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#1: Kale
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#2: Kale
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#3: Cooked Kale
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Nutrition Facts Comparison Tool

Nutrition Comparison of Kale, Kale, and Cooked Kale

Calorie Comparison


2000 calories = Full Bar
  • Kale100 grams (x1)2% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV
  • Cooked Kale1 cup, chopped (x1)2% DV

Fat Comparison


65g = Full Bar
  • Kale100 grams (x1)1% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV
  • Cooked Kale1 cup, chopped (x1)1% DV

Carbohydrate Comparison


300g = Full Bar
  • Kale100 grams (x1)3% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV
  • Cooked Kale1 cup, chopped (x1)2% DV

Protein Comparison


50g = Full Bar
  • Kale100 grams (x1)9% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)1% DV
  • Cooked Kale1 cup, chopped (x1)5% DV

Cholesterol Comparison


300mg = Full Bar
  • Kale100 grams (x1)0% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV
  • Cooked Kale1 cup, chopped (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Kale100 grams (x1)14% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)2% DV
  • Cooked Kale1 cup, chopped (x1)10% DV

Sugar Comparison


50g = Full Bar
  • Kale100 grams (x1)5% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)1% DV
  • Cooked Kale1 cup, chopped (x1)3% DV

Iron Comparison


18mg = Full Bar
  • Kale100 grams (x1)8% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)1% DV
  • Cooked Kale1 cup, chopped (x1)7% DV

Calcium Comparison


1300mg = Full Bar
  • Kale100 grams (x1)12% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)2% DV
  • Cooked Kale1 cup, chopped (x1)7% DV

Potassium Comparison


4700mg = Full Bar
  • Kale100 grams (x1)10% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)2% DV
  • Cooked Kale1 cup, chopped (x1)6% DV
Macronutrients
Food ##1#2#3
Weight (g)10016130
Calories
(%DV)
49
(2%)
8
(0%)
36
(2%)
Fat (g)
(%DV)
0.9
(1%)
0.1
(0%)
0.5
(1%)
Protein (g)
(%DV)
4.3
(9%)
0.7
(1%)
2.5
(5%)
Carbohydrates (g)
(%DV)
8.8
(3%)
1.4
(0%)
7.3
(2%)
Sugar (g)
(%DV)
2.3
(5%)
0.4
(1%)
1.6
(3%)
Fiber (g)
(%DV)
3.6
(14%)
0.6
(2%)
2.6
(10%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0
(0%)
0.1
(0%)
Net Carbs (g)5.20.84.7
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)10016130
Calcium (mg)
(%DV)
150
(12%)
24
(2%)
93.6
(7%)
Iron (mg)
(%DV)
1.5
(8%)
0.2
(1%)
1.2
(7%)
Potassium (mg)
(%DV)
491
(10%)
78.6
(2%)
296.4
(6%)
Magnesium (mg)
(%DV)
47
(11%)
7.5
(2%)
23.4
(6%)
Phosphorus (mg)
(%DV)
92
(7%)
14.7
(1%)
36.4
(3%)
Sodium (mg)
(%DV)
38
(2%)
6.1
(0%)
29.9
(1%)
Zinc (mg)
(%DV)
0.6
(5%)
0.1
(1%)
0.3
(3%)
Copper (mg)
(%DV)
1.5
(167%)
0.2
(27%)
0.2
(23%)
Manganese (mg)
(%DV)
0.7
(29%)
0.1
(5%)
0.5
(24%)
Selenium (μg)
(%DV)
0.9
(2%)
0.1
(0%)
1.2
(2%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)10016130
Vitamin A, RAE (μg)
(%DV)
500
(56%)
80
(9%)
885.3
(98%)
Vitamin C (mg)
(%DV)
120
(133%)
19.2
(21%)
53.3
(59%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0
(1%)
0.1
(6%)
Riboflavin (B2) (mg)
(%DV)
0.1
(10%)
0
(2%)
0.1
(7%)
Niacin (B3) (mg)
(%DV)
1
(6%)
0.2
(1%)
0.7
(4%)
Pantothenic acid (B5) (mg)
(%DV)
0.1
(2%)
0
(0%)
0.1
(1%)
Vitamin B6 (mg)
(%DV)
0.3
(16%)
0
(3%)
0.2
(11%)
Folate (B9) (μg)
(%DV)
141
(35%)
22.6
(6%)
16.9
(4%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
141
(35%)
22.6
(6%)
16.9
(4%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
141
(35%)
22.6
(6%)
16.9
(4%)
Choline (mg)
(%DV)
0.8
(0%)
0.1
(0%)
0.5
(0%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
9990
(333%)
1598.4
(53%)
17707.3
(590%)
Beta Carotene (μg)
(%DV)
5927
(55%)
948.3
(9%)
10624.9
(98%)
Alpha Carotene (μg)
(%DV)
54
(0%)
8.6
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
81
(0%)
13
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)81981311.723719.8
Vitamin E (mg)
(%DV)
1.5
(10%)
0.2
(2%)
1.1
(7%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
704.8
(587%)
112.8
(94%)
1062.1
(885%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)10016130
Water (g)8413.4118.6
Ash (g)201
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)10016130
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)10016130
Omega 3s (mg)
(%DV)
180
(11%)
29
(2%)
134
(8%)
Omega 6s (mg)13822103
Omega 3 to Omega 6 Ratio1.31.31.3
Omega 6 to Omega 3 Ratio0.770.770.77
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)201
13:0 (mg)~~~
14:0 (mg)303
15:0 (mg)~~~
16:0 (mg)761256
17:0 (mg)~~~
18:0 (mg)413
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)52839
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)100
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)49836
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)000
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)33854251
18:2 undifferentiated (mg)13822103
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)18029134
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)201
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)10016130
Betaine (mg)~~0
Tryptophan (mg)
(%DV)
~
(~%)
~
(~%)
30
(11%)
Threonine (mg)
(%DV)
~
(~%)
~
(~%)
111
(11%)
Isoleucine (mg)
(%DV)
~
(~%)
~
(~%)
148
(11%)
Leucine (mg)
(%DV)
~
(~%)
~
(~%)
173
(6%)
Lysine (mg)
(%DV)
~
(~%)
~
(~%)
148
(7%)
Methionine (mg)
(%DV)
~
(~%)
~
(~%)
23
(3%)
Cystine (mg)
(%DV)
~
(~%)
~
(~%)
33
(11%)
Phenylalanine (mg)
(%DV)
~
(~%)
~
(~%)
126
(14%)
Tyrosine (mg)
(%DV)
~
(~%)
~
(~%)
87
(10%)
Valine (mg)
(%DV)
~
(~%)
~
(~%)
135
(7%)
Arginine (mg)~~138
Histidine (mg)
(%DV)
~
(~%)
~
(~%)
52
(7%)
Alanine (mg)~~125
Aspartic acid (mg)~~221
Glutamic acid (mg)~~281
Glycine (mg)~~120
Proline (mg)~~147
Serine (mg)~~104
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.