Nutrition Facts Comparison Tool


(Instructions) || Browse the Complete List || Browse by Category || Nutrient Ranking Tool
Serving size:
Enter Food #1:
Enter Food #2:
Enter Food #3:
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 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 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.


Advertisement


Popular Pages
Foods High in Vitamin B12
Foods High In Iodine
Foods High in Zinc
Cholesterol Lowering Foods
Vitamin A Foods
Vitamin C Foods
Vitamin D Foods
Vitamin E Foods
Vitamin K Foods
High Calcium Foods
High Magnesium Foods
High Potassium Foods
Fruits and Vegetables High in Iron
High Iron Foods
High Calorie Foods
High Protein Foods
High Cholesterol Foods
High Fiber Foods
High Thiamin Foods
High Folate Foods
How To Cook Millet
How To Cook Quinoa
How To Cook Buckwheat
Pizzas Lowest in Calories
BMI Weight Loss Calculator