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Nutrients in 5 ounces of Kale

Raw Kale (Brassica oleracea (Acephala Group)).

Macros Ratio

Protein Fat Carbs
27%
31%
42%
5 oz ▼

Macro Nutrients

Kale
Energy49.6 kcal
1.7%
Raw Kale has 49.611625 kcal of Energy per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.1 g
2.18%
Raw Kale has 2.11203775 g of Fat per 5 ounces, which is 2.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.25 g
0.79%
Raw Kale has 0.25231055 g of Saturated Fat per 5 ounces, which is 0.79% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.54 g
33.5%
Raw Kale has 0.53580555 g of Omega 3 per 5 ounces, which is 33.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.41 g
2.43%
Raw Kale has 0.412485225 g of Omega 6 per 5 ounces, which is 2.43% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Kale 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
Carbohydrate6.27 g
4.8%
Raw Kale has 6.2652395 g of Carbohydrate per 5 ounces, which is 4.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.4 g
1.94%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Kale has 1.40330025 g of Sugars per 5 ounces, which is 1.94% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.58 g
0.8%
≤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]
Raw Kale has 0.58116475 g of Fructose per 5 ounces, which is 0.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.57 g
%
Raw Kale has 0.56699 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.26 g
%
Raw Kale has 0.2551455 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber5.8 g
15.3%
Raw Kale has 5.8116475 g of Fiber per 5 ounces, which is 15.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.14 g
7.4%
Raw Kale has 4.139027 g of Protein per 5 ounces, which is 7.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Kale
Vitamin A342 μg
38%
RAE, retinol activity equivalents
Raw Kale has 341.611475 μg of Vitamin A per 5 ounces, which is 38% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.3%
Thiamine
Raw Kale has 0.160174675 mg of Vitamin B1 per 5 ounces, which is 13.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.49 mg
38%
Riboflavin
Raw Kale has 0.491863825 mg of Vitamin B2 per 5 ounces, which is 38% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.67 mg
10.5%
Niacin, nicotinic acid, niacinamide
Raw Kale has 1.6726205 mg of Vitamin B3 per 5 ounces, which is 10.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.52 mg
10.5%
Pantothenic acid
Raw Kale has 0.52446575 mg of Vitamin B5 per 5 ounces, which is 10.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg
16%
Pyridoxine
Raw Kale has 0.208368825 mg of Vitamin B6 per 5 ounces, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B988 μg
22%
Folates and Folic Acid
Raw Kale has 87.88345 μg of Vitamin B9 per 5 ounces, which is 22% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Kale 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 C132 mg
147%
Ascorbic acid
Raw Kale has 132.392165 mg of Vitamin C per 5 ounces, which is 147% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Kale 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 E0.94 mg
6.24%
Tocopherols and Tocotrienols
Raw Kale has 0.9355335 mg of Vitamin E per 5 ounces, which is 6.24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K552 μg
460%
Phytomenadione or phylloquinone
Raw Kale has 552.24826 μg of Vitamin K per 5 ounces, which is 460% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Kale
Calcium360 mg
36%
Raw Kale has 360.03865 mg of Calcium per 5 ounces, which is 36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.075 mg
8.35%
Raw Kale has 0.075126175 mg of Copper per 5 ounces, which is 8.35% 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
Iron2.27 mg
28.3%
Raw Kale has 2.26796 mg of Iron per 5 ounces, which is 28.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium46.8 mg
11%
Raw Kale has 46.776675 mg of Magnesium per 5 ounces, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.3 mg
56.7%
Raw Kale has 1.304077 mg of Manganese per 5 ounces, which is 56.7% 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
Phosphorus78 mg
11%
Raw Kale has 77.961125 mg of Phosphorus per 5 ounces, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium493 mg
14.5%
Raw Kale has 493.2813 mg of Potassium per 5 ounces, which is 14.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.28 μg
2.3%
Raw Kale has 1.2757275 μg of Selenium per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium75 mg
5%
Raw Kale has 75.126175 mg of Sodium per 5 ounces, which is 5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.55 mg
5.03%
Raw Kale has 0.55281525 mg of Zinc per 5 ounces, which is 5.03% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water127 g
3.43%
Raw Kale has 127.04828425 g of Water per 5 ounces, which is 3.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Kale:
Minerals in 5 ounces of Raw Kale:
Macronutrients in 5 ounces of Raw Kale:



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