Kale, frozen, unprepared 169239

Nutrient	amount		RDI	%	ranking
10:0	0	G
12:0	0.002	G			3313
14:0	0.002	G			5016
16:0	0.049	G			5681
16:1	0	G
18:0	0.002	G			6107
18:1	0.032	G			5709
18:2	0.09	G			5291
18:3	0.117	G			1982
18:4	0	G
20:1	0	G
20:4	0.001	G			3365
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	0.134	G			3952
Alcohol, ethyl	0	G
Arginine	0.148	G			3954
Ash	0.88	G			5451
Aspartic acid	0.238	G			3921
Caffeine	0	MG
Calcium, Ca	136	MG	1300	10.5%	908
Carbohydrate, by difference	4.88	G			4250
Carotene, alpha	0	UG
Carotene, beta	2460	UG			124
Cholesterol	0	MG
Choline, total	0.4	MG	550	0.1%	4146
Copper, Cu	0.046	MG	0.9	5.1%	5606
Cryptoxanthin, beta	23	UG			226
Cystine	0.035	G			3844
Energy	116	kJ			7160
Energy	28	KCAL			7133
Fatty acids, total monounsaturated	0.034	G			5974
Fatty acids, total polyunsaturated	0.219	G			5207
Fatty acids, total saturated	0.059	G			6078
Fatty acids, total trans	0	G
Fiber, total dietary	2	G			1907
Folate, DFE	17	UG			2384
Folate, total	17	UG			2530
Folic acid	0	UG
Glutamic acid	0.301	G			4285
Glycine	0.128	G			3847
Histidine	0.056	G			4122
Iron, Fe	0.93	MG	18	5.2%	4539
Isoleucine	0.159	G			3895
Leucine	0.186	G			4116
Lutein + zeaxanthin	5360	UG			44
Lycopene	0	UG
Lysine	0.159	G			3940
Magnesium, Mg	18	MG	420	4.3%	4454
Manganese, Mn	0.443	MG	2.3	19.3%	1217
Methionine	0.026	G			4307
Niacin	0.698	MG	16	4.4%	5079
Pantothenic acid	0.052	MG	5	1%	5627
Phenylalanine	0.136	G			4010
Phosphorus, P	29	MG	1250	2.3%	5969
Potassium, K	333	MG	3400	9.8%	1965
Proline	0.158	G			4042
Protein	2.66	G			5514
Retinol	0	UG
Riboflavin	0.112	MG	1.3	8.6%	4424
Selenium, Se	0.9	UG	55	1.6%	5151
Serine	0.112	G			4094
Sodium, Na	15	MG	1500	1%	6038
Sugars, total including NLEA	0.85	G			3124
Theobromine	0	MG
Thiamin	0.056	MG	1.2	4.7%	4627
Threonine	0.119	G			3986
Total lipid (fat)	0.46	G			6068
Tryptophan	0.032	G			4007
Tyrosine	0.094	G			4014
Valine	0.145	G			4071
Vitamin A, IU	4120	IU			254
Vitamin A, RAE	206	UG	900	22.9%	477
Vitamin B-12	0	UG	2.4	0%
Vitamin B-12, added	0	UG
Vitamin B-6	0.09	MG	1.7	5.3%	4509
Vitamin B-9 (Folate, food)	17	UG	400	4.3%	1968
Vitamin C	39.3	MG	90	43.7%	321
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Vitamin E (alpha-tocopherol)	0.57	MG			1703
Vitamin E, added	0	MG	15	0%
Vitamin K (phylloquinone)	333.6	UG			52
Water	91.12	G			521
Zinc, Zn	0.18	MG	11	1.6%	6039

(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.