| 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 | 6% | ||
| Total Carbohydrate 46.3g | 15% | ||
| 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 coming from 38% protein, 32% carbs, 30% fat, and 0% alcohol.
A pie chart showing the macro nutrient componenets for Cooked Kale. This food consists of 74.44% water, 11.72% protein, 9.83% carbs, 4.01% fat, and 0% alcohol.
| ~ = missing data | %DV | |
| Weight | 485g | |
| Calories | 578 | 29% |
| Fat | 18.9g | 24% |
| Protein | 55.2g | 110% |
| Carbohydrate | 46.3g | 15% |
| 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 | |
| ~ = 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 | 6% |
| Zinc, Zn | 3.8mg | 34% |
| Copper, Cu | 1mg | 110% |
| Manganese | 1.9mg | 83% |
| Selenium, Se | 85.9mcg | 156% |
| Fluoride, F | ~mcg | ~% |
| Molybdenum | ~mcg | |
| Iodine, I | ~mcg | |
| Chlorine | ~mg | |
| Chromium | ~mcg | |
| ~ = missing data | %DV | |
| Weight | 485g | |
| Vitamin A, RAE | 211.9mcg | 24% |
| Vitamin C | 23.1mg | 26% |
| Thiamin (B1) | 0.7mg | 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 | 129% |
| 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 | 0mcg | |
| ~ = missing data | ||
| Weight | 485g | |
| Water | 350.6g | |
| Ash | 8g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | 13.49 | |
| ~ = missing data | %DV | |
| Weight | 485g | |
| 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 | 32.6g | |
| Carbohydrate, other | ~g | |
| Total sugar alcohols | ~g | |
| ~ = missing data | %AI | |
| Weight | 485g | |
| Monounsaturated Fats | 5694mg | |
| Polyunsaturated Fats | 8388mg | |
| Omega 3s | 4444mg | 278% |
| Omega 6s | 2548mg | 15% |
| Omega 3 to Omega 6 Ratio | 1.74 | |
| Omega 6 to Omega 3 Ratio | 0.57 | |
| 18:3 n-3 c,c,c (ALA) | ~mg | |
| 20:5 n-3 (EPA) | 699mg | |
| 22:5 n-3 (DPA) | 626mg | |
| 22:6 n-3 (DHA) | 2457mg | |
| 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 | 307mg | |
| 15:0 | ~mg | |
| 16:0 | 1942mg | |
| 17:0 | ~mg | |
| 18:0 | 492mg | |
| 20:0 | ~mg | |
| 22:0 | ~mg | |
| 24:0 | ~mg | |
| 14:1 | ~mg | |
| 15:1 | ~mg | |
| 16:1 undifferentiated | 547mg | |
| 16:1 c | ~mg | |
| 17:1 | ~mg | |
| 18:1 undifferentiated | 3937mg | |
| 18:1 c | ~mg | |
| 18:1-11 t (18:1t n-7) | ~mg | |
| 20:1 | 544mg | |
| 22:1 undifferentiated | 659mg | |
| 22:1 c | ~mg | |
| 24:1 c | ~mg | |
| 18:2 undiff | 2548mg | |
| 18:2 n-6 c,c | ~mg | |
| 18:2 CLAs | ~mg | |
| 18:2 i | ~mg | |
| 18:3 undiff | 1282mg | |
| 18:3 n-6 c,c,c | ~mg | |
| 18:3i | ~mg | |
| 18:4 | 180mg | |
| 20:2 n-6 c,c | ~mg | |
| 20:3 undifferentiated | ~mg | |
| 20:3 n-3 | ~mg | |
| 20:3 n-6 | ~mg | |
| 20:4 undifferentiated | 591mg | |
| 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 | |
| ~ = missing data | %RDI | |
| Weight | 485g | |
| Betaine | 0mg | |
| Tryptophan | 626mg | 224% |
| Threonine | 2308mg | 220% |
| Isoleucine | 2512mg | 179% |
| Leucine | 4263mg | 156% |
| Lysine | 4642mg | 221% |
| Methionine | 1495mg | 205% |
| Cystine | 631mg | 220% |
| Phenylalanine | 2225mg | 254% |
| Tyrosine | 1749mg | 200% |
| Valine | 2777mg | 153% |
| Arginine | 3428mg | |
| Histidine | 1732mg | 247% |
| Alanine | 3146mg | |
| Aspartic acid | 5423mg | |
| Glutamic acid | 7960mg | |
| Glycine | 2659mg | |
| Proline | 2199mg | |
| Serine | 2251mg | |
| Hydroxyproline | ~mg | |