Nutrition Facts Comparison Tool


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Nutrition Facts
Kale Raw                      
Serving Size 100g
Calories 49
% Daily Value*
Total Fat 0.93g1%
    Saturated Fat 0.091g0%
Cholesterol 0mg0%
Sodium 38mg2%
Total Carbohydrate 8.8g3%
    Dietary Fiber 3.6g14%
    Sugar 2.3g~
Protein 4.3g~
Vitamin A200%Vitamin C200%
Calcium15%Iron8%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 9990IU200%
    Retinol equivalents 500μg~
    Retinol 0μg~
    Alpha-carotene 54μg~
    Beta-carotene 5927μg~
    Beta-cryptoxanthin 81μg~
Vitamin C 120mg200%
Vitamin D 0IU0%
Vitamin E 1.54mg7%
Vitamin K 704.8μg881%
Vitamin B12 0μg0%
Thiamin 0.11mg7%
Riboflavin 0.13mg8%
Niacin 1mg5%
Pantothenic acid 0.091mg1%
Vitamin B6 0.271mg14%
Folate 141μg35%
    Folic Acid 0μg~
    Food Folate 141μg~
    Dietary Folate Equivalents 141μg~
Choline 0.8mg~
Lycopene 0μg~
Lutein+zeazanthin 8198μg~
Minerals  %DV
Calcium 150mg15%
Iron 1.47mg8%
Magnesium 47mg12%
Phosphorus 92mg9%
Sodium 38mg2%
Potassium 491mg14%
Zinc 0.56mg4%
Copper 1.499mg75%
Manganese 0.659mg33%
Selenium 0.9μg1%
Water 84.04g~
Ash 2.01g~
Fatty Acids
Omega 3 to Omega 6 Ratio1.3
Omega 6 to Omega 3 Ratio0.77
Total Omega 3s180mg
18D3 Linolenic180mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s138mg
18D2138mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Stats
Percent of Daily CalorieTarget
(2000 calories)
2.45%
Percent Water Composition 84%
Protein to Carb Ratio (g/g) 0.49
Nutrition Facts
Kale Cooked Boiled Drained Wit
Serving Size 100g
Calories 28
% Daily Value*
Total Fat 0.4g1%
    Saturated Fat 0.052g0%
Cholesterol 0mg0%
Sodium 23mg1%
Total Carbohydrate 5.6g2%
    Dietary Fiber 2g8%
    Sugar 1.3g~
Protein 1.9g~
Vitamin A272%Vitamin C68%
Calcium7%Iron5%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 13621IU272%
    Retinol equivalents 681μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 8173μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 41mg68%
Vitamin D 0IU0%
Vitamin E 0.85mg4%
Vitamin K 817μg1021%
Vitamin B12 0μg0%
Thiamin 0.053mg4%
Riboflavin 0.07mg4%
Niacin 0.5mg3%
Pantothenic acid 0.049mg0%
Vitamin B6 0.138mg7%
Folate 13μg3%
    Folic Acid 0μg~
    Food Folate 13μg~
    Dietary Folate Equivalents 13μg~
Choline 0.4mg~
Lycopene 0μg~
Lutein+zeazanthin 18246μg~
Minerals  %DV
Calcium 72mg7%
Iron 0.9mg5%
Magnesium 18mg5%
Phosphorus 28mg3%
Sodium 23mg1%
Potassium 228mg7%
Zinc 0.24mg2%
Copper 0.156mg8%
Manganese 0.416mg21%
Selenium 0.9μg1%
Water 91.2g~
Ash 0.87g~
Fatty Acids
Omega 3 to Omega 6 Ratio1.3
Omega 6 to Omega 3 Ratio0.77
Total Omega 3s103mg
18D3 Linolenic103mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s79mg
18D279mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Stats
Percent of Daily CalorieTarget
(2000 calories)
1.4%
Percent Water Composition 91.2%
Protein to Carb Ratio (g/g) 0.34


* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 25.
Each "~" denotes a missing value.