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Nutrients in 1 kilogram of Cooked Frozen Kale

Boiled and Drained Frozen Kale.

Macros Ratio

Protein Fat Carbs
27%
25%
48%
1 kg ▼

Macro Nutrients

Cooked Frozen Kale
Energy360 kcal
12.4%
Boiled and Drained Frozen Kale has 360 kcal of Energy per 1 kilogram, which is 12.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat12 g
12.5%
Boiled and Drained Frozen Kale has 12.1 g of Fat per 1 kilogram, which is 12.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.58 g
4.94%
Boiled and Drained Frozen Kale has 1.58 g of Saturated Fat per 1 kilogram, which is 4.94% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33.36 g
210%
Boiled and Drained Frozen Kale has 3.36 g of Omega 3 per 1 kilogram, which is 210% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.58 g
15%
Boiled and Drained Frozen Kale has 2.58 g of Omega 6 per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Frozen Kale has 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate53 g
40.8%
Boiled and Drained Frozen Kale has 53 g of Carbohydrate per 1 kilogram, which is 40.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars12 g
16.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Frozen Kale has 12.1 g of Sugars per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose4.2 g
5.8%
≤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 Frozen Kale has 4.2 g of Fructose per 1 kilogram, which is 5.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose5.4 g
%
Boiled and Drained Frozen Kale has 5.4 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.5 g
%
Boiled and Drained Frozen Kale has 2.5 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber23 g
60.5%
Boiled and Drained Frozen Kale has 23 g of Fiber per 1 kilogram, which is 60.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein29.4 g
52.5%
Boiled and Drained Frozen Kale has 29.4 g of Protein per 1 kilogram, which is 52.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Kale
Vitamin A1460 μg
162%
RAE, retinol activity equivalents
Boiled and Drained Frozen Kale has 1460 μg of Vitamin A per 1 kilogram, which is 162% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.63 mg
52.5%
Thiamine
Boiled and Drained Frozen Kale has 0.63 mg of Vitamin B1 per 1 kilogram, which is 52.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.4 mg
108%
Riboflavin
Boiled and Drained Frozen Kale has 1.4 mg of Vitamin B2 per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.57 mg
28.6%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Frozen Kale has 4.57 mg of Vitamin B3 per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg
34%
Pantothenic acid
Boiled and Drained Frozen Kale has 1.7 mg of Vitamin B5 per 1 kilogram, which is 34% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg
48.5%
Pyridoxine
Boiled and Drained Frozen Kale has 0.63 mg of Vitamin B6 per 1 kilogram, which is 48.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9650 μg
163%
Folates and Folic Acid
Boiled and Drained Frozen Kale has 650 μg of Vitamin B9 per 1 kilogram, which is 163% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Frozen Kale has 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C178 mg
198%
Ascorbic acid
Boiled and Drained Frozen Kale has 178 mg of Vitamin C per 1 kilogram, which is 198% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Frozen Kale has 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E16 mg
107%
Tocopherols and Tocotrienols
Boiled and Drained Frozen Kale has 16.1 mg of Vitamin E per 1 kilogram, which is 107% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K4185 μg
3488%
Phytomenadione or phylloquinone
Boiled and Drained Frozen Kale has 4185 μg of Vitamin K per 1 kilogram, which is 3488% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Kale
Calcium1500 mg
150%
Boiled and Drained Frozen Kale has 1500 mg of Calcium per 1 kilogram, which is 150% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.67 mg
74.4%
Boiled and Drained Frozen Kale has 0.67 mg of Copper per 1 kilogram, which is 74.4% 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
Iron8.4 mg
105%
Boiled and Drained Frozen Kale has 8.4 mg of Iron per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium250 mg
59.5%
Boiled and Drained Frozen Kale has 250 mg of Magnesium per 1 kilogram, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese5.4 mg
236%
Boiled and Drained Frozen Kale has 5.42 mg of Manganese per 1 kilogram, which is 236% 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
Phosphorus420 mg
60%
Boiled and Drained Frozen Kale has 420 mg of Phosphorus per 1 kilogram, which is 60% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1440 mg
42.4%
Boiled and Drained Frozen Kale has 1440 mg of Potassium per 1 kilogram, which is 42.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium10 μg
18%
Boiled and Drained Frozen Kale has 10 μg of Selenium per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium160 mg
10.7%
Boiled and Drained Frozen Kale has 160 mg of Sodium per 1 kilogram, which is 10.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.7 mg
24.5%
Boiled and Drained Frozen Kale has 2.7 mg of Zinc per 1 kilogram, which is 24.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water898 g
24.3%
Boiled and Drained Frozen Kale has 898.2 g of Water per 1 kilogram, which is 24.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Boiled and Drained Frozen Kale:
Minerals in 1 kilogram of Boiled and Drained Frozen Kale:
Macronutrients in 1 kilogram of Boiled and Drained Frozen Kale:



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