Nutrients in 100 calories of Cooked Frozen Kale with Salt

Boiled Frozen Kale, drained with Salt.

Weight per 100 Calories

Cooked Frozen Kale with Salt

278g

Boiled Frozen Kale, drained with Salt has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

27%

25%

48%

100 kcal ▼

Macro Nutrients

Cooked Frozen Kale with Salt

Energy100 kcal

3.45%

Boiled Frozen Kale, drained 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

Fat3.36 g

3.47%

Boiled Frozen Kale, drained with Salt has 3.3611111111111 g of Fat per 100 calories, which is 3.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.44 g

1.37%

Boiled Frozen Kale, drained with Salt has 0.43888888888889 g of Saturated Fat per 100 calories, which is 1.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.93 g

58.3%

Boiled Frozen Kale, drained with Salt has 0.93333333333333 g of Omega 3 per 100 calories, which is 58.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.72 g

4.2%

Boiled Frozen Kale, drained with Salt has 0.71666666666667 g of Omega 6 per 100 calories, which is 4.2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Frozen Kale, drained 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

Carbohydrate14.7 g

11.3%

Boiled Frozen Kale, drained with Salt has 14.722222222222 g of Carbohydrate per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.36 g

4.64%

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

Boiled Frozen Kale, drained with Salt has 3.3611111111111 g of Sugars per 100 calories, which is 4.64% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.17 g

1.6%

≤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 Frozen Kale, drained with Salt has 1.1666666666667 g of Fructose per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.5 g

Boiled Frozen Kale, drained with Salt has 1.5 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.69 g

Boiled Frozen Kale, drained with Salt has 0.69444444444444 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.4 g

17%

Boiled Frozen Kale, drained with Salt has 6.3888888888889 g of Fiber per 100 calories, which is 17% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.17 g

14.6%

Boiled Frozen Kale, drained with Salt has 8.1666666666667 g of Protein per 100 calories, which is 14.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Frozen Kale with Salt

Vitamin A406 μg

45%

RAE, retinol activity equivalents

Boiled Frozen Kale, drained with Salt has 405.55555555556 μg of Vitamin A per 100 calories, which is 45% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

14.6%

Thiamine

Boiled Frozen Kale, drained with Salt has 0.175 mg of Vitamin B1 per 100 calories, which is 14.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg

30%

Riboflavin

Boiled Frozen Kale, drained with Salt has 0.38888888888889 mg of Vitamin B2 per 100 calories, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.27 mg

7.93%

Niacin, nicotinic acid, niacinamide

Boiled Frozen Kale, drained with Salt has 1.2694444444444 mg of Vitamin B3 per 100 calories, which is 7.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.47 mg

9.44%

Pantothenic acid

Boiled Frozen Kale, drained with Salt has 0.47222222222222 mg of Vitamin B5 per 100 calories, which is 9.44% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

13.5%

Pyridoxine

Boiled Frozen Kale, drained with Salt has 0.175 mg of Vitamin B6 per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9181 μg

45%

Folates and Folic Acid

Boiled Frozen Kale, drained with Salt has 180.55555555556 μg of Vitamin B9 per 100 calories, which is 45% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Frozen Kale, drained 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 C49.4 mg

55%

Ascorbic acid

Boiled Frozen Kale, drained with Salt has 49.444444444444 mg of Vitamin C per 100 calories, which is 55% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Frozen Kale, drained 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 E4.47 mg

30%

Tocopherols and Tocotrienols

Boiled Frozen Kale, drained with Salt has 4.4722222222222 mg of Vitamin E per 100 calories, which is 30% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1163 μg

969%

Phytomenadione or phylloquinone

Boiled Frozen Kale, drained with Salt has 1162.5 μg of Vitamin K per 100 calories, which is 969% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Frozen Kale with Salt

Calcium417 mg

41.7%

Boiled Frozen Kale, drained with Salt has 416.66666666667 mg of Calcium per 100 calories, which is 41.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

20.7%

Boiled Frozen Kale, drained with Salt has 0.18611111111111 mg of Copper per 100 calories, which is 20.7% 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

Iron2.33 mg

29%

Boiled Frozen Kale, drained with Salt has 2.3333333333333 mg of Iron per 100 calories, which is 29% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium69.4 mg

16.5%

Boiled Frozen Kale, drained with Salt has 69.444444444444 mg of Magnesium per 100 calories, which is 16.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

65.5%

Boiled Frozen Kale, drained with Salt has 1.5055555555556 mg of Manganese per 100 calories, which is 65.5% 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

Phosphorus117 mg

16.7%

Boiled Frozen Kale, drained with Salt has 116.66666666667 mg of Phosphorus per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium400 mg

11.8%

Boiled Frozen Kale, drained with Salt has 400 mg of Potassium per 100 calories, which is 11.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Boiled Frozen Kale, drained with Salt has 2.7777777777778 μg of Selenium per 100 calories, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium700 mg

46.7%

Boiled Frozen Kale, drained with Salt has 700 mg of Sodium per 100 calories, which is 46.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.75 mg

6.8%

Boiled Frozen Kale, drained with Salt has 0.75 mg of Zinc per 100 calories, which is 6.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water250 g

6.74%

Boiled Frozen Kale, drained with Salt has 249.5 g of Water per 100 calories, which is 6.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Boiled Frozen Kale, drained with Salt:

100 calories of Cooked Frozen 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 B3, Vitamin B5 and Vitamin B6.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Boiled Frozen Kale, drained with Salt:

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

Macronutrients in 100 calories of Boiled Frozen Kale, drained with Salt:

100 calories of Cooked Frozen 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 Frozen Kale, drained with Salt with:

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Food Info

Nutrients in 100 calories of Cooked Frozen Kale with Salt

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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