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Nutrients in 5 ounces of Cooked Frozen Kale with Salt

Boiled Frozen Kale, drained with Salt.

Macros Ratio

Protein Fat Carbs
27%
25%
48%
5 oz ▼

Macro Nutrients

Cooked Frozen Kale with Salt
Energy51 kcal
1.76%
Boiled Frozen Kale, drained with Salt has 51.0291 kcal of Energy per 5 ounces, which is 1.76% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.7 g
1.77%
Boiled Frozen Kale, drained with Salt has 1.71514475 g of Fat per 5 ounces, which is 1.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.22 g
0.7%
Boiled Frozen Kale, drained with Salt has 0.22396105 g of Saturated Fat per 5 ounces, which is 0.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.48 g
29.8%
Boiled Frozen Kale, drained with Salt has 0.4762716 g of Omega 3 per 5 ounces, which is 29.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.37 g
2.15%
Boiled Frozen Kale, drained with Salt has 0.36570855 g of Omega 6 per 5 ounces, which is 2.15% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Frozen Kale, drained with Salt has 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate7.5 g
5.78%
Boiled Frozen Kale, drained with Salt has 7.5126175 g of Carbohydrate per 5 ounces, which is 5.78% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.7 g
2.37%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Frozen Kale, drained with Salt has 1.71514475 g of Sugars per 5 ounces, which is 2.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.6 g
0.82%
≤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 Frozen Kale, drained with Salt has 0.5953395 g of Fructose per 5 ounces, which is 0.82% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.77 g
%
Boiled Frozen Kale, drained with Salt has 0.7654365 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.35 g
%
Boiled Frozen Kale, drained with Salt has 0.35436875 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.26 g
8.58%
Boiled Frozen Kale, drained with Salt has 3.2601925 g of Fiber per 5 ounces, which is 8.58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.17 g
7.44%
Boiled Frozen Kale, drained with Salt has 4.1673765 g of Protein per 5 ounces, which is 7.44% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Kale with Salt
Vitamin A207 μg
23%
RAE, retinol activity equivalents
Boiled Frozen Kale, drained with Salt has 206.95135 μg of Vitamin A per 5 ounces, which is 23% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.089 mg
7.44%
Thiamine
Boiled Frozen Kale, drained with Salt has 0.089300925 mg of Vitamin B1 per 5 ounces, which is 7.44% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg
15.3%
Riboflavin
Boiled Frozen Kale, drained with Salt has 0.1984465 mg of Vitamin B2 per 5 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.65 mg
4.05%
Niacin, nicotinic acid, niacinamide
Boiled Frozen Kale, drained with Salt has 0.647786075 mg of Vitamin B3 per 5 ounces, which is 4.05% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.24 mg
4.8%
Pantothenic acid
Boiled Frozen Kale, drained with Salt has 0.24097075 mg of Vitamin B5 per 5 ounces, which is 4.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.089 mg
6.87%
Pyridoxine
Boiled Frozen Kale, drained with Salt has 0.089300925 mg of Vitamin B6 per 5 ounces, which is 6.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B992 μg
23%
Folates and Folic Acid
Boiled Frozen Kale, drained with Salt has 92.135875 μg of Vitamin B9 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Frozen Kale, drained with Salt has 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C25.2 mg
28%
Ascorbic acid
Boiled Frozen Kale, drained with Salt has 25.231055 mg of Vitamin C per 5 ounces, which is 28% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Frozen Kale, drained with Salt has 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.3 mg
15.2%
Tocopherols and Tocotrienols
Boiled Frozen Kale, drained with Salt has 2.28213475 mg of Vitamin E per 5 ounces, which is 15.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K593 μg
494%
Phytomenadione or phylloquinone
Boiled Frozen Kale, drained with Salt has 593.2132875 μg of Vitamin K per 5 ounces, which is 494% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Kale with Salt
Calcium213 mg
21.3%
Boiled Frozen Kale, drained with Salt has 212.62125 mg of Calcium per 5 ounces, which is 21.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.095 mg
10.6%
Boiled Frozen Kale, drained with Salt has 0.094970825 mg of Copper per 5 ounces, which is 10.6% 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
Iron1.2 mg
15%
Boiled Frozen Kale, drained with Salt has 1.190679 mg of Iron per 5 ounces, which is 15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium35.4 mg
8.44%
Boiled Frozen Kale, drained with Salt has 35.436875 mg of Magnesium per 5 ounces, which is 8.44% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.77 mg
33.4%
Boiled Frozen Kale, drained with Salt has 0.76827145 mg of Manganese per 5 ounces, which is 33.4% 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
Phosphorus59.5 mg
8.5%
Boiled Frozen Kale, drained with Salt has 59.53395 mg of Phosphorus per 5 ounces, which is 8.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium204 mg
6%
Boiled Frozen Kale, drained with Salt has 204.1164 mg of Potassium per 5 ounces, which is 6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.58%
Boiled Frozen Kale, drained with Salt has 1.417475 μg of Selenium per 5 ounces, which is 2.58% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium357 mg
24%
Boiled Frozen Kale, drained with Salt has 357.2037 mg of Sodium per 5 ounces, which is 24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.38 mg
3.48%
Boiled Frozen Kale, drained with Salt has 0.38271825 mg of Zinc per 5 ounces, which is 3.48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water127 g
3.44%
Boiled Frozen Kale, drained with Salt has 127.3176045 g of Water per 5 ounces, which is 3.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Boiled Frozen Kale, drained with Salt:
Minerals in 5 ounces of Boiled Frozen Kale, drained with Salt:
Macronutrients in 5 ounces of Boiled Frozen Kale, drained with Salt:



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