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Kale: detail




Kale: Macro nutrients

Kale: Macro nutrients, for a portion of 20g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy0%9.8kcal49kcal2070kcalNR
ProteinsProteins2%0.86g4.3g50g180g
CarbohydrateCarbohydrate1%1.8g8.8g230g340g
LipidLipid0%0.19g0.93g50g80g
» Saturated fatSaturated fat0%0.018g0.091g17g27g
» Monounsaturated fatMonounsaturated fat0%0.01g0.052g17g27g
» Polyunsaturated fatPolyunsaturated fat0%0.068g0.34g17g27g
» » Omega 3Omega 3NR
» » Omega 6Omega 6NR
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber2%0.48g2.4g25gNR
WaterWater1%17g84g2700gNR



Kale: Vitamins

Kale: Vitamins, for a portion of 20g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A14%100µg500µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene47%1185µg5927µg2520µgNR
ThiamineThiamine2%0.022mg0.11mg1.1mgNR
RiboflavinRiboflavin2%0.026mg0.13mg1.1mgNR
NiacinNiacin3%0.36NE1.8NE14NENR
Pantothenic acidPantothenic acid0%0.018mg0.091mg5mgNR
Vitamin B6Vit. B64%0.054mg0.27mg1.3mg100mg
Folic acidFolic acid7%28µg141µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C32%24mg120mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E2%0.31mg1.5mg15mgNR
Vitamin KVit. K157%141µg705µg90µgNR



Kale: Dietary minerals

Kale: Dietary minerals, for a portion of 20g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium3%30mg150mg1000mg2500mg
CopperCopper33%0.3mg1.5mg0.9mg10mg
IronIron2%0.29mg1.5mg18mg45mg
MagnesiumMagnesium3%9.4mg47mg320mgNR
ManganeseManganese7%0.13mg0.66mg1.8mg11mg
PhosphorusPhosphorus3%18mg92mg700mg4000mg
PotassiumPotassium2%98mg491mg4700mgNR
SeleniumSelenium0%0.18µg0.9µg55µg400µg
SodiumSodium1%7.6mg38mg1500mg2300mg
Salt (sodium equivalence)Salt1%21mg103mg4100mg4100mg
ZincZinc1%0.11mg0.56mg8mg40mg



Kale: Essential amino acids

Kale: Essential amino acids, for a portion of 20g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidineNR
IsoleucineIsoleucineNR
LeucineLeucineNR
LysineLysineNR
MethionineMethionineNR
PhenylalaninePhenylalanineNR
ThreonineThreonineNR
TryptophanTryptophanNR
ValineValineNR



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