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Nutrients in 500 calories of Boiled Kale

Boiled and Drained Kale.

Weight per 500 Calories

Boiled Kale
1389g

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

Macros Ratio

Protein Fat Carbs
27%
25%
48%
500 kcal ▼

Macro Nutrients

Boiled Kale
Energy500 kcal
17.2%
Boiled and Drained Kale 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
Fat17 g
17.3%
Boiled and Drained Kale has 16.805555555556 g of Fat per 500 calories, which is 17.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.43 g
7.6%
Boiled and Drained Kale has 2.4305555555556 g of Saturated Fat per 500 calories, which is 7.6% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 35.15 g
322%
Boiled and Drained Kale has 5.1527777777778 g of Omega 3 per 500 calories, which is 322% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 63.97 g
23.4%
Boiled and Drained Kale has 3.9722222222222 g of Omega 6 per 500 calories, which is 23.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Kale 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
Carbohydrate73.6 g
56.6%
Boiled and Drained Kale has 73.611111111111 g of Carbohydrate per 500 calories, which is 56.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars17 g
23%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Kale has 16.805555555556 g of Sugars per 500 calories, which is 23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose5.83 g
8.05%
≤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 has 5.8333333333333 g of Fructose per 500 calories, which is 8.05% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose7.5 g
%
Boiled and Drained Kale has 7.5 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose3.47 g
%
Boiled and Drained Kale has 3.4722222222222 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber55.6 g
146%
Boiled and Drained Kale has 55.555555555556 g of Fiber per 500 calories, which is 146% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein41 g
73%
Boiled and Drained Kale has 40.833333333333 g of Protein per 500 calories, which is 73% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Kale
Vitamin A2028 μg
225%
RAE, retinol activity equivalents
Boiled and Drained Kale has 2027.7777777778 μg of Vitamin A per 500 calories, which is 225% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.88 mg
73%
Thiamine
Boiled and Drained Kale has 0.875 mg of Vitamin B1 per 500 calories, which is 73% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.94 mg
150%
Riboflavin
Boiled and Drained Kale has 1.9444444444444 mg of Vitamin B2 per 500 calories, which is 150% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.35 mg
39.7%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Kale has 6.3472222222222 mg of Vitamin B3 per 500 calories, which is 39.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.36 mg
47.2%
Pantothenic acid
Boiled and Drained Kale has 2.3611111111111 mg of Vitamin B5 per 500 calories, which is 47.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.88 mg
67.3%
Pyridoxine
Boiled and Drained Kale has 0.875 mg of Vitamin B6 per 500 calories, which is 67.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9903 μg
226%
Folates and Folic Acid
Boiled and Drained Kale has 902.77777777778 μg of Vitamin B9 per 500 calories, which is 226% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Kale 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 C247 mg
275%
Ascorbic acid
Boiled and Drained Kale has 247.22222222222 mg of Vitamin C per 500 calories, which is 275% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Kale 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 E22.4 mg
149%
Tocopherols and Tocotrienols
Boiled and Drained Kale has 22.361111111111 mg of Vitamin E per 500 calories, which is 149% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5813 μg
4844%
Phytomenadione or phylloquinone
Boiled and Drained Kale has 5812.5 μg of Vitamin K per 500 calories, which is 4844% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Kale
Calcium2083 mg
208%
Boiled and Drained Kale has 2083.3333333333 mg of Calcium per 500 calories, which is 208% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.93 mg
103%
Boiled and Drained Kale has 0.93055555555556 mg of Copper per 500 calories, which is 103% 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
Iron11.7 mg
146%
Boiled and Drained Kale has 11.666666666667 mg of Iron per 500 calories, which is 146% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium347 mg
82.7%
Boiled and Drained Kale has 347.22222222222 mg of Magnesium per 500 calories, which is 82.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese7.53 mg
327%
Boiled and Drained Kale has 7.5277777777778 mg of Manganese per 500 calories, which is 327% 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
Phosphorus583 mg
83.3%
Boiled and Drained Kale has 583.33333333333 mg of Phosphorus per 500 calories, which is 83.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2000 mg
59%
Boiled and Drained Kale has 2000 mg of Potassium per 500 calories, which is 59% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium12.5 μg
22.7%
Boiled and Drained Kale has 12.5 μg of Selenium per 500 calories, which is 22.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium222 mg
15%
Boiled and Drained Kale has 222.22222222222 mg of Sodium per 500 calories, which is 15% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.75 mg
34%
Boiled and Drained Kale has 3.75 mg of Zinc per 500 calories, which is 34% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1248 g
33.7%
Boiled and Drained Kale has 1247.5 g of Water per 500 calories, which is 33.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Boiled and Drained Kale:
Minerals in 500 calories of Boiled and Drained Kale:
Macronutrients in 500 calories of Boiled and Drained Kale:



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