Nutrients in 500 calories of Boiled Kale with Salt

Boiled and Drained Kale with Salt.

Weight per 500 Calories

Boiled Kale with Salt

1136g

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

Macros Ratio

Protein Fat Carbs

27%

25%

48%

500 kcal ▼

Macro Nutrients

Boiled Kale with Salt

Energy500 kcal

17.2%

Boiled and Drained Kale with Salt has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat13.8 g

14%

Boiled and Drained Kale with Salt has 13.75 g of Fat per 500 calories, which is 14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.77 g

5.54%

Boiled and Drained Kale with Salt has 1.7727272727273 g of Saturated Fat per 500 calories, which is 5.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.76 g

235%

Boiled and Drained Kale with Salt has 3.7613636363636 g of Omega 3 per 500 calories, which is 235% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.9 g

17%

Boiled and Drained Kale with Salt has 2.8977272727273 g of Omega 6 per 500 calories, which is 17% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate60.2 g

46.3%

Boiled and Drained Kale with Salt has 60.227272727273 g of Carbohydrate per 500 calories, which is 46.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.8 g

19%

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

Boiled and Drained Kale with Salt has 13.75 g of Sugars per 500 calories, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose4.77 g

6.6%

≤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 4.7727272727273 g of Fructose per 500 calories, which is 6.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose6.14 g

Boiled and Drained Kale with Salt has 6.1363636363636 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.84 g

Boiled and Drained Kale with Salt has 2.8409090909091 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber26 g

68.8%

Boiled and Drained Kale with Salt has 26.136363636364 g of Fiber per 500 calories, which is 68.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33.4 g

59.7%

Boiled and Drained Kale with Salt has 33.409090909091 g of Protein per 500 calories, which is 59.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Kale with Salt

Vitamin A1659 μg

184%

RAE, retinol activity equivalents

Boiled and Drained Kale with Salt has 1659.0909090909 μg of Vitamin A per 500 calories, which is 184% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.72 mg

59.7%

Thiamine

Boiled and Drained Kale with Salt has 0.71590909090909 mg of Vitamin B1 per 500 calories, which is 59.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.6 mg

122%

Riboflavin

Boiled and Drained Kale with Salt has 1.5909090909091 mg of Vitamin B2 per 500 calories, which is 122% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.2 mg

32.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Kale with Salt has 5.1931818181818 mg of Vitamin B3 per 500 calories, which is 32.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.93 mg

38.6%

Pantothenic acid

Boiled and Drained Kale with Salt has 1.9318181818182 mg of Vitamin B5 per 500 calories, which is 38.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.72 mg

55%

Pyridoxine

Boiled and Drained Kale with Salt has 0.71590909090909 mg of Vitamin B6 per 500 calories, which is 55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9739 μg

185%

Folates and Folic Acid

Boiled and Drained Kale with Salt has 738.63636363636 μg of Vitamin B9 per 500 calories, which is 185% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C202 mg

225%

Ascorbic acid

Boiled and Drained Kale with Salt has 202.27272727273 mg of Vitamin C per 500 calories, which is 225% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E18.3 mg

122%

Tocopherols and Tocotrienols

Boiled and Drained Kale with Salt has 18.295454545455 mg of Vitamin E per 500 calories, which is 122% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4756 μg

3963%

Phytomenadione or phylloquinone

Boiled and Drained Kale with Salt has 4755.6818181818 μg of Vitamin K per 500 calories, which is 3963% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Kale with Salt

Calcium1705 mg

170%

Boiled and Drained Kale with Salt has 1704.5454545455 mg of Calcium per 500 calories, which is 170% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.76 mg

84.6%

Boiled and Drained Kale with Salt has 0.76136363636364 mg of Copper per 500 calories, which is 84.6% 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

Iron9.55 mg

119%

Boiled and Drained Kale with Salt has 9.5454545454545 mg of Iron per 500 calories, which is 119% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium284 mg

67.6%

Boiled and Drained Kale with Salt has 284.09090909091 mg of Magnesium per 500 calories, which is 67.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.16 mg

268%

Boiled and Drained Kale with Salt has 6.1590909090909 mg of Manganese per 500 calories, which is 268% 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

Phosphorus477 mg

68%

Boiled and Drained Kale with Salt has 477.27272727273 mg of Phosphorus per 500 calories, which is 68% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1636 mg

48%

Boiled and Drained Kale with Salt has 1636.3636363636 mg of Potassium per 500 calories, which is 48% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.4 μg

20.7%

Boiled and Drained Kale with Salt has 11.363636363636 μg of Selenium per 500 calories, which is 20.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2864 mg

191%

Boiled and Drained Kale with Salt has 2863.6363636364 mg of Sodium per 500 calories, which is 191% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.07 mg

28%

Boiled and Drained Kale with Salt has 3.0681818181818 mg of Zinc per 500 calories, which is 28% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1021 g

27.6%

Boiled and Drained Kale with Salt has 1020.6818181818 g of Water per 500 calories, which is 27.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Boiled and Drained Kale with Salt:

500 calories of Boiled Kale with Salt 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 500 calories of Boiled and Drained Kale with Salt:

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

Macronutrients in 500 calories of Boiled and Drained Kale with Salt:

500 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 500 calories of Boiled Kale with Salt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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