Nutrients in 1 pound of Frozen Kale

Frozen Kale, Unprepared.

Macros Ratio

Protein Fat Carbs

31%

12%

57%

1 lb ▼

Macro Nutrients

Frozen Kale

Energy127 kcal

4.38%

Frozen Kale, Unprepared has 127.00576 kcal of Energy per 1 pound, which is 4.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.1 g

2.15%

Frozen Kale, Unprepared has 2.0865232 g of Fat per 1 pound, which is 2.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.84%

Frozen Kale, Unprepared has 0.26761928 g of Saturated Fat per 1 pound, which is 0.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.53 g

33%

Frozen Kale, Unprepared has 0.53070264 g of Omega 3 per 1 pound, which is 33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.41 g

2.4%

Frozen Kale, Unprepared has 0.4082328 g of Omega 6 per 1 pound, which is 2.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Frozen Kale, Unprepared has 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate22 g

17%

Frozen Kale, Unprepared has 22.1352896 g of Carbohydrate per 1 pound, which is 17% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.86 g

5.3%

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

Frozen Kale, Unprepared has 3.855532 g of Sugars per 1 pound, which is 5.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber9.07 g

24%

Frozen Kale, Unprepared has 9.07184 g of Fiber per 1 pound, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.5%

Frozen Kale, Unprepared has 12.0655472 g of Protein per 1 pound, which is 21.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Kale

Vitamin A934 μg

104%

RAE, retinol activity equivalents

Frozen Kale, Unprepared has 934.39952 μg of Vitamin A per 1 pound, which is 104% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21%

Thiamine

Frozen Kale, Unprepared has 0.25401152 mg of Vitamin B1 per 1 pound, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.51 mg

39%

Riboflavin

Frozen Kale, Unprepared has 0.50802304 mg of Vitamin B2 per 1 pound, which is 39% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.17 mg

19.8%

Niacin, nicotinic acid, niacinamide

Frozen Kale, Unprepared has 3.16607216 mg of Vitamin B3 per 1 pound, which is 19.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.24 mg

4.7%

Pantothenic acid

Frozen Kale, Unprepared has 0.23586784 mg of Vitamin B5 per 1 pound, which is 4.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg

31.4%

Pyridoxine

Frozen Kale, Unprepared has 0.4082328 mg of Vitamin B6 per 1 pound, which is 31.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B977 μg

19.3%

Folates and Folic Acid

Frozen Kale, Unprepared has 77.11064 μg of Vitamin B9 per 1 pound, which is 19.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Frozen Kale, Unprepared has 0 μg of Vitamin B12 per 1 pound, 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

Frozen Kale, Unprepared has 178.261656 mg of Vitamin C per 1 pound, which is 198% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Frozen Kale, Unprepared has 0 IU of Vitamin D per 1 pound, 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

17.2%

Tocopherols and Tocotrienols

Frozen Kale, Unprepared has 2.5854744 mg of Vitamin E per 1 pound, which is 17.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1513 μg

1261%

Phytomenadione or phylloquinone

Frozen Kale, Unprepared has 1513.182912 μg of Vitamin K per 1 pound, which is 1261% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Kale

Calcium617 mg

61.7%

Frozen Kale, Unprepared has 616.88512 mg of Calcium per 1 pound, which is 61.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.21 mg

23%

Frozen Kale, Unprepared has 0.20865232 mg of Copper per 1 pound, which is 23% 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

Iron4.2 mg

52.7%

Frozen Kale, Unprepared has 4.2184056 mg of Iron per 1 pound, which is 52.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium81.6 mg

19.4%

Frozen Kale, Unprepared has 81.64656 mg of Magnesium per 1 pound, which is 19.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2 mg

87.4%

Frozen Kale, Unprepared has 2.00941256 mg of Manganese per 1 pound, which is 87.4% 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

Phosphorus132 mg

18.8%

Frozen Kale, Unprepared has 131.54168 mg of Phosphorus per 1 pound, which is 18.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1510 mg

44.4%

Frozen Kale, Unprepared has 1510.46136 mg of Potassium per 1 pound, which is 44.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.1 μg

7.42%

Frozen Kale, Unprepared has 4.082328 μg of Selenium per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium68 mg

4.54%

Frozen Kale, Unprepared has 68.0388 mg of Sodium per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.82 mg

7.42%

Frozen Kale, Unprepared has 0.8164656 mg of Zinc per 1 pound, which is 7.42% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water413 g

11%

Frozen Kale, Unprepared has 413.3130304 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Frozen Kale, Unprepared:

1 pound of Frozen Kale has outstanding amounts of Vitamin A, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B3, Vitamin B9 and Vitamin E.
This vegetable has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Frozen Kale, Unprepared:

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

Macronutrients in 1 pound of Frozen Kale, Unprepared:

1 pound of Frozen Kale is an excellent source of Omega 3, Fiber and Protein.
It has a good amount of Carbohydrate.
It also has some Omega 6 and Sugars.
The product has trace amounts of Fat and Saturated Fat.

Compare Frozen Kale, Unprepared with:

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

Food Info

Nutrients in 1 pound of Frozen Kale

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Frozen Kale, Unprepared with: