Plant Nutrients DB
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Nutrients in 100 grams ofKale

Raw Kale (Brassica oleracea (Acephala Group)).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
33%
38%
29%

Vitamins

100gRDA for Men 19-30 years
Kale
Vitamin A241 μg
26.8%
Raw Kale has 241 μg of Vitamin A per 100 grams, which is 26.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.11 mg
9.4%
Raw Kale has 0.113 mg of Thiamine per 100 grams, which is 9.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.35 mg
26.7%
Raw Kale has 0.347 mg of Vitamin B2 per 100 grams, which is 26.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.18 mg
7.38%
Raw Kale has 1.18 mg of Vitamin B3 per 100 grams, which is 7.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.15 mg
11%
Raw Kale has 0.147 mg of Vitamin B6 per 100 grams, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw 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 C93 mg
104%
Raw Kale has 93.4 mg of Vitamin C per 100 grams, which is 104% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw 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 E0.66 mg
4.4%
Raw Kale has 0.66 mg of Vitamin E per 100 grams, which is 4.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K390 μg
325%
Raw Kale has 389.6 μg of Vitamin K per 100 grams, which is 325% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate62 μg
15.5%
Raw Kale has 62 μg of Folate per 100 grams, which is 15.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Kale
Calcium254 mg
25%
Raw Kale has 254 mg of Calcium per 100 grams, which is 25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.05 mg
5.9%
Raw Kale has 0.053 mg of Copper per 100 grams, which is 5.9% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.6 mg
20%
Raw Kale has 1.6 mg of Iron per 100 grams, which is 20% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium33 mg
8.25%
Raw Kale has 33 mg of Magnesium per 100 grams, which is 8.25% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.92 mg
40%
Raw Kale has 0.92 mg of Manganese per 100 grams, which is 40% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus55 mg
7.86%
Raw Kale has 55 mg of Phosphorus per 100 grams, which is 7.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium348 mg
7.4%
Raw Kale has 348 mg of Potassium per 100 grams, which is 7.4% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.9 μg
1.64%
Raw 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
Sodium53 mg
3.53%
Raw Kale has 53 mg of Sodium per 100 grams, which is 3.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.39 mg
3.55%
Raw Kale has 0.39 mg of Zinc per 100 grams, which is 3.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Kale:
100 grams of Kale has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin A and Vitamin B2. It also has a good amount of Thiamine, Vitamin B3, Vitamin B6 and Folate. This vegetable has some Vitamin E. It has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Kale:
100 grams of Kale is an excellent source of Calcium and Manganese. It has a good amount of Iron, Magnesium, Phosphorus and Potassium. It also has some Copper, Sodium and Zinc. The product has trace amounts of Selenium.

Macro Nutrients

100gRDA for Men 19-30 years
Kale
Fat1.5 g
1.54%
Raw Kale has 1.49 g of Fat per 100 grams, which is 1.54% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.92 g
5.2%
Raw Kale has 2.92 g of Protein per 100 grams, which is 5.2% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate4.4 g
3.4%
Raw Kale has 4.42 g of Carbohydrate per 100 grams, which is 3.4% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy35 kcal
1.2%
Raw Kale has 35 kcal of Energy per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.99 g
1.37%
Raw Kale has 0.99 g of Sugars per 100 grams, which is 1.37% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber4.1 g
10.8%
Raw Kale has 4.1 g of Fiber per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw 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%
Raw Kale has 0.178 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 30.38 g
23.6%
Raw Kale has 0.378 g of Omega 3 per 100 grams, which is 23.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.29 g
1.7%
Raw Kale has 0.291 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
Water89.6 g
2.42%
Raw Kale has 89.63 g of Water per 100 grams, which is 2.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Kale:
100 grams of 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.