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
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
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
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
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
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
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
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
≤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
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
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 Buy premium vegan protein powder
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 Buy Preformed Vegan Vitamin A
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 Buy Vegan Vitamin B1
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 Buy Vegan Vitamin B2
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 Buy Nutritional Yeast naturally rich in vitamin B3
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 Buy Nutritional Yeast naturally rich in vitamin B5
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
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
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 Buy Vegan Vitamin B12
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
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 Buy Vegan Vitamin D
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
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
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
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
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
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
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
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
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
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
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
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
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:
1 kilogram of Cooked Frozen Kale has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6.
It has no Vitamin B12 and Vitamin D.
Minerals in 1 kilogram of Boiled and Drained Frozen Kale:
1 kilogram of Cooked Frozen Kale has outstanding amounts of Calcium, Iron and Manganese.
It is an excellent source of Copper, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium and Sodium.
Macronutrients in 1 kilogram of Boiled and Drained Frozen Kale:
1 kilogram of Cooked Frozen Kale has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Fiber and Protein.
It also has a good amount of Fat, Omega 6 and Sugars.
This vegetable has some Saturated Fat and Fructose.