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Marrow-stem Kale nutrition chart, glycemic index and rich nutrients

Collards, raw
*all the values are displayed for the amount of 100 grams

What is Marrow-stem Kale rich in: TOP 5 nutrients.

Marrow-stem Kale
richer than 90% foods
richer than 89% foods
richer than 86% foods
Rich in Folate, total
richer than 79% foods
richer than 79% foods
90% Calcium
89% Vitamin A
86% Vitamin C
79% Folate, total
79% Fiber
Explanation: This food contains more Calcium than 90% of foods. More importantly, although there are several foods (10%) which contain more Calcium, this food itself is rich in Calcium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin A, Vitamin C, Folate, total and Fiber

Marrow-stem Kale Glycemic index (GI)

32
Similar food data
32 Cauliflower Cauliflower
45 Cabbage Cabbage
32 Radish Radish

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 6%
3.02 g of 50 g
6%
Fats:
Daily Value: 1%
0.61 g of 65 g
1%
Carbs:
Daily Value: 2%
5.42 g of 300 g
2%
Water:
Daily Value: 4%
89.62 g of 2,000 g
4%
Other:
1.33 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 32
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 17mg
2%
TotalCarbohydrate 5g
16%
Dietary Fiber 4g
Total Sugars 0g
Includes 1g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 232mg 23%

Iron 0mg 0%

Potassium 213mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 232 mg of 1,000 mg 23%
Iron: 0.47 mg of 18 mg 3%
Magnesium: 27 mg of 400 mg 7%
Phosphorus: 25 mg of 1,000 mg 3%
Potassium: 213 mg of 3,500 mg 6%
Sodium: 17 mg of 2,400 mg 1%
Zinc: 0.21 mg of 15 mg 1%
Copper: 0.046 mg of 2 mg 2%
Manganese: 0.658 mg of 2 mg 33%
Selenium: 1.3 µg of 70 µg 2%
Choline: 23.2 mg of 550 mg 4%

Mineral chart - relative view

Calcium
232 mg
TOP 10%
Manganese
0.658 mg
TOP 35%
Magnesium
27 mg
TOP 37%
Potassium
213 mg
TOP 56%
Choline
23.2 mg
TOP 74%
Iron
0.47 mg
TOP 78%
Selenium
1.3 mg
TOP 80%
Sodium
17 mg
TOP 82%
Copper
0.046 mg
TOP 82%
Zinc
0.21 mg
TOP 84%
Phosphorus
25 mg
TOP 86%

Vitamin coverage chart

Vitamin A: 5019 IU of 5,000 IU 100%
Vitamin E : 2.26 mg of 20 mg 11%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 35.3 mg of 60 mg 59%
Vitamin B1: 0.054 mg of 2 mg 4%
Vitamin B2: 0.13 mg of 2 mg 8%
Vitamin B3: 0.742 mg of 20 mg 4%
Vitamin B5: 0.267 mg of 10 mg 3%
Vitamin B6: 0.165 mg of 2 mg 8%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 437.1 µg of 80 µg 546%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
5019 µg
TOP 11%
Vitamin C
35.3 µg
TOP 14%
Vitamin E
2.26 µg
TOP 40%
Vitamin K
437.1 µg
TOP 41%
Vitamin B6
0.165 µg
TOP 53%
Vitamin B2
0.13 µg
TOP 62%
Vitamin B1
0.054 µg
TOP 70%
Vitamin B3
0.742 µg
TOP 73%
Vitamin B5
0.267 µg
TOP 76%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 31 mg of 280 mg 11%
Threonine: 86 mg of 1,050 mg 8%
Isoleucine: 100 mg of 1,400 mg 7%
Leucine: 151 mg of 2,730 mg 6%
Lysine: 117 mg of 2,100 mg 6%
Methionine: 33 mg of 1,050 mg 3%
Phenylalanine: 87 mg of 1,750 mg 5%
Valine: 120 mg of 1,820 mg 7%
Histidine: 47 mg of 700 mg 7%

Fat type information

Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.