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Nutrients in 100 grams ofBoiled Kale

Boiled and Drained Kale.
boiledwholecooked

Macros Ratio

ProteinsFatsCarbs
27%
25%
48%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Boiled Kale
Vitamin A146 μg
16%
Boiled and Drained Kale has 146 μg of Vitamin A per 100 grams, which is 16% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.06 mg
5%
Boiled and Drained Kale has 0.06 mg of Thiamine per 100 grams, which is 5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.14 mg
10.8%
Boiled and Drained Kale has 0.14 mg of Vitamin B2 per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.46 mg
2.88%
Boiled and Drained Kale has 0.46 mg of Vitamin B3 per 100 grams, which is 2.88% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.06 mg
4.6%
Boiled and Drained Kale has 0.06 mg of Vitamin B6 per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Boiled and Drained Kale has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C18 mg
20%
Boiled and Drained Kale has 18 mg of Vitamin C per 100 grams, which is 20% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Boiled and Drained Kale has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E1.6 mg
10.7%
Boiled and Drained Kale has 1.6 mg of Vitamin E per 100 grams, which is 10.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K419 μg
349%
Boiled and Drained Kale has 419 μg of Vitamin K per 100 grams, which is 349% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate65 μg
16%
Boiled and Drained Kale has 65 μg of Folate per 100 grams, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Boiled Kale
Calcium150 mg
15%
Boiled and Drained Kale has 150 mg of Calcium per 100 grams, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.07 mg
7.78%
Boiled and Drained Kale has 0.07 mg of Copper per 100 grams, which is 7.78% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron0.84 mg
10.5%
Boiled and Drained Kale has 0.84 mg of Iron per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium25 mg
6.25%
Boiled and Drained Kale has 25 mg of Magnesium per 100 grams, which is 6.25% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.54 mg
23%
Boiled and Drained Kale has 0.54 mg of Manganese per 100 grams, which is 23% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus42 mg
6%
Boiled and Drained Kale has 42 mg of Phosphorus per 100 grams, which is 6% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium144 mg
4.24%
Boiled and Drained Kale has 144 mg of Potassium per 100 grams, which is 4.24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium0.9 μg
1.64%
Boiled and Drained Kale has 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium16 mg
1.07%
Boiled and Drained Kale has 16 mg of Sodium per 100 grams, which is 1.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.27 mg
2.45%
Boiled and Drained Kale has 0.27 mg of Zinc per 100 grams, which is 2.45% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Boiled and Drained Kale:
100 grams of Boiled Kale has outstanding amounts of Vitamin K.
It has a good amount of Vitamin A, Vitamin B2, Vitamin C, Vitamin E and Folate. It also has some Thiamine, Vitamin B3 and Vitamin B6. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Boiled and Drained Kale:
100 grams of Boiled Kale is an excellent source of Manganese. It has a good amount of Calcium, Copper and Iron. It also has some Magnesium, Phosphorus, Potassium and Zinc. The product has trace amounts of Selenium and Sodium.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Boiled Kale
Energy36 kcal
1.24%
Boiled and Drained Kale has 36 kcal of Energy per 100 grams, which is 1.24% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat1.2 g
1.24%
Boiled and Drained Kale has 1.2 g of Fat per 100 grams, which is 1.24% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.94 g
5.25%
Boiled and Drained Kale has 2.94 g of Protein per 100 grams, which is 5.25% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate5.3 g
4.08%
Boiled and Drained Kale has 5.3 g of Carbohydrate per 100 grams, which is 4.08% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars1.2 g
1.66%
Boiled and Drained Kale has 1.2 g of Sugars per 100 grams, which is 1.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber4 g
10.5%
Boiled and Drained Kale has 4 g of Fiber per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Boiled and Drained Kale has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.18 g
0.56%
Boiled and Drained Kale has 0.18 g of Saturated Fat per 100 grams, which is 0.56% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.37 g
23%
Boiled and Drained Kale has 0.37 g of Omega 3 per 100 grams, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.29 g
1.7%
Boiled and Drained Kale has 0.29 g of Omega 6 per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water90 g
2.43%
Boiled and Drained Kale has 90 g of Water per 100 grams, which is 2.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Boiled and Drained Kale:
100 grams of Boiled Kale is an excellent source of Omega 3. It has a good amount of Fiber. It also has some Protein and Carbohydrate. While 100 grams of product has trace amounts of Fat, Sugars and Omega 6, it has no Saturated Fat.