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Kale: detail




Kale: Macro nutrients

Kale: Macro nutrients, for a portion of 30g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy1%15kcal49kcal2070kcalNR
ProteinsProteins3%1.3g4.3g50g180g
CarbohydrateCarbohydrate1%2.6g8.8g230g340g
LipidLipid1%0.28g0.93g50g80g
» Saturated fatSaturated fat0%0.027g0.091g17g27g
» Monounsaturated fatMonounsaturated fat0%0.016g0.052g17g27g
» Polyunsaturated fatPolyunsaturated fat1%0.1g0.34g17g27g
» » Omega 3Omega 3NR
» » Omega 6Omega 6NR
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber3%0.72g2.4g25gNR
WaterWater1%25g84g2700gNR



Kale: Vitamins

Kale: Vitamins, for a portion of 30g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A21%150µg500µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene71%1778µg5927µg2520µgNR
ThiamineThiamine3%0.033mg0.11mg1.1mgNR
RiboflavinRiboflavin4%0.039mg0.13mg1.1mgNR
NiacinNiacin4%0.54NE1.8NE14NENR
Pantothenic acidPantothenic acid1%0.027mg0.091mg5mgNR
Vitamin B6Vit. B66%0.081mg0.27mg1.3mg100mg
Folic acidFolic acid11%42µg141µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C48%36mg120mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E3%0.46mg1.5mg15mgNR
Vitamin KVit. K235%211µg705µg90µgNR



Kale: Dietary minerals

Kale: Dietary minerals, for a portion of 30g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium5%45mg150mg1000mg2500mg
CopperCopper50%0.45mg1.5mg0.9mg10mg
IronIron2%0.44mg1.5mg18mg45mg
MagnesiumMagnesium4%14mg47mg320mgNR
ManganeseManganese11%0.2mg0.66mg1.8mg11mg
PhosphorusPhosphorus4%28mg92mg700mg4000mg
PotassiumPotassium3%147mg491mg4700mgNR
SeleniumSelenium0%0.27µg0.9µg55µg400µg
SodiumSodium1%11mg38mg1500mg2300mg
Salt (sodium equivalence)Salt1%31mg103mg4100mg4100mg
ZincZinc2%0.17mg0.56mg8mg40mg



Kale: Essential amino acids

Kale: Essential amino acids, for a portion of 30g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidineNR
IsoleucineIsoleucineNR
LeucineLeucineNR
LysineLysineNR
MethionineMethionineNR
PhenylalaninePhenylalanineNR
ThreonineThreonineNR
TryptophanTryptophanNR
ValineValineNR



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