Nutritional information for Kale cooked (per 1/2 cup - 65g serving)

MACRO-NUTRIENTS
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Fiber (g)1.34.3-5.2-
Omega 3 (mg)674.2-6.1-
Omega 6 (mg)51.50.3-0.4-
MICRO-NUTRIENTS (VITAMINS)
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Vitamin A (IU)8854.5295.2Excellent379.5Excellent
Vitamin C (mg)26.759.3Excellent59.3Excellent
Vitamin E (mg)0.66-6-
Vitamin K (mcg)531758.6Excellent758.6Excellent
Thiamin - B1 (mg)0.18.3-9.1-
Riboflavin - B2 (mg)0.17.7-9.1-
Niacin - B3 (mg)0.31.9-2.1-
Pantothenic Acid - B5 (mg)0.11.7-2.5-
Vitamin B6 (mg)0.17.7-5.9-
Vitamin B12 (mcg)00-0-
Folate (mcg)8.52.1-2.1-
Choline (mg)0.30.1-0.1-
MICRO-NUTRIENTS (MINERALS)
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Calcium (mg)46.84.7-4.7-
Copper (mg)0.111.1Good11.1Good
Iron (mg)0.67.5-3.3-
Magnesium (mg)11.72.8-3.7-
Manganese (mg)0.313Good16.7Good
Phosphorus (mg)18.21.8-1.8-
Potassium (mg)1483.9-5.3-
Selenium (mcg)0.60.9-1-
Sodium (mg)151-1-
Zinc (mg)0.21.8-2.5-
For Table Legend & Data Sources Information click here.

Other nutritional information for Kale cooked (per 1/2 cup - 65g serving)

Other informationAmountRating
Calories (Cal) 19.3-
Kilojoules (kJ)80.8-
Glycemic Index (GI)--
Portion for GL (g)--
Glycemic Load (GL)--
Energy nutrientsAmount% of Energy
Total Carbs (g)3.762.3
Fat (g)0.311.7
Protein (g)1.326
For Table Legend & Data Sources Information click here.

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