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Boiled Kale: detail




Boiled Kale: Macro nutrients

Boiled Kale: Macro nutrients, for a portion of 75g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy1%21kcal28kcal2070kcalNR
ProteinsProteins3%1.4g1.9g50g180g
CarbohydrateCarbohydrate2%4.2g5.6g230g340g
LipidLipid1%0.3g0.4g50g80g
» Saturated fatSaturated fat0%0.039g0.052g17g27g
» Monounsaturated fatMonounsaturated fat0%0.023g0.03g17g27g
» Polyunsaturated fatPolyunsaturated fat1%0.14g0.19g17g27g
» » Omega 3Omega 3NR
» » Omega 6Omega 6NR
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber6%1.5g2g25gNR
WaterWater3%68g91g2700gNR



Boiled Kale: Vitamins

Boiled Kale: Vitamins, for a portion of 75g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A73%511µg681µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene243%6130µg8173µg2520µgNR
ThiamineThiamine4%0.04mg0.053mg1.1mgNR
RiboflavinRiboflavin5%0.053mg0.07mg1.1mgNR
NiacinNiacin5%0.66NE0.88NE14NENR
Pantothenic acidPantothenic acid1%0.037mg0.049mg5mgNR
Vitamin B6Vit. B68%0.1mg0.14mg1.3mg100mg
Folic acidFolic acid2%9.8µg13µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C41%31mg41mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E4%0.64mg0.85mg15mgNR
Vitamin KVit. K681%613µg817µg90µgNR



Boiled Kale: Dietary minerals

Boiled Kale: Dietary minerals, for a portion of 75g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium5%54mg72mg1000mg2500mg
CopperCopper13%0.12mg0.16mg0.9mg10mg
IronIron4%0.68mg0.9mg18mg45mg
MagnesiumMagnesium4%14mg18mg320mgNR
ManganeseManganese17%0.31mg0.42mg1.8mg11mg
PhosphorusPhosphorus3%21mg28mg700mg4000mg
PotassiumPotassium4%171mg228mg4700mgNR
SeleniumSelenium1%0.68µg0.9µg55µg400µg
SodiumSodium1%17mg23mg1500mg2300mg
Salt (sodium equivalence)Salt1%47mg62mg4100mg4100mg
ZincZinc2%0.18mg0.24mg8mg40mg



Boiled Kale: Essential amino acids

Boiled Kale: Essential amino acids, for a portion of 75g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidine5%0.03g0.04g0.6gNR
IsoleucineIsoleucine7%0.086g0.11g1.2gNR
LeucineLeucine4%0.1g0.13g2.3gNR
LysineLysine5%0.086g0.11g1.8gNR
MethionineMethionine2%0.014g0.018g0.9gNR
PhenylalaninePhenylalanine5%0.073g0.097g1.5gNR
ThreonineThreonine7%0.064g0.085g0.9gNR
TryptophanTryptophan7%0.017g0.023g0.24gNR
ValineValine5%0.078g0.1g1.7gNR



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