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

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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