#1: Kale×
×
#2: Cooked Kale×
×
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Nutrition Comparison of Kale, Cooked Kale

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Kale100 grams (x1)2% DV49 calories
  • Cooked Kale100 grams (x1)1% DV28 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Kale100 grams (x1)1% DV0.9g
  • Cooked Kale100 grams (x1)1% DV0.4g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Kale100 grams (x1)3% DV8.8g
  • Cooked Kale100 grams (x1)2% DV5.6g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Kale100 grams (x1)9% DV4.3g
  • Cooked Kale100 grams (x1)4% DV1.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Kale100 grams (x1)0% DV0mg
  • Cooked Kale100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Kale100 grams (x1)14% DV3.6g
  • Cooked Kale100 grams (x1)8% DV2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Kale100 grams (x1)5% DV2.3g
  • Cooked Kale100 grams (x1)3% DV1.3g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Kale100 grams (x1)8% DV1.5mg
  • Cooked Kale100 grams (x1)5% DV0.9mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Kale100 grams (x1)12% DV150mg
  • Cooked Kale100 grams (x1)6% DV72mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Kale100 grams (x1)10% DV491mg
  • Cooked Kale100 grams (x1)5% DV228mg
~ = missing data
 Macronutrients
Food ##1#2
Weight (g)100100
Calories
(%DV)
49
(2%)
28
(1%)
Fat (g)
(%DV)
0.9
(1%)
0.4
(1%)
Protein (g)
(%DV)
4.3
(9%)
1.9
(4%)
Carbohydrates (g)
(%DV)
8.8
(3%)
5.6
(2%)
Sugar (g)
(%DV)
2.3
(5%)
1.3
(3%)
Fiber (g)
(%DV)
3.6
(14%)
2
(8%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0.1
(0%)
Net Carbs (g)5.23.6
Trans Fats (g)00
 Minerals
Food ##1#2
Weight (g)100100
Calcium (mg)
(%DV)
150
(12%)
72
(6%)
Iron (mg)
(%DV)
1.5
(8%)
0.9
(5%)
Potassium (mg)
(%DV)
491
(10%)
228
(5%)
Magnesium (mg)
(%DV)
47
(11%)
18
(4%)
Phosphorus (mg)
(%DV)
92
(7%)
28
(2%)
Sodium (mg)
(%DV)
38
(2%)
23
(1%)
Zinc (mg)
(%DV)
0.6
(5%)
0.2
(2%)
Copper (mg)
(%DV)
1.5
(167%)
0.2
(17%)
Manganese (mg)
(%DV)
0.7
(29%)
0.4
(18%)
Selenium (μg)
(%DV)
0.9
(2%)
0.9
(2%)
Fluoride (μg)~~
 Vitamins
Food ##1#2
Weight (g)100100
Vitamin A, RAE (μg)
(%DV)
500
(56%)
681
(76%)
Vitamin C (mg)
(%DV)
120
(133%)
41
(46%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0.1
(4%)
Riboflavin (B2) (mg)
(%DV)
0.1
(10%)
0.1
(5%)
Niacin (B3) (mg)
(%DV)
1
(6%)
0.5
(3%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
0
(1%)
Vitamin B6 (mg)
(%DV)
0.3
(16%)
0.1
(8%)
Folate (B9) (μg)
(%DV)
141
(35%)
13
(3%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
141
(35%)
13
(3%)
Folate (DFE) (μg)
(%DV)
141
(35%)
13
(3%)
Choline (mg)
(%DV)
0.8
(0%)
0.4
(0%)
Retinol (μg)00
Vitamin A (IU)
(%DV)
9990
(333%)
13621
(454%)
Beta Carotene (μg)
(%RDA)
5927
(55%)
8173
(76%)
Alpha Carotene (μg)
(%RDA)
54
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
81
(0%)
0
(0%)
Lycopene (μg)00
Lut + Zeaxan (μg)819818246
Vitamin E (mg)
(%DV)
1.5
(10%)
0.9
(6%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~
Cholecalciferol (D3) (μg)~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
704.8
(587%)
817
(681%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~
Menaquinone-4 (μg)~~
 Other
Food ##1#2
Weight (g)100100
Water (g)8491.2
Ash (g)21
Alcohol (g)00
Caffeine (mg)00
Theobromine (mg)00
 Carbohydrates
Food ##1#2
Weight (g)100100
Sucrose (g)~~
Glucose (g)~~
Fructose (g)~~
Lactose (g)~~
Maltose (g)~~
Galactose (g)~~
Starch (g)~~
 Fats
Food ##1#2
Weight (g)100100
Omega 3s (mg)
(%AI)
180
(11%)
103
(6%)
Omega 6s (mg)
(%AI)
138
(1%)
79
(0%)
Omega 3 to Omega 6 Ratio1.3
 
1.3
 
Omega 6 to Omega 3 Ratio0.77
 
0.77
 
4:0 (mg)00
6:0 (mg)00
8:0 (mg)00
10:0 (mg)00
12:0 (mg)21
13:0 (mg)~~
14:0 (mg)32
15:0 (mg)~~
16:0 (mg)7643
17:0 (mg)~~
18:0 (mg)42
20:0 (mg)~~
22:0 (mg)~~
24:0 (mg)~~
Monosaturated Fats (mg)52
 
30
 
14:1 (mg)~~
15:1 (mg)~~
16:1 undifferentiated (mg)10
16:1 c (mg)~~
16:1 t (mg)~~
17:1 (mg)~~
18:1 undifferentiated (mg)4928
18:1 c (mg)~~
18:1 t (mg)~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
20:1 (mg)00
22:1 undifferentiated (mg)0
 
0
 
22:1 c (mg)~~
22:1 t (mg)~~
24:1 c (mg)~~
Polyunsaturated Fats (mg)338
 
193
 
18:2 undifferentiated (mg)13879
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)180103
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
18:3 n-6 c,c,c (mg)~~
18:3i (mg)~~
18:4 (mg)00
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)2
 
1
 
20:4 n-6 (mg)~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
21:5 (mg)~~
22:4 (mg)~~
Docosapentaenoic Acid (DPA) (mg)00
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
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
Weight (g)100100
Betaine (mg)~0
Tryptophan (mg)
(%RDI)
~
(~%)
23
(8%)
Threonine (mg)
(%RDI)
~
(~%)
85
(8%)
Isoleucine (mg)
(%RDI)
~
(~%)
114
(8%)
Leucine (mg)
(%RDI)
~
(~%)
133
(5%)
Lysine (mg)
(%RDI)
~
(~%)
114
(5%)
Methionine (mg)
(%RDI)
~
(~%)
18
(2%)
Cystine (mg)
(%RDI)
~
(~%)
25
(9%)
Phenylalanine (mg)
(%RDI)
~
(~%)
97
(11%)
Tyrosine (mg)
(%RDI)
~
(~%)
67
(8%)
Valine (mg)
(%RDI)
~
(~%)
104
(6%)
Arginine (mg)~106
Histidine (mg)
(%RDI)
~
(~%)
40
(6%)
Alanine (mg)~96
Aspartic acid (mg)~170
Glutamic acid (mg)~216
Glycine (mg)~92
Proline (mg)~113
Serine (mg)~80
Hydroxyproline (mg)~~

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