| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| Whole Recipe (450g) | |||
| Calories | 125 | ||
| % Daily Value * | |||
| Total Fat 2.7g | 3% | ||
| Saturated Fat 0.32g | 2% | ||
| Trans Fat 0g | |||
| Cholesterol 0mg | 0% | ||
| Sodium 159.4mg | 7% | ||
| Total Carbohydrate 20g | 7% | ||
| Dietary Fiber 12.3g | 44% | ||
| Total Sugars 4.3g | 9% | ||
| Includes --g Added Sugars | --% | ||
| Protein 12.8g | 26% | ||
| Vitamin C 76.2mg | 85% | ||
| Vitamin D 0mcg | 0% | ||
| Iron 8.7mg | 49% | ||
| Calcium 605mg | 47% | ||
| Potassium 1252.8mg | 27% | ||
| Phosphorus 214.2mg | 17% | ||
| *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. | |||
A donut chart showing which nutrients contribute to the caloric total. There are 125 calories in Cooked Kale (Boiled, Drained) coming from 33% protein, 52% carbs, 15% fat, and 0% alcohol.
A pie chart showing the macro nutrient components for Cooked Kale (Boiled, Drained). This food consists of 92.02% water, 2.88% protein, 4.5% carbs, 0.61% fat, and 0% alcohol.
| Macronutrients | ||
|---|---|---|
| -- = missing data | %DV | |
| Weight | 450g | |
| Calories | 125 | 6% |
| Fat | 2.7g | 3% |
| Protein | 12.8g | 26% |
| Carbohydrate | 20g | 7% |
| Sugars | 4.3g | 9% |
| Fiber | 12.3g | 44% |
| Cholesterol | 0mg | 0% |
| Saturated Fats | 0.32g | 2% |
| Net-Carbs | 7.6g | |
| Trans Fatty Acids | 0g | |
| Minerals | ||
| -- = missing data | %DV | |
| Weight | 450g | |
| Calcium | 605mg | 47% |
| Iron, Fe | 8.7mg | 49% |
| Potassium, K | 1252.8mg | 27% |
| Magnesium | 207.3mg | 49% |
| Phosphorus, P | 214.2mg | 17% |
| Sodium | 159.4mg | 7% |
| Zinc, Zn | 2mg | 18% |
| Copper, Cu | 0.6mg | 67% |
| Manganese | 2.4mg | 104% |
| Selenium, Se | 4.7mcg | 9% |
| Fluoride, F | 68mcg | 2% |
| Molybdenum | --mcg | |
| Iodine, I | --mcg | |
| Chlorine | --mg | |
| Chromium | --mcg | |
| Vitamins | ||
| -- = missing data | %DV | |
| Weight | 450g | |
| Vitamin A, RAE | 1998.2mcg | 222% |
| Vitamin C | 76.2mg | 85% |
| Thiamin (B1) | 0.31mg | 26% |
| Riboflavin (B2) | 0.7mg | 53% |
| Niacin (B3) | 2.1mg | 13% |
| Vitamin B5 (PA) | 0.65mg | 13% |
| Vitamin B6 | 0.65mg | 39% |
| Biotin | --mcg | |
| Folate (B9) | 359.9mcg | 90% |
| Folic acid | 0mcg | 0% |
| Food Folate | 359.9mcg | 90% |
| Folate DFE | 359.9mcg | 90% |
| Choline | 36.5mg | 7% |
| Vitamin B12 | 0mcg | 0% |
| Retinol | 0mcg | |
| Carotene, beta | 23928.7mcg | 222% |
| Carotene, alpha | 25.6mcg | 0% |
| Cryptoxanthin, beta | 82.8mcg | 0% |
| Vitamin A, IU | 39973.3IU | |
| Lycopene | 0mcg | |
| Lut + Zeaxanthin | 41392.3mcg | |
| Vitamin E | 8.3mg | 56% |
| Vitamin D | 0mcg | 0% |
| Vitamin D2 | --mcg | |
| Vitamin D3 | --mcg | |
| Vitamin D (IU) | 0IU | 0% |
| Vitamin K | 2262.3mcg | 1885% |
| Vitamin K1 | 0mcg | |
| Menaquinone-4 (K2) | 0mcg | |
| Other | ||
| -- = missing data | ||
| Weight | 450g | |
| Water | 409.4g | |
| Ash | 5g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | -25.58 | |
| Carbs & Sugars | ||
| -- = missing data | %DV | |
| Weight | 450g | |
| Soluble Fiber | --g | |
| Insoluble Fiber | --g | |
| Added Sugar | --g | --% |
| Sucrose | 0.33g | |
| Glucose (Dextrose) | 0.7g | |
| Fructose | 0.55g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | --g | |
| Carbohydrate, other | --g | |
| Total sugar alcohols | --g | |
| Fats | ||
| -- = missing data | %AI | |
| Weight | 450g | |
| Total Monounsaturated | 0.297g | |
| Total Polyunsaturated | 1.119g | |
| Omega 3s | 0.679g | 42% |
| Omega 6s | 0.436g | 3% |
| Omega 3 to Omega 6 Ratio | 1.56 | |
| Omega 6 to Omega 3 Ratio | 0.64 | |
| Omega 3 Fats | ||
| alpha-Linolenic Acid (ALA) | --g | --% |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| n-3-Eicosatrienoic Acid (20:3) | --g | |
| Omega-6 Fats | ||
| Linoleic Acid (18:2 n-6 cis cis) | --g | |
| gamma-Linolenic Acid (GLA) | --g | |
| cis-cis-n6-Eicosadienoic Acid | --g | |
| Dihomo-gamma-linolenic acid (DGLA) | --g | |
| Arachidonic acid (AA) | --g | |
| Saturated Fats | ||
| Butyric (4:0) | 0g | |
| Caproic (6:0) | 0g | |
| Caprylic Acid (8:0) | 0g | |
| Capric Acid (10:0) | 0g | |
| Lauric Acid (12:0) | 0.008g | |
| Tridecanoic Acid (13:0) | --g | |
| Myristic Acid (14:0) | 0.019g | |
| Pentadecanoic Acid (15:0) | --g | |
| Palmitic Acid (16:0) | 0.271g | |
| Margaric Acid (17:0) | --g | |
| Stearic Acid (18:0) | 0.016g | |
| Arachidic Acid (20:0) | --g | |
| Behenic Acid (22:0) | --g | |
| Lignoceric Acid (24:0) | --g | |
| Monounsaturated Fats | ||
| Myristoleic Acid (14:1) | --g | |
| Pentadecenoic Acid (15:1) | --g | |
| Palmitoleic Acid (16:1) | 0.007g | |
| cis-Palmitoleic Acid (16:1 cis) | --g | |
| Heptadecenoic Acid (17:1) | --g | |
| Oleic Acid (18:1) | 0.163g | |
| cis-Oleic Acid (18:1 cis) | --g | |
| cis-Vaccenic acid | --g | |
| Gadoleic Acid (20:1) | 0.032g | |
| Docosenoic Acid (22:1) | 0.097g | |
| cis-Docosenoic Acid (22:1 cis) | --g | |
| cis-Tetracosenoic Acid (24:1 cis) | --g | |
| Polyunsaturated Fats | ||
| Octadecadienoic Acid (18:2) | 0.436g | |
| Conjugated Linoleic Acid (CLAs) | --g | |
| i-Octadecadienoic Acid (18:2 mixed isomers) | --g | |
| undifferentiated-Octadecatrienoic | 0.679g | |
| Octadecatrienoic Acid (mixed isomers) | --g | |
| Parinaric Acid (18:4) | 0g | |
| Eicosatrienoic Acid (20:3) | --g | |
| Eicosatetraenoic Acid 20:4 | 0.004g | |
| Heneicosapentaenoic Acid 21:5 | --g | |
| 22:4 | --g | |
| Trans Fats | ||
| Trans-Polyenoic Fats | --g | |
| Trans-Monoenoic Fats | --g | |
| trans-Palmitoleic Acid (16:1 trans) | --g | |
| trans-Oleic Acid (18:1 trans) | --g | |
| trans-Docosenoic Acid (22:1 trans) | --g | |
| trans-Octadecadienoic Acid (18:2 trans) | --g | |
| trans-trans-Octadecadienoic Acid (18:2 trans trans) | --g | |
| Phytosterols (Plant Sterols) | ||
| Total Phytosterols | --g | |
| Stigmasterol | --g | |
| Campesterol | --g | |
| Beta-sitosterol | --g | |
| Amino Acids | ||
| -- = missing data | %RDI | |
| Weight | 450g | |
| Essential Amino Acids | ||
| Histidine | 342mg | 49% |
| Isoleucine | 502mg | 36% |
| Leucine | 682mg | 25% |
| Lysine | 556mg | 26% |
| Methionine | 137mg | 19% |
| Phenylalanine | 436mg | 50% |
| Threonine | 399mg | 38% |
| Tryptophan | 118mg | 42% |
| Valine | 510mg | 28% |
| Conditionally Essential Amino Acids | ||
| Arginine | 514mg | |
| Cystine | 114mg | 40% |
| Glycine | 435mg | |
| Proline | 435mg | |
| Tyrosine | 339mg | 39% |
| Non-Essential Amino Acids | ||
| Alanine | 457mg | |
| Aspartic acid | 792mg | |
| Betaine | 161mg | |
| Glutamic acid | 1074mg | |
| Hydroxyproline | --mg | |
| Serine | 354mg | |