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Cooked Kale
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Cooked Kale

Kale Cooked Boiled Drained Without Salt
Database: Standard Release (Common)
Nutrition Facts
Serving Size
1 cup, chopped (130g)
Calories47
% Daily Value *
Total Fat 1.6g2%
Saturated Fat 0.2g1%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 20.8mg1%
Total Carbohydrate 6.9g2%
Dietary Fiber 5.2g21%
Total Sugars 1.6g3%
Includes ~g Added Sugars~%
Protein 3.8g8%
Vitamin C 23.1mg26%
Vitamin D 0μg0%
Iron 1.1mg6%
Calcium 195mg15%
Potassium 187.2mg4%
Phosphorus 54.6mg4%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
~ = missing data
What is this food made of?
90%Water
1%Fat
5%Carbs
3%Protein

Macronutrients by %DV


Bar length represents the %DV. (~ = missing data)
  • Calories2% DV47 calories
  • Fat2% DV1.6g
  • Saturated Fats1% DV0.2g
  • Cholesterol0% DV0mg
  • Carbohydrate2% DV6.9g
  • Fiber21% DV5.2g
  • Sugars3% DV1.6g
  • Protein8% DV3.8g

Common Minerals by %DV


Bar length represents the %DV. (~ = missing data)
  • Calcium15% DV195mg
  • Iron, Fe6% DV1.1mg
  • Potassium, K4% DV187.2mg
  • Sodium1% DV20.8mg
  • Magnesium8% DV32.5mg
  • Zinc, Zn3% DV0.4mg

Common Vitamins by %DV


Bar length represents the %DV. (~ = missing data)
  • Vitamin A, RAE21% DV189.8μg
  • Vitamin B120% DV0μg
  • Vitamin C26% DV23.1mg
  • Vitamin D0% DV0μg
  • Vitamin E14% DV2.1mg
  • Vitamin K453% DV544.1μg
Macronutrients
Macronutrients %DV
~ = missing data
Weight130g
Calories 47 2%
Fat 1.6g 2%
Protein 3.8g 8%
Carbohydrate 6.9g 2%
Sugars 1.6g 3%
Fiber 5.2g 21%
Cholesterol 0mg 0%
Saturated Fats 0.2g 1%
Net-Carbs 1.7g
Trans Fatty Acids 0g
Minerals
Minerals %DV
~ = missing data
Weight130g
Calcium 195mg 15%
Iron, Fe 1.1mg 6%
Potassium, K 187.2mg 4%
Magnesium 32.5mg 8%
Phosphorus, P 54.6mg 4%
Sodium 20.8mg 1%
Zinc, Zn 0.4mg 3%
Copper, Cu 0.1mg 10%
Manganese 0.7mg 31%
Selenium, Se 1.2μg 2%
Fluoride, F ~μg ~%
Molybdenum ~μg
Iodine, I ~μg
Chlorine ~mg
Chromium ~μg
Vitamins
Vitamins %DV
~ = missing data
Weight130g
Vitamin A, RAE 189.8μg 21%
Vitamin C 23.1mg 26%
Thiamin (B1) 0.1mg 7%
Riboflavin (B2) 0.2mg 14%
Niacin (B3) 0.6mg 4%
Vitamin B5 (PA) 0.2mg 4%
Vitamin B6 0.1mg 5%
Biotin ~μg
Folate (B9) 84.5μg 21%
Folic acid 0μg 0%
Food Folate 84.5μg 21%
Folate DFE 84.5μg 21%
Choline 0.5mg 0%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta 2250.3μg 21%
Carotene, alpha 13μg 0%
Cryptoxanthin, beta 33.8μg 0%
Vitamin A, IU 3789.5IU 126%
Lycopene 0μg
Lut + Zeaxanthin 6477.9μg
Vitamin E 2.1mg 14%
Vitamin D 0μg 0%
Vitamin D2 ~μg
Vitamin D3 ~μg
Vitamin D (IU) 0IU 0%
Vitamin K 544.1μg 453%
Vitamin K1 0μg
Menaquinone-4 0μg
Other
Other
~ = missing data
Weight130g
Water 116.8g
Ash 1g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -3.45
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight130g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose 0.3g
Glucose (Dextrose) 0.7g
Fructose 0.5g
Lactose 0g
Maltose 0g
Galactose 0g
Starch ~g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
Fats %AI
~ = missing data
Weight130g
Monounsaturated Fats 133mg
Polyunsaturated Fats 858mg
Omega 3s 482mg 30%
Omega 6s 372mg 2%
Omega 3 to Omega 6 Ratio 1.3
Omega 6 to Omega 3 Ratio 0.77
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 8mg
13:0 ~mg
14:0 8mg
15:0 ~mg
16:0 203mg
17:0 ~mg
18:0 8mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 0mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 133mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 0mg
22:1 undifferentiated 0mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 372mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 482mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 0mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 4mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
Amino Acids %RDI
~ = missing data
Weight130g
Betaine 0mg
Tryptophan 46mg 16%
Threonine 170mg 16%
Isoleucine 229mg 16%
Leucine 267mg 10%
Lysine 229mg 11%
Methionine 38mg 5%
Cystine 51mg 18%
Phenylalanine 195mg 22%
Tyrosine 135mg 15%
Valine 208mg 11%
Arginine 212mg
Histidine 224mg 32%
Alanine 192mg
Aspartic acid 342mg
Glutamic acid 432mg
Glycine 183mg
Proline 226mg
Serine 161mg
Hydroxyproline ~mg
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