Boiled kale - nutritional value information and benefits

Water 89.82 g

-

Calories 40.00 kcal

1%

Protein 2.94 g

3%

Fat (lipid) 1.21 g

1%

Ash 0.73 g

-

Carbohydrate 5.30 g

1%

Fiber 3.15 g

-

Sugars 1.21 g

-

Sucrose 0.25 g

-

Glucose (dextrose) 0.54 g

-

Fructose 0.42 g

-

Lactose 0.00 g

-

Maltose 0.00 g

-

Galactose 0.00 g

-

Calcium, Ca 150.00 mg

15%

Iron, Fe 0.84 mg

8%

Magnesium, Mg 25.00 mg

6%

Phosphorus, P 42.00 mg

6%

Potassium, K 144.00 mg

3%

Sodium, Na 134.00 mg

10%

Zinc, Zn 0.27 mg

2%

Copper, Cu 0.07 mg

7%

Manganese, Mn 0.54 mg

23%

Selenium, Se 0.95 mcg

1%

Vitamin A 146.00 mcg

16%

Retinol 0.00 mcg

0%

Carotene, beta 1731.00 mcg

34%

Carotene, alpha 10.00 mcg

0%

Cryptoxanthin, beta 26.00 mcg

-

Lycopene 0.00 mcg

-

Lutein + zeaxanthin 4983.00 mcg

-

Vitamin E (alpha-tocopherol) 1.61 mg

11%

Vitamin D (D2 + D3) 0.00 mcg

0%

Vitamin K (phylloquinone) 418.50 mcg

348%

Vitamin K (Menaquinone-4) 0.00 mcg

0%

Vitamin C, total ascorbic acid 17.80 mg

19%

Thiamin 0.06 mg

5%

Riboflavin 0.14 mg

10%

Niacin 0.46 mg

2%

Pantothenic acid 0.17 mg

3%

Vitamin B-6 0.06 mg

4%

Folic acid 0.00 mcg

-

Folate, food 65.00 mcg

16%

Folate, DFE 65.00 mcg

16%

Choline, total 0.40 mg

0%

Vitamin B-12 0.00 mcg

0%

Betaine 0.30 mg

-

Tryptophan 0.04 g

4%

Threonine 0.13 g

5%

Isoleucine 0.18 g

8%

Leucine 0.21 g

4%

Lysine 0.18 g

4%

Methionine 0.03 g

1%

Cystine 0.04 g

2%

Phenylalanine 0.15 g

3%

Tyrosine 0.10 g

2%

Valine 0.16 g

6%

Arginine 0.16 g

2%

Histidine 0.17 g

8%

Alanine 0.15 g

2%

Aspartic acid 0.26 g

2%

Glutamic acid 0.33 g

2%

Glycine 0.14 g

4%

Proline 0.17 g

3%

Serine 0.12 g

1%

Saturated fatty acids (SFA) 0.17 g

Butyric acid, SFA 4:0 0.00 g

Caproic acid, SFA 6:0 0.00 g

Caprylic acid, SFA 8:0 0.00 g

Capric acid, SFA 10:0 0.00 g

Lauric acid, SFA 12:0 0.01 g

Myristic acid, SFA 14:0 0.01 g

Palmitic acid, SFA 16:0 0.15 g

Stearic acid, SFA 18:0 0.01 g

Monounsaturated fatty acids (MUFA) 0.10 g

Palmitoleic acid, MUFA 16:1, ω−7 0.00 g

Oleic acid, MUFA 18:1, ω−9 0.10 g

Eicosenoic acid, MUFA 20:1 0.00 g

Erucic acid, MUFA 22:1, ω−9 0.00 g

Polyunsaturated fatty acids (PUFA) 0.62 g

Linoleic acid, PUFA 18:2, ω-6 0.27 g

Linolenic acid, PUFA 18:3 0.35 g

Stearidonic acid, PUFA 18:4, ω-3 0.00 g

Arachidonic acid, PUFA 20:4, ω-6 0.00 g

PUFA 2:5 n-3 (EPA) 0.00 g

Docosapentaenoic acid, PUFA 22:5 n-3 (DPA), ω-3 0.00 g

Docosahexaenoic acid, PUFA 22:6 n-3 (DHA), ω-3 0.00 g

Trans fatty acids (TFA) 0.00 g

Cholesterol 0.00 mg

Alcohol, ethyl 0.00 g

Caffeine 0.00 mg

Theobromine 0.00 mg