The World's Healthiest Foods

Kale, Fresh, Boiled

In depth nutrient analysis:

Kale, Fresh, Boiled
amount 1.00 cup
total weight 130.00 g
Basic Components
nutrient amount %DV
calories 36.40
calories from fat 4.68
calories from saturated fat 0.61
protein 2.47 g
carbohydrates 7.32 g
dietary fiber 2.60 g 10.40
soluble fiber 1.17 g
insoluble fiber 1.43 g
sugar - total 1.56 g
monosaccharides -- g
disaccharides -- g
other carbs 3.16 g
fat - total 0.52 g
saturated fat 0.07 g
mono fat 0.04 g
poly fat 0.25 g
trans fatty acids 0.00 g
cholesterol 0.00 mg
water 118.56 g
ash 1.13 g
Vitamins
nutrient amount %DV
vitamin A IU 9620.00 IU 192.40
vitamin A RE 962.00 RE
A - carotenoid 962.00 RE 12.83
A - retinol 0.00 RE
A - beta carotene 5772.00 mcg
thiamin - B1 0.07 mg 4.67
riboflavin - B2 0.09 mg 5.29
niacin - B3 0.65 mg 3.25
niacin equiv 1.15 mg
vitamin B6 0.18 mg 9.00
vitamin B12 0.00 mcg 0.00
biotin -- mcg --
vitamin C 53.30 mg 88.83
vitamin D IU 0.00 IU 0.00
vitamin D mcg 0.00 mcg
vitamin E alpha equiv 1.11 mg 5.55
vitamin E IU 1.65 IU
vitamin E mg 1.11 mg
folate 17.29 mcg 4.32
vitamin K -- mcg --
pantothenic acid 0.06 mg 0.60
Minerals
nutrient amount %DV
boron -- mcg
calcium 93.60 mg 9.36
chloride -- mg
chromium -- mcg --
copper 0.20 mg 10.00
fluoride -- mg --
iodine -- mcg --
iron 1.17 mg 6.50
magnesium 23.40 mg 5.85
manganese 0.54 mg 27.00
molybdenum -- mcg --
phosphorus 36.40 mg 3.64
potassium 296.40 mg
selenium 1.17 mcg 1.67
sodium 29.90 mg
zinc 0.31 mg 2.07
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 0.00 g
15:0 pentadecanoic -- g
16:0 palmitic 0.06 g
17:0 margaric -- g
18:0 stearic 0.00 g
20:0 arachidic 0.00 g
22:0 behenate 0.00 g
24:0 lignoceric -- g
Mono Fats
nutrient amount %DV
14:1 myristol 0.00 g
15:1 pentadecenoic -- g
16:1 palmitol 0.00 g
17:1 heptadecenoic -- g
18:1 oleic 0.04 g
20:1 eicosen 0.00 g
22:1 erucic 0.00 g
24:1 nervonic -- g
Poly Fats
nutrient amount %DV
18:2 linoleic 0.10 g
18:3 linolenic 0.13 g
18:4 stearidon 0.00 g
20:3 eicosatrienoic -- 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 0.13 g 5.20
omega 6 fatty acids 0.10 g
Amino Acids
nutrient amount %DV
alanine 0.12 g
arginine 0.14 g
aspartate 0.22 g
cystine 0.03 g 7.32
glutamate 0.28 g
glycine 0.12 g
histidine 0.05 g 3.88
isoleucine 0.15 g 13.04
leucine 0.17 g 6.72
lysine 0.15 g 6.38
methionine 0.02 g 2.70
phenylalanine 0.13 g 10.92
proline 0.15 g
serine 0.10 g
threonine 0.11 g 8.87
tryptophan 0.03 g 9.38
tyrosine 0.09 g 9.28
valine 0.14 g 9.52
Other
nutrient amount %DV
alcohol 0.00 g
caffeine 0.00 mg
artif sweetener total -- mg
aspartame -- mg
saccharin -- mg
sugar alcohol -- g
glycerol -- g
inositol -- g
mannitol -- g
sorbitol -- g
xylitol -- g
organic acids -- mg
acetic acid -- mg
citric acid -- mg
lactic acid -- mg
malic acid -- mg
choline -- mg --
taurine -- mg
This page was updated on: 2002-11-18 07:53:27
© 2002 The George Mateljan Foundation