Nutrients in 100 calories of Boiled Kale with Salt

Boiled and Drained Kale with Salt.

Weight per 100 Calories

Boiled Kale with Salt

227g

Boiled and Drained Kale with Salt has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

25%

48%

100 kcal ▼

Macro Nutrients

Boiled Kale with Salt

Energy100 kcal

3.45%

Boiled and Drained Kale with Salt has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.75 g

2.84%

Boiled and Drained Kale with Salt has 2.75 g of Fat per 100 calories, which is 2.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Boiled and Drained Kale with Salt has 0.35454545454545 g of Saturated Fat per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.75 g

47%

Boiled and Drained Kale with Salt has 0.75227272727273 g of Omega 3 per 100 calories, which is 47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.58 g

3.4%

Boiled and Drained Kale with Salt has 0.57954545454545 g of Omega 6 per 100 calories, which is 3.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Kale with Salt has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12 g

9.27%

Boiled and Drained Kale with Salt has 12.045454545455 g of Carbohydrate per 100 calories, which is 9.27% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.75 g

3.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained Kale with Salt has 2.75 g of Sugars per 100 calories, which is 3.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.95 g

1.3%

≤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 and Drained Kale with Salt has 0.95454545454545 g of Fructose per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.23 g

Boiled and Drained Kale with Salt has 1.2272727272727 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.57 g

Boiled and Drained Kale with Salt has 0.56818181818182 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.23 g

13.8%

Boiled and Drained Kale with Salt has 5.2272727272727 g of Fiber per 100 calories, which is 13.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.7 g

12%

Boiled and Drained Kale with Salt has 6.6818181818182 g of Protein per 100 calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Kale with Salt

Vitamin A332 μg

37%

RAE, retinol activity equivalents

Boiled and Drained Kale with Salt has 331.81818181818 μg of Vitamin A per 100 calories, which is 37% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg

12%

Thiamine

Boiled and Drained Kale with Salt has 0.14318181818182 mg of Vitamin B1 per 100 calories, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg

24.5%

Riboflavin

Boiled and Drained Kale with Salt has 0.31818181818182 mg of Vitamin B2 per 100 calories, which is 24.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.04 mg

6.5%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Kale with Salt has 1.0386363636364 mg of Vitamin B3 per 100 calories, which is 6.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.39 mg

7.73%

Pantothenic acid

Boiled and Drained Kale with Salt has 0.38636363636364 mg of Vitamin B5 per 100 calories, which is 7.73% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

11%

Pyridoxine

Boiled and Drained Kale with Salt has 0.14318181818182 mg of Vitamin B6 per 100 calories, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9148 μg

37%

Folates and Folic Acid

Boiled and Drained Kale with Salt has 147.72727272727 μg of Vitamin B9 per 100 calories, which is 37% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Kale with Salt has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C40.5 mg

45%

Ascorbic acid

Boiled and Drained Kale with Salt has 40.454545454545 mg of Vitamin C per 100 calories, which is 45% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Kale with Salt has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.66 mg

24.4%

Tocopherols and Tocotrienols

Boiled and Drained Kale with Salt has 3.6590909090909 mg of Vitamin E per 100 calories, which is 24.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K951 μg

793%

Phytomenadione or phylloquinone

Boiled and Drained Kale with Salt has 951.13636363636 μg of Vitamin K per 100 calories, which is 793% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Kale with Salt

Calcium341 mg

34%

Boiled and Drained Kale with Salt has 340.90909090909 mg of Calcium per 100 calories, which is 34% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

17%

Boiled and Drained Kale with Salt has 0.15227272727273 mg of Copper per 100 calories, which is 17% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.9 mg

24%

Boiled and Drained Kale with Salt has 1.9090909090909 mg of Iron per 100 calories, which is 24% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium57 mg

13.5%

Boiled and Drained Kale with Salt has 56.818181818182 mg of Magnesium per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.23 mg

53.6%

Boiled and Drained Kale with Salt has 1.2318181818182 mg of Manganese per 100 calories, which is 53.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus95 mg

13.6%

Boiled and Drained Kale with Salt has 95.454545454545 mg of Phosphorus per 100 calories, which is 13.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium327 mg

9.63%

Boiled and Drained Kale with Salt has 327.27272727273 mg of Potassium per 100 calories, which is 9.63% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.27 μg

4.13%

Boiled and Drained Kale with Salt has 2.2727272727273 μg of Selenium per 100 calories, which is 4.13% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium573 mg

38%

Boiled and Drained Kale with Salt has 572.72727272727 mg of Sodium per 100 calories, which is 38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.61 mg

5.58%

Boiled and Drained Kale with Salt has 0.61363636363636 mg of Zinc per 100 calories, which is 5.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water204 g

5.5%

Boiled and Drained Kale with Salt has 204.13636363636 g of Water per 100 calories, which is 5.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled and Drained Kale with Salt:

100 calories of Boiled Kale with Salt has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B5 and Vitamin B6.
This vegetable has some Vitamin B3.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Boiled and Drained Kale with Salt:

100 calories of Boiled Kale with Salt is an excellent source of Calcium, Iron, Manganese and Sodium.
It has a good amount of Copper, Magnesium, Phosphorus and Potassium.
It also has some Selenium and Zinc.

Macronutrients in 100 calories of Boiled and Drained Kale with Salt:

100 calories of Boiled Kale with Salt is an excellent source of Omega 3.
It has a good amount of Carbohydrate, Fiber and Protein.
It also has some Fat, Omega 6 and Sugars.
While 100 calories of product has trace amounts of Saturated Fat and Fructose, it has no Glucose and Sucrose.

Compare Boiled and Drained Kale with Salt with:

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Food Info

Nutrients in 100 calories of Boiled Kale with Salt

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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