| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| Whole Recipe (485g) | |||
| Calories | 578 | ||
| % Daily Value * | |||
| Total Fat 18.9g | 24% | ||
| Saturated Fat 2.8g | 14% | ||
| Trans Fat 0g | |||
| Cholesterol 120.7mg | 40% | ||
| Sodium 129mg | 5% | ||
| Total Carbohydrate 46.3g | 17% | ||
| Dietary Fiber 10.4g | 37% | ||
| Total Sugars 3.2g | 6% | ||
| Includes --g Added Sugars | --% | ||
| Protein 55.2g | 110% | ||
| Vitamin C 23.1mg | 26% | ||
| Vitamin D 0mcg | 0% | ||
| Iron 5.6mg | 31% | ||
| Calcium 252mg | 19% | ||
| Potassium 1573mg | 33% | ||
| Phosphorus 771mg | 62% | ||
| *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 578 calories in Cooked Kale (Boiled, Drained) coming from 38% protein, 32% carbs, 30% fat, and 0% alcohol.
A pie chart showing the macro nutrient components for Cooked Kale (Boiled, Drained). This food consists of 74.4% water, 11.7% protein, 9.8% carbs, 4% fat, and 0% alcohol.
| Macronutrients | ||
|---|---|---|
| -- = missing data | %DV | |
| Weight | 485g | |
| Calories (kcal) | 578 | 29% |
| Fat | 18.9g | 24% |
| Protein | 55.2g | 110% |
| Carbohydrate | 46.3g | 17% |
| Sugars | 3.2g | 6% |
| Fiber | 10.4g | 37% |
| Cholesterol | 120.7mg | 40% |
| Saturated Fats | 2.8g | 14% |
| Net-Carbs | 35.9g | |
| Trans Fatty Acids | 0g | |
| Minerals | ||
| -- = missing data | %DV | |
| Weight | 485g | |
| Calcium | 252mg | 19% |
| Iron, Fe | 5.6mg | 31% |
| Potassium, K | 1573mg | 33% |
| Magnesium | 213.8mg | 51% |
| Phosphorus, P | 771mg | 62% |
| Sodium | 129mg | 5% |
| Zinc, Zn | 3.8mg | 34% |
| Copper, Cu | 0.99mg | 110% |
| Manganese | 1.9mg | 83% |
| Selenium, Se | 85.9mcg | 156% |
| Fluoride, F | --mcg | --% |
| Molybdenum | --mcg | |
| Iodine, I | 0mcg | |
| Chlorine | --mg | |
| Chromium | --mcg | |
| Vitamins | ||
| -- = missing data | %DV | |
| Weight | 485g | |
| Vitamin A, RAE | 211.9mcg | 24% |
| Vitamin C | 23.1mg | 26% |
| Thiamin (B1) | 0.75mg | 62% |
| Riboflavin (B2) | 1.2mg | 93% |
| Niacin (B3) | 18.5mg | 116% |
| Vitamin B5 (PA) | 3.5mg | 70% |
| Vitamin B6 | 1.9mg | 113% |
| Biotin | --mcg | |
| Folate (B9) | 211.5mcg | 53% |
| Folic acid | 0mcg | 0% |
| Food Folate | 211.5mcg | 53% |
| Folate DFE | 211.5mcg | 53% |
| Choline | 43.1mg | 8% |
| Vitamin B12 | 5.2mcg | 216% |
| Retinol | 22.1mcg | |
| Carotene, beta | 2255.9mcg | 21% |
| Carotene, alpha | 13mcg | 0% |
| Cryptoxanthin, beta | 33.8mcg | 0% |
| Vitamin A, IU | 3873.6IU | |
| Lycopene | 0mcg | |
| Lut + Zeaxanthin | 6576mcg | |
| Vitamin E | 3.3mg | 22% |
| Vitamin D | 0mcg | 0% |
| Vitamin D2 | --mcg | |
| Vitamin D3 | --mcg | |
| Vitamin D (IU) | 0IU | 0% |
| Vitamin K | 544.1mcg | 453% |
| Vitamin K1 | 0mcg | |
| Menaquinone-4 (K2) | 0mcg | |
| Other | ||
| -- = missing data | ||
| Weight | 485g | |
| Water | 350.6g | |
| Ash | 8g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | 13.49 | |
| Carbs & Sugars | ||
| -- = missing data | %DV | |
| Weight | 485g | |
| 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 | 32.6g | |
| Carbohydrate, other | --g | |
| Total sugar alcohols | --g | |
| Fats | ||
| -- = missing data | %AI | |
| Weight | 485g | |
| Total Monounsaturated | 5.694g | |
| Total Polyunsaturated | 8.388g | |
| Omega 3s | 4.393g | 275% |
| Omega 6s | 2.548g | 15% |
| Omega 3 to Omega 6 Ratio | 1.72 | |
| Omega 6 to Omega 3 Ratio | 0.58 | |
| Omega 3 Fats | ||
| alpha-Linolenic Acid (ALA) | --g | --% |
| Eicosapentaenoic Acid (EPA) | 0.699g | |
| Docosapentaenoic Acid (DPA) | 0.626g | |
| Docosahexaenoic Acid (DHA) | 2.457g | |
| 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) | 0.307g | |
| Pentadecanoic Acid (15:0) | --g | |
| Palmitic Acid (16:0) | 1.942g | |
| Margaric Acid (17:0) | --g | |
| Stearic Acid (18:0) | 0.492g | |
| 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) | 0.547g | |
| cis-Palmitoleic Acid (16:1 cis) | --g | |
| Heptadecenoic Acid (17:1) | --g | |
| Oleic Acid (18:1) | 3.937g | |
| cis-Oleic Acid (18:1 cis) | --g | |
| cis-Vaccenic acid | --g | |
| Gadoleic Acid (20:1) | 0.544g | |
| Docosenoic Acid (22:1) | 0.659g | |
| cis-Docosenoic Acid (22:1 cis) | --g | |
| cis-Tetracosenoic Acid (24:1 cis) | --g | |
| Polyunsaturated Fats | ||
| Octadecadienoic Acid (18:2) | 2.548g | |
| Conjugated Linoleic Acid (CLAs) | --g | |
| i-Octadecadienoic Acid (18:2 mixed isomers) | --g | |
| undifferentiated-Octadecatrienoic | 1.282g | |
| Octadecatrienoic Acid (mixed isomers) | --g | |
| Parinaric Acid (18:4) | 0.18g | |
| Eicosatrienoic Acid (20:3) | --g | |
| Eicosatetraenoic Acid 20:4 | 0.591g | |
| 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 | 485g | |
| Essential Amino Acids | ||
| Histidine | 1732mg | 247% |
| Isoleucine | 2512mg | 179% |
| Leucine | 4263mg | 156% |
| Lysine | 4642mg | 221% |
| Methionine | 1495mg | 205% |
| Phenylalanine | 2225mg | 254% |
| Threonine | 2308mg | 220% |
| Tryptophan | 626mg | 224% |
| Valine | 2777mg | 153% |
| Conditionally Essential Amino Acids | ||
| Arginine | 3428mg | |
| Cystine | 631mg | 220% |
| Glycine | 2659mg | |
| Proline | 2199mg | |
| Tyrosine | 1749mg | 200% |
| Non-Essential Amino Acids | ||
| Alanine | 3146mg | |
| Aspartic acid | 5423mg | |
| Betaine | 0.39mg | |
| Glutamic acid | 7960mg | |
| Hydroxyproline | --mg | |
| Serine | 2251mg | |