Kale
Nutrient Unit
Value per 100 g
cup, chopped
67g
Proximates
Water g 84.04 56.31
Energy kcal 49 33
Protein g 4.28 2.87
Total lipid (fat) g 0.93 0.62
Carbohydrate, by difference g 8.75 5.86
Fiber, total dietary g 3.6 2.4
Sugars, total g 2.26 1.51
Minerals
Calcium, Ca mg 150 100
Iron, Fe mg 1.47 0.98
Magnesium, Mg mg 47 31
Phosphorus, P mg 92 62
Potassium, K mg 491 329
Sodium, Na mg 38 25
Zinc, Zn mg 0.56 0.38
Vitamins
Vitamin C, total ascorbic acid mg 120.0 80.4
Thiamin mg 0.110 0.074
Riboflavin mg 0.130 0.087
Niacin mg 1.000 0.670
Vitamin B-6 mg 0.271 0.182
Folate, DFE µg 141 94
Vitamin B-12 µg 0.00 0.00
Vitamin A, RAE µg 500 335
Vitamin A, IU IU 9990 6693
Vitamin E (alpha-tocopherol) mg 1.54 1.03
Vitamin D (D2 + D3) µg 0.0 0.0
Vitamin D IU 0 0
Vitamin K (phylloquinone) µg 704.8 472.2
Lipids
Fatty acids, total saturated g 0.091 0.061
Fatty acids, total monounsaturated g 0.052 0.035
Fatty acids, total polyunsaturated g 0.338 0.226
Cholesterol mg 0 0
Other
Caffeine mg 0 0
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Kale
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