5-minute Healthy Steamed Kale

In depth nutrient analysis:

5-minute Healthy Steamed Kale
(Note: "--" indicates data is unavailable)
amount 1.00 serving
total weight 256.93 g
Basic Components
nutrient amount %DV
calories 297.54
calories from fat 203.36
calories from saturated fat 28.87
protein 7.61 g
carbohydrates 23.86 g
dietary fiber 4.60 g 18
soluble fiber 1.83 g
insoluble fiber 2.74 g
sugar - total 0.21 g
monosaccharides 0.00 g
disaccharides 0.00 g
other carbs 0.89 g
fat - total 22.60 g
saturated fat 3.21 g
mono fat 16.62 g
poly fat 2.27 g
trans fatty acids 0.00 g
cholesterol 0.00 mg
water 199.35 g
ash 3.51 g
Vitamins
nutrient amount %DV
vitamin A IU 34874.22 IU 1162
vitamin A RE 3488.34 RE
A - carotenoid 3488.34 RE --
A - retinol 0.00 RE
A - beta carotene 20924.80 mcg
thiamin - B1 0.25 mg 21
riboflavin - B2 0.30 mg 23
niacin - B3 2.29 mg 14
niacin equiv 3.82 mg
vitamin B6 0.64 mg 38
vitamin B12 0.00 mcg 0
biotin 1.16 mcg 4
vitamin C 276.14 mg 368
vitamin D IU 0.00 IU 0
vitamin D mcg 0.00 mcg
vitamin E alpha equiv 1.83 mg 12
vitamin E IU 2.72 IU
vitamin E mg 1.83 mg
folate 66.81 mcg 17
vitamin K 1852.96 mcg 2059
pantothenic acid 0.22 mg 4
Minerals
nutrient amount %DV
boron -- mcg
calcium 309.43 mg 31
chloride 154.22 mg
chromium -- mcg --
copper 0.66 mg 73
fluoride -- mg --
iodine -- mcg --
iron 3.88 mg 22
magnesium 77.94 mg 19
manganese 1.78 mg 89
molybdenum 11.34 mcg 25
phosphorus 129.76 mg 19
potassium 1029.27 mg
selenium 2.26 mcg 4
sodium 97.86 mg
zinc 1.02 mg 9
Saturated Fats
nutrient amount %DV
4:0 butyric 0.00 g
6:0 caproic 0.00 g
8:0 caprylic 0.00 g
10:0 capric 0.00 g
12:0 lauric 0.00 g
14:0 myristic 0.01 g
15:0 pentadecanoic 0.00 g
16:0 palmitic 0.17 g
17:0 margaric 0.00 g
18:0 stearic 0.01 g
20:0 arachidic 0.00 g
22:0 behenate 0.00 g
24:0 lignoceric 0.00 g
Mono Fats
nutrient amount %DV
14:1 myristol 0.00 g
15:1 pentadecenoic 0.00 g
16:1 palmitol 0.00 g
17:1 heptadecenoic 0.00 g
18:1 oleic 0.11 g
20:1 eicosen 0.00 g
22:1 erucic 0.00 g
24:1 nervonic 0.00 g
Poly Fats
nutrient amount %DV
18:2 linoleic 0.32 g
18:3 linolenic 0.41 g
18:4 stearidon 0.00 g
20:3 eicosatrienoic 0.00 g
20:4 arachidon 0.00 g
20:5 EPA 0.00 g
22:5 DPA 0.00 g
22:6 DHA 0.00 g
Other Fats
nutrient amount %DV
omega 3 fatty acids 0.41 g 17
omega 6 fatty acids 0.32 g
Amino Acids
nutrient amount %DV
alanine 0.38 g
arginine 0.43 g
aspartate 0.68 g
cystine 0.10 g 38
glutamate 0.86 g
glycine 0.36 g
histidine 0.16 g 18
isoleucine 0.45 g 36
leucine 0.53 g 19
lysine 0.45 g 18
methionine 0.07 g 10
phenylalanine 0.39 g 44
proline 0.45 g
serine 0.32 g
threonine 0.34 g 35
tryptophan 0.09 g 35
tyrosine 0.27 g 37
valine 0.41 g 24
Other
nutrient amount %DV
alcohol 0.00 g
caffeine 0.00 mg
artif sweetener total -- mg
aspartame -- mg
saccharin -- mg
sugar alcohol 0.00 g
glycerol 0.00 g
inositol 0.00 g
mannitol 0.00 g
sorbitol 0.00 g
xylitol 0.00 g
organic acids 0.00 mg
acetic acid 0.00 mg
citric acid 0.00 mg
lactic acid 0.00 mg
malic acid 0.00 mg
choline -- mg --
taurine -- mg
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2015 The George Mateljan Foundation, All Rights Reserved