Nutrients in 300 calories of Boiled Kale with Salt

Boiled and Drained Kale with Salt.

Weight per 300 Calories

Boiled Kale with Salt

682g

Boiled and Drained Kale with Salt has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

25%

48%

300 kcal ▼

Macro Nutrients

Boiled Kale with Salt

Energy300 kcal

10.3%

Boiled and Drained Kale with Salt has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.25 g

8.5%

Boiled and Drained Kale with Salt has 8.25 g of Fat per 300 calories, which is 8.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.06 g

3.32%

Boiled and Drained Kale with Salt has 1.0636363636364 g of Saturated Fat per 300 calories, which is 3.32% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.26 g

141%

Boiled and Drained Kale with Salt has 2.2568181818182 g of Omega 3 per 300 calories, which is 141% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.74 g

10.2%

Boiled and Drained Kale with Salt has 1.7386363636364 g of Omega 6 per 300 calories, which is 10.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Kale with Salt has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate36 g

27.8%

Boiled and Drained Kale with Salt has 36.136363636364 g of Carbohydrate per 300 calories, which is 27.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.25 g

11.4%

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

Boiled and Drained Kale with Salt has 8.25 g of Sugars per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.86 g

3.95%

≤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 with Salt has 2.8636363636364 g of Fructose per 300 calories, which is 3.95% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.7 g

Boiled and Drained Kale with Salt has 3.6818181818182 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.7 g

Boiled and Drained Kale with Salt has 1.7045454545455 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber15.7 g

41.3%

Boiled and Drained Kale with Salt has 15.681818181818 g of Fiber per 300 calories, which is 41.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20 g

35.8%

Boiled and Drained Kale with Salt has 20.045454545455 g of Protein per 300 calories, which is 35.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Kale with Salt

Vitamin A995 μg

111%

RAE, retinol activity equivalents

Boiled and Drained Kale with Salt has 995.45454545455 μg of Vitamin A per 300 calories, which is 111% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.43 mg

35.8%

Thiamine

Boiled and Drained Kale with Salt has 0.42954545454545 mg of Vitamin B1 per 300 calories, which is 35.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.95 mg

73.4%

Riboflavin

Boiled and Drained Kale with Salt has 0.95454545454545 mg of Vitamin B2 per 300 calories, which is 73.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.1 mg

19.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Kale with Salt has 3.1159090909091 mg of Vitamin B3 per 300 calories, which is 19.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.16 mg

23%

Pantothenic acid

Boiled and Drained Kale with Salt has 1.1590909090909 mg of Vitamin B5 per 300 calories, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

33%

Pyridoxine

Boiled and Drained Kale with Salt has 0.42954545454545 mg of Vitamin B6 per 300 calories, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9443 μg

111%

Folates and Folic Acid

Boiled and Drained Kale with Salt has 443.18181818182 μg of Vitamin B9 per 300 calories, which is 111% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Kale with Salt has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C121 mg

135%

Ascorbic acid

Boiled and Drained Kale with Salt has 121.36363636364 mg of Vitamin C per 300 calories, which is 135% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Kale with Salt has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11 mg

73%

Tocopherols and Tocotrienols

Boiled and Drained Kale with Salt has 10.977272727273 mg of Vitamin E per 300 calories, which is 73% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2853 μg

2378%

Phytomenadione or phylloquinone

Boiled and Drained Kale with Salt has 2853.4090909091 μg of Vitamin K per 300 calories, which is 2378% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Kale with Salt

Calcium1023 mg

102%

Boiled and Drained Kale with Salt has 1022.7272727273 mg of Calcium per 300 calories, which is 102% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

50.8%

Boiled and Drained Kale with Salt has 0.45681818181818 mg of Copper per 300 calories, which is 50.8% 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

Iron5.73 mg

71.6%

Boiled and Drained Kale with Salt has 5.7272727272727 mg of Iron per 300 calories, which is 71.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium170 mg

40.6%

Boiled and Drained Kale with Salt has 170.45454545455 mg of Magnesium per 300 calories, which is 40.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.7 mg

161%

Boiled and Drained Kale with Salt has 3.6954545454545 mg of Manganese per 300 calories, which is 161% 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

Phosphorus286 mg

41%

Boiled and Drained Kale with Salt has 286.36363636364 mg of Phosphorus per 300 calories, which is 41% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium982 mg

29%

Boiled and Drained Kale with Salt has 981.81818181818 mg of Potassium per 300 calories, which is 29% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.8 μg

12.4%

Boiled and Drained Kale with Salt has 6.8181818181818 μg of Selenium per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1718 mg

115%

Boiled and Drained Kale with Salt has 1718.1818181818 mg of Sodium per 300 calories, which is 115% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.84 mg

16.7%

Boiled and Drained Kale with Salt has 1.8409090909091 mg of Zinc per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water612 g

16.6%

Boiled and Drained Kale with Salt has 612.40909090909 g of Water per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Kale with Salt:

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

Minerals in 300 calories of Boiled and Drained Kale with Salt:

300 calories of Boiled Kale with Salt has outstanding amounts of Calcium, Manganese and Sodium.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Potassium.
It also has a good amount of Selenium and Zinc.

Macronutrients in 300 calories of Boiled and Drained Kale with Salt:

300 calories of Boiled Kale with Salt 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.
It has no Glucose and Sucrose.

Compare Boiled and Drained Kale with Salt with:

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

Food Info

Nutrients in 300 calories of Boiled Kale with Salt

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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