Kale, cooked, boiled, drained, with salt

Nutritional value of Kale, cooked, boiled, drained, with salt
Serving Size: 1 Cup, 130 g

Calories 36 Kcal. Calories from Fat 4.68 Kcal.

Proximity Amount % DV
Nutrient Value 1 cup 130 g %DV
Water 118.56 g N/D
Energy 36 Kcal N/D
Energy 152 kJ N/D
Protein 2.47 g 4.94%
Total Fat (lipid) 0.52 g 1.49%
Ash 1.13 g N/D
Carbohydrate 7.32 g 5.63%
Total dietary Fiber 2.6 g 6.84%
Soluble Fiber 1.17 g N/D
Insoluble Fiber 1.43 g N/D
Total Sugars 1.62 g N/D

Minerals Amount % DV
Calcium, Ca 94 mg 9.40%
Iron, Fe 1.17 mg 14.63%
Magnesium, Mg 23 mg 5.48%
Phosphorus, P 36 mg 5.14%
Potassium, K 296 mg 6.30%
Sodium, Na 337 mg 22.47%
Zinc, Zn 0.31 mg 2.82%
Copper, Cu 0.203 mg 22.56%
Manganese, Mn 0.541 mg 23.52%
Selenium, Se 1.2 µg 2.18%

Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.069 mg 5.75%
Vitamin B2 (Riboflavin) 0.091 mg 7.00%
Vitamin B3 (Niacin) 0.65 mg 4.06%
Vitamin B5 (Pantothenic acid) 0.064 mg 1.28%
Vitamin B6 (Pyridoxine) 0.179 mg 13.77%
Vitamin B9 (Folate) 17 µg 4.25%
Folic Acid 0 µg N/D
Folate, food 17 µg N/D
Folate, DEF 17 µg N/D
Choline 0.5 mg 0.09%
Vitamin C (Ascorbic acid) 53.3 mg 59.22%
Fat soluble Vitamins
Vitamin A, RAE 885 µg 126.43%
Vitamin A, IU 17707 IU N/D
Beta Carotene 10625 µg N/D
Betaine 0.4 mg N/D
Lutein + zeaxanthin 23720 µg N/D
Vitamin E (alpha-tocopherol) 1.1 mg 7.33%

Lipids Amount % DV
Fatty acids, total saturated 0.068 g N/D
Lauric acid (dodecanoic acid) 12:00 0.001 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.003 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.056 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.003 g N/D
Fatty acids, total monounsaturated 0.039 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.036 g N/D
Fatty acids, total polyunsaturated 0.251 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.103 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.134 g N/D
arachidonic acid 20:4 (Eicosatetraenoic acid) 0.001 g N/D

Amino Acids Amount % DV
Tryptophan 0.03 g 6.82%
Threonine 0.11 g 6.25%
Isoleucine 0.148 g 8.85%
Leucine 0.173 g 4.68%
Lysine 0.148 g 4.43%
Methionine 0.023 g N/D
Cystine 0.032 g N/D
Phenylalanine 0.126 g N/D
Tyrosine 0.087 g N/D
Valine 0.135 g 6.39%
Arginine 0.138 g N/D
Histidine 0.052 g 4.22%
Alanine 0.125 g N/D
Aspartic acid 0.221 g N/D
Glutamic acid 0.281 g N/D
Glycine 0.12 g N/D
Proline 0.147 g N/D
Serine 0.104 g N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.


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