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Kale, frozen, cooked, boiled, drained, without salt

Nutritional data, calories, vitamins, minerals

Quantity per 100 gr. Quantity per oz
Water 90.5 gr. 25.7 gr.
Energy 30 kcal 8.5 kcal
Energy 124 kj 35.2 kj
Protein 2.84 gr. 0.8 gr.
Total lipid (fat) 0.49 gr. 0.1 gr.
Ash 0.94 gr. 0.3 gr.
Carbohydrates 5.23 gr. 1.5 gr.
Fiber 2 gr. 0.6 gr.
Sugars 1.34 gr. 0.4 gr.
Calcium, Ca 138 mg 39.1 mg
Iron, Fe 0.94 mg 0.3 mg
Magnesium, Mg 18 mg 5.1 mg
List continued below
Phosphorus, P 28 mg 7.9 mg
Potassium, K 321 mg 91 mg
Sodium, Na 15 mg 4.3 mg
Zinc, Zn 0.18 mg 0.1 mg
Copper, Cu 0.05 mg 0.01 mg
Manganese, Mn 0.45 mg 0.1 mg
Selenium, Se 0.9 mcg 0.3 mcg
Vitamin C, ascorbic acid 25.2 mg 7.1 mg
Vitamin B1, Thiamin 0.04 mg 0.01 mg
Vitamin B2, Riboflavin 0.11 mg 0.03 mg
Vitamin B3, Niacin 0.67 mg 0.2 mg
Vitamin B5, Pantothenic acid 0.05 mg 0.02 mg
Vitamin B6 0.09 mg 0.02 mg
Folate, total 14 mcg 4 mcg
Folate, food 14 mcg 4 mcg
Folate, DFE 14 mcg 4 mcg
Choline, total 0.5 mg 0.1 mg
Betaine 0.3 mg 0.1 mg
Vitamin A, IU 14704 IU 4169 IU
Vitamin A, RAE 735 mcg 208.4 mcg
Vitamin E (alpha-tocopherol) 0.92 mg 0.3 mg
Vitamin K (phylloquinone) 882 mcg 250.1 mcg
Fats, saturated 0.06 gr. 0.02 gr.
Fats, monounsaturated 0.04 gr. 0.01 gr.
Fats, polyunsaturated 0.24 gr. 0.1 gr.
Tryptophan 0.04 gr. 0.01 gr.
Threonine 0.13 gr. 0.04 gr.
Isoleucine 0.17 gr. 0.05 gr.
Leucine 0.2 gr. 0.1 gr.
Lysine 0.17 gr. 0.05 gr.
Methionine 0.03 gr. 0.01 gr.
Cystine 0.04 gr. 0.01 gr.
Phenylalanine 0.15 gr. 0.04 gr.
Tyrosine 0.1 gr. 0.03 gr.
Valine 0.16 gr. 0.04 gr.
Arginine 0.16 gr. 0.04 gr.
Histidine 0.06 gr. 0.02 gr.
Alanine 0.14 gr. 0.04 gr.
Aspartic acid 0.25 gr. 0.1 gr.
Glutamic acid 0.32 gr. 0.1 gr.
Glycine 0.14 gr. 0.04 gr.
Proline 0.17 gr. 0.05 gr.
Serine 0.12 gr. 0.03 gr.
Carotene, beta 8823 mcg 2501.6 mcg
Lutein + zeaxanthin 19697 mcg 5584.6 mcg