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Nutrients in 100 calories of Frozen Kale

Frozen Kale, Unprepared.

Weight per 100 Calories

Frozen Kale
357g

Frozen Kale, Unprepared has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
31%
12%
57%
100 kcal ▼

Macro Nutrients

Frozen Kale
Energy100 kcal
3.45%
Frozen Kale, Unprepared 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
Fat1.64 g
1.7%
Frozen Kale, Unprepared has 1.6428571428571 g of Fat per 100 calories, which is 1.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.21 g
0.66%
Frozen Kale, Unprepared has 0.21071428571429 g of Saturated Fat per 100 calories, which is 0.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.42 g
26%
Frozen Kale, Unprepared has 0.41785714285714 g of Omega 3 per 100 calories, which is 26% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.32 g
1.9%
Frozen Kale, Unprepared has 0.32142857142857 g of Omega 6 per 100 calories, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Frozen Kale, Unprepared 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
Carbohydrate17.4 g
13.4%
Frozen Kale, Unprepared has 17.428571428571 g of Carbohydrate per 100 calories, which is 13.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.04 g
4.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Frozen Kale, Unprepared has 3.0357142857143 g of Sugars per 100 calories, which is 4.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber7.14 g
18.8%
Frozen Kale, Unprepared has 7.1428571428571 g of Fiber per 100 calories, which is 18.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.5 g
17%
Frozen Kale, Unprepared has 9.5 g of Protein per 100 calories, which is 17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Frozen Kale
Vitamin A736 μg
81.7%
RAE, retinol activity equivalents
Frozen Kale, Unprepared has 735.71428571429 μg of Vitamin A per 100 calories, which is 81.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.2 mg
16.7%
Thiamine
Frozen Kale, Unprepared has 0.2 mg of Vitamin B1 per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg
30.8%
Riboflavin
Frozen Kale, Unprepared has 0.4 mg of Vitamin B2 per 100 calories, which is 30.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.5 mg
15.6%
Niacin, nicotinic acid, niacinamide
Frozen Kale, Unprepared has 2.4928571428571 mg of Vitamin B3 per 100 calories, which is 15.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.19 mg
3.7%
Pantothenic acid
Frozen Kale, Unprepared has 0.18571428571429 mg of Vitamin B5 per 100 calories, which is 3.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg
24.7%
Pyridoxine
Frozen Kale, Unprepared has 0.32142857142857 mg of Vitamin B6 per 100 calories, which is 24.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B960.7 μg
15%
Folates and Folic Acid
Frozen Kale, Unprepared has 60.714285714286 μg of Vitamin B9 per 100 calories, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Frozen Kale, Unprepared 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 C140 mg
156%
Ascorbic acid
Frozen Kale, Unprepared has 140.35714285714 mg of Vitamin C per 100 calories, which is 156% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Frozen Kale, Unprepared 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 E2.04 mg
13.6%
Tocopherols and Tocotrienols
Frozen Kale, Unprepared has 2.0357142857143 mg of Vitamin E per 100 calories, which is 13.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1191 μg
993%
Phytomenadione or phylloquinone
Frozen Kale, Unprepared has 1191.4285714286 μg of Vitamin K per 100 calories, which is 993% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Frozen Kale
Calcium486 mg
48.6%
Frozen Kale, Unprepared has 485.71428571429 mg of Calcium per 100 calories, which is 48.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
18.3%
Frozen Kale, Unprepared has 0.16428571428571 mg of Copper per 100 calories, which is 18.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.32 mg
41.5%
Frozen Kale, Unprepared has 3.3214285714286 mg of Iron per 100 calories, which is 41.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium64.3 mg
15.3%
Frozen Kale, Unprepared has 64.285714285714 mg of Magnesium per 100 calories, which is 15.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.6 mg
68.8%
Frozen Kale, Unprepared has 1.5821428571429 mg of Manganese per 100 calories, which is 68.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus104 mg
14.8%
Frozen Kale, Unprepared has 103.57142857143 mg of Phosphorus per 100 calories, which is 14.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1189 mg
35%
Frozen Kale, Unprepared has 1189.2857142857 mg of Potassium per 100 calories, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.2 μg
5.84%
Frozen Kale, Unprepared has 3.2142857142857 μg of Selenium per 100 calories, which is 5.84% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium53.6 mg
3.57%
Frozen Kale, Unprepared has 53.571428571429 mg of Sodium per 100 calories, which is 3.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.64 mg
5.84%
Frozen Kale, Unprepared has 0.64285714285714 mg of Zinc per 100 calories, which is 5.84% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water325 g
8.8%
Frozen Kale, Unprepared has 325.42857142857 g of Water per 100 calories, which is 8.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Frozen Kale, Unprepared:
Minerals in 100 calories of Frozen Kale, Unprepared:
Macronutrients in 100 calories of Frozen Kale, Unprepared:



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