat and Fructose, it has no Glucose and Sucrose.

Compare Raw Kale with:

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

Food Info

Nutrients in 14 ounces of Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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