Kale, cooked, boiled, drained, without salt 169238

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0.006	G			2653
14:0	0.006	G			4689
16:0	0.156	G			5053
16:1	0	G
18:0	0.006	G			5675
18:1	0.102	G			5286
18:2	0.286	G			4034
18:3	0.371	G			644
18:4	0	G
20:1	0	G
20:4	0.003	G			3234
20:5 n-3 (EPA)	0	G
22:1	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
4:0	0	G
6:0	0	G
8:0	0	G
Alanine	0.148	G			3895
Alcohol, ethyl	0	G
Arginine	0.163	G			3893
Ash	0.73	G			5896
Aspartic acid	0.263	G			3839
Betaine	0.3	MG			1726
Caffeine	0	MG
Calcium, Ca	150	MG	1300	11.5%	767
Carbohydrate, by difference	5.3	G			4173
Carotene, alpha	10	UG			413
Carotene, beta	1731	UG			150
Cholesterol	0	MG
Choline, total	0.4	MG	550	0.1%	4146
Copper, Cu	0.067	MG	0.9	7.4%	4687
Cryptoxanthin, beta	26	UG			205
Cystine	0.039	G			3799
Energy	151	kJ			6933
Energy	36	KCAL			6932
Fatty acids, total monounsaturated	0.102	G			5573
Fatty acids, total polyunsaturated	0.66	G			3409
Fatty acids, total saturated	0.175	G			5504
Fatty acids, total trans	0	G
Fiber, total dietary	4	G			963
Folate, DFE	65	UG			1112
Folate, total	65	UG			1018
Folic acid	0	UG
Fructose	0.42	G			720
Galactose	0	G
Glucose (dextrose)	0.54	G			752
Glutamic acid	0.332	G			4245
Glycine	0.141	G			3804
Histidine	0.172	G			3374
Iron, Fe	0.84	MG	18	4.7%	4813
Isoleucine	0.176	G			3817
Lactose	0	G
Leucine	0.205	G			4067
Lutein + zeaxanthin	4983	UG			45
Lycopene	0	UG
Lysine	0.176	G			3875
Magnesium, Mg	25	MG	420	6%	2408
Maltose	0	G
Manganese, Mn	0.542	MG	2.3	23.6%	999
Methionine	0.029	G			4277
Niacin	0.457	MG	16	2.9%	5567
Pantothenic acid	0.17	MG	5	3.4%	4819
Phenylalanine	0.15	G			3932
Phosphorus, P	42	MG	1250	3.4%	5615
Potassium, K	144	MG	3400	4.2%	5255
Proline	0.174	G			4003
Protein	2.94	G			5403
Retinol	0	UG
Riboflavin	0.14	MG	1.3	10.8%	3947
Selenium, Se	0.9	UG	55	1.6%	5151
Serine	0.124	G			4040
Sodium, Na	16	MG	1500	1.1%	6008
Sucrose	0.25	G			840
Sugars, total including NLEA	1.21	G			2944
Theobromine	0	MG
Thiamin	0.063	MG	1.2	5.3%	4299
Threonine	0.131	G			3903
Tocopherol, beta	0	MG
Tocopherol, delta	0	MG
Tocopherol, gamma	0.12	MG			835
Tocotrienol, alpha	0	MG
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	1.21	G			5437
Tryptophan	0.035	G			3958
Tyrosine	0.104	G			3960
Valine	0.16	G			4024
Vitamin A, IU	2915	IU			357
Vitamin A, RAE	146	UG	900	16.2%	578
Vitamin B-12	0	UG	2.4	0%
Vitamin B-12, added	0	UG
Vitamin B-6	0.063	MG	1.7	3.7%	5080
Vitamin B-9 (Folate, food)	65	UG	400	16.3%	518
Vitamin C	17.8	MG	90	19.8%	782
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Vitamin E (alpha-tocopherol)	1.61	MG			695
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	0	UG
Vitamin K (phylloquinone)	418.5	UG			30
Water	89.82	G			664
Zinc, Zn	0.27	MG	11	2.5%	5662

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.