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Nutritional Data for 100 grams of KALE; CKD, BOILED, DRAINED, W/SALT

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 CUP CHOPPED = 65.00 gm, 1 CUP CHOPPED = 130.00 gm
11.2% Cals from fat, 24.2% Cals from protein, 64.6% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:   32.000     1.1%     1.5%
Protein                 Gms :    1.900     3.0%     3.8%
Total lipid (fat)       Gms :    0.400     0.4%     0.5%
Carbohydrate, by diff.  Gms :    5.630     1.2%     1.7%
Total saturated fat     Gms :    0.052     0.2%     0.2%
Ttl monounsaturated fat Gms :    0.030
Ttl polyunsaturated fat Gms :    0.193
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :  259.000    51.8%    51.8%
Vitamin A               Re  :  740.000    74.0%    92.5%
Vitamin A               IU  : 7400.000
Ascorbic acid           Mg  :   41.000    68.3%    68.3%
Thiamin                 Mg  :    0.053     3.5%     4.8%
Riboflavin              Mg  :    0.070     4.1%     5.4%
Niacin                  Mg  :    0.500     2.6%     3.3%
Vitamin B6              Mg  :    0.138     6.9%     8.6%
Folacin                 Mcg :   13.300     6.7%     7.4%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  228.000    11.4%    11.4%
Calcium                 Mg  :   72.000     9.0%     9.0%
Phosphorus              Mg  :   28.000     3.5%     3.5%
Magnesium               Mg  :   18.000     5.1%     6.4%
Iron                    Mg  :    0.900     9.0%     6.0%
Zinc                    Mg  :    0.240     1.6%     2.0%
Pantothenic acid        Mg  :    0.049     1.0%     1.0%
Copper                  Mg  :    0.156     7.8%     7.8%
Manganese               Mg  :    0.416    11.9%    11.9%
Ash                     Gms :    0.870
Water                   Gms :   91.200
Food energy             KJ  :  133.000
Caprylic acid  (8:0)    Gms :    0.000
Capric acid   (10:0)    Gms :    0.000
Lauric acid   (12:0)    Gms :    0.001
Myristic acid (14:0)    Gms :    0.002
Palmitic acid (16:0)    Gms :    0.043
Stearic acid  (18:0)    Gms :    0.002
Palmitoleic acid(16:1)  Gms :    0.000
Oleic acid      (18:1)  Gms :    0.028
Linoleic acid (18:2/n6) Gms :    0.079     1.2%     1.6%
Linolenic acid(18:3/n3) Gms :    0.103     6.4%     8.6%
Eicosatetraenoic(20:4)  Gms :    0.001
Histidine               Gms :    0.040     4.2%     5.3%
Isoleucine              Gms :    0.114    14.4%    18.1%
Leucine                 Gms :    0.133    12.0%    15.1%
Lysine                  Gms :    0.114    12.0%    15.0%
Methionine              Gms :    0.018
Cystine                 Gms :    0.025
Methionine+Cystine      Gms :    0.043     4.2%     5.2%
Phenylalanine           Gms :    0.097
Tyrosine                Gms :    0.067
Phenylalanine+Tyrosine  Gms :    0.164    14.8%    18.6%
Threonine               Gms :    0.085    15.5%     9.7%
Tryptophan              Gms :    0.023     8.2%    10.5%
Valine                  Gms :    0.104    13.2%    16.5%
Arginine                Gms :    0.106
Alanine                 Gms :    0.096
Aspartic acid           Gms :    0.170
Glutamic acid           Gms :    0.216
Glycine                 Gms :    0.092
@Y:    0.113
Serine                  Gms :    0.080
Protein Score: 100, 38% ideal. EAA score: 1.38. 
Limiting Amino Acid: Methionine+Cystine    


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