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Nutrients in 100 grams ofCooked Frozen Kale with Salt

Boiled Frozen Kale, drained with Salt.
boiledfrozenwholecooked

Macros Ratio

ProteinsFatsCarbs
27%
25%
48%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Cooked Frozen Kale with Salt
Vitamin A146 μg
16%
Boiled Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 ▼
Cooked Frozen Kale with Salt
Calcium150 mg
15%
Boiled Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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
Selenium1 μg
1.8%
Boiled Frozen Kale, drained with Salt has 1 μg of Selenium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium252 mg
17%
Boiled Frozen Kale, drained with Salt has 252 mg of Sodium per 100 grams, which is 17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.27 mg
2.45%
Boiled Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt:
100 grams of Cooked Frozen Kale with Salt 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 Frozen Kale, drained with Salt:
100 grams of Cooked Frozen Kale with Salt is an excellent source of Manganese. It has a good amount of Calcium, Copper, Iron and Sodium. It also has some Magnesium, Phosphorus, Potassium and Zinc. The product has trace amounts of Selenium.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Cooked Frozen Kale with Salt
Energy36 kcal
1.24%
Boiled Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt 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
Fiber2.3 g
6.05%
Boiled Frozen Kale, drained with Salt has 2.3 g of Fiber per 100 grams, which is 6.05% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Boiled Frozen Kale, drained with Salt 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 Fat0.16 g
0.5%
Boiled Frozen Kale, drained with Salt has 0.16 g of Saturated Fat per 100 grams, which is 0.5% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.34 g
21%
Boiled Frozen Kale, drained with Salt has 0.34 g of Omega 3 per 100 grams, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.26 g
1.53%
Boiled Frozen Kale, drained with Salt has 0.26 g of Omega 6 per 100 grams, which is 1.53% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water90 g
2.43%
Boiled Frozen Kale, drained with Salt 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 Frozen Kale, drained with Salt:
100 grams of Cooked Frozen Kale with Salt is an excellent source of Omega 3. It has some Protein, Carbohydrate and Fiber. While 100 grams of product has trace amounts of Fat, Sugars and Omega 6, it has no Saturated Fat.