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Kale, frozen, unprepared nutrition: calories, carbs, GI, protein, fiber, fats

*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Kale, frozen, unprepared

Kale, frozen, unprepared
Calories  ⓘ Calories for selected serving 28 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 3 grams
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -6.9 (alkaline)
TOP 10% Vitamin A ⓘHigher in Vitamin A content than 90% of foods
TOP 14% Vitamin C ⓘHigher in Vitamin C content than 86% of foods
TOP 17% Calcium ⓘHigher in Calcium content than 83% of foods
TOP 23% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 77% of foods
TOP 29% Potassium ⓘHigher in Potassium content than 71% of foods

Kale, frozen, unprepared calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 28

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 41% 35% 13% 12% 29% 2% 4.9% 15% 58% 4.9%
Calcium: 408mg of 1,000mg 41%
Iron: 2.8mg of 8mg 35%
Magnesium: 54mg of 420mg 13%
Phosphorus: 87mg of 700mg 12%
Potassium: 999mg of 3,400mg 29%
Sodium: 45mg of 2,300mg 2%
Zinc: 0.54mg of 11mg 4.9%
Copper: 0.14mg of 1mg 15%
Manganese: 1.3mg of 2mg 58%
Selenium: 2.7µg of 55µg 4.9%

Mineral chart - relative view

136 mg
TOP 17%
333 mg
TOP 29%
0.44 mg
TOP 39%
0.93 mg
TOP 62%
18 mg
TOP 66%
0.05 mg
TOP 82%
15 mg
TOP 83%
0.9 µg
TOP 83%
29 mg
TOP 84%
0.18 mg
TOP 86%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 375% 0% 0% 131% 14% 26% 13% 3.1% 21% 13% 0% 0% 0%
Vitamin A: 18759IU of 5,000IU 375%
Vitamin E : 0mg of 15mg 0%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 118mg of 90mg 131%
Vitamin B1: 0.17mg of 1mg 14%
Vitamin B2: 0.34mg of 1mg 26%
Vitamin B3: 2.1mg of 16mg 13%
Vitamin B5: 0.16mg of 5mg 3.1%
Vitamin B6: 0.27mg of 1mg 21%
Folate: 51µg of 400µg 13%
Vitamin B12: 0µg of 2µg 0%
Choline: 0mg of 550mg 0%
Vitamin K: 0µg of 120µg 0%

Vitamin chart - relative view

6253 IU
TOP 10%
39 mg
TOP 14%
17 µg
TOP 51%
0.11 mg
TOP 66%
0.09 mg
TOP 67%
0.06 mg
TOP 69%
0.7 mg
TOP 74%
0.05 mg
TOP 93%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

3% 5% 90%
Protein:
Daily Value: 5%
2.7 g of 50 g
2.7 g (5% of DV )
Fats:
Daily Value: 1%
0.5 g of 65 g
0.5 g (1% of DV )
Carbs:
Daily Value: 2%
4.9 g of 300 g
4.9 g (2% of DV )
Water:
Daily Value: 5%
91.1 g of 2,000 g
91.1 g (5% of DV )
Other:
0.9 g
0.9 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 34% 34% 34% 20% 23% 7.4% 23% 24% 24%
Tryptophan: 96mg of 280mg 34%
Threonine: 357mg of 1,050mg 34%
Isoleucine: 477mg of 1,400mg 34%
Leucine: 558mg of 2,730mg 20%
Lysine: 477mg of 2,100mg 23%
Methionine: 78mg of 1,050mg 7.4%
Phenylalanine: 408mg of 1,750mg 23%
Valine: 435mg of 1,820mg 24%
Histidine: 168mg of 700mg 24%

Fat type information

19% 11% 70%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.22 g

Fiber content ratio for Kale, frozen, unprepared

41% 59%
Sugar: 0 g
Fiber: 2 g
Other: 2.9 g

All nutrients for Kale, frozen, unprepared per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 28kcal 1% 94% 1.7 times less than OrangeOrange
Protein 2.7g 6% 73% 1.1 times less than BroccoliBroccoli
Fats 0.46g 1% 81% 72.4 times less than CheeseCheese
Vitamin C 39mg 44% 14% 1.3 times less than LemonLemon
Net carbs 2.9g N/A 63% 18.7 times less than ChocolateChocolate
Carbs 4.9g 2% 60% 5.7 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 18mg 4% 66% 7.8 times less than AlmondAlmond
Calcium 136mg 14% 17% 1.1 times more than MilkMilk
Potassium 333mg 10% 29% 2.3 times more than CucumberCucumber
Iron 0.93mg 12% 62% 2.8 times less than Beef broiledBeef broiled
Fiber 2g 8% 37% 1.2 times less than OrangeOrange
Copper 0.05mg 5% 82% 3.1 times less than ShiitakeShiitake
Zinc 0.18mg 2% 86% 35.1 times less than Beef broiledBeef broiled
Phosphorus 29mg 4% 84% 6.3 times less than Chicken meatChicken meat
Sodium 15mg 1% 83% 32.7 times less than White BreadWhite Bread
Vitamin A 6253IU 125% 10% 2.7 times less than CarrotCarrot
Vitamin A RAE 313µg 35% 23%
Manganese 0.44mg 19% 39%
Selenium 0.9µg 2% 83%
Vitamin B1 0.06mg 5% 69% 4.8 times less than Pea rawPea raw
Vitamin B2 0.11mg 9% 66% 1.2 times less than AvocadoAvocado
Vitamin B3 0.7mg 4% 74% 13.7 times less than Turkey meatTurkey meat
Vitamin B5 0.05mg 1% 93% 21.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.09mg 7% 67% 1.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Trans Fat 0g N/A 100% N/AMargarine
Folate 17µg 4% 51% 3.6 times less than Brussels sproutBrussels sprout
Saturated Fat 0.06g 0% 85% 99.9 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.03g N/A 86% 288.2 times less than AvocadoAvocado
Polyunsaturated fat 0.22g N/A 77% 215.4 times less than WalnutWalnut
Tryptophan 0.03mg 0% 89% 9.5 times less than Chicken meatChicken meat
Threonine 0.12mg 0% 88% 6.1 times less than Beef broiledBeef broiled
Isoleucine 0.16mg 0% 87% 5.7 times less than Salmon rawSalmon raw
Leucine 0.19mg 0% 90% 13.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.16mg 0% 87% 2.8 times less than TofuTofu
Methionine 0.03mg 0% 92% 3.7 times less than QuinoaQuinoa
Phenylalanine 0.14mg 0% 89% 4.9 times less than EggEgg
Valine 0.15mg 0% 89% 14 times less than Soybean rawSoybean raw
Histidine 0.06mg 0% 90% 13.4 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 28
% Daily Value*
0.71%
Total Fat 0.46g
0.27%
Saturated Fat 0.06g
0
Trans Fat 0g
0
Cholesterol 0mg
0.65%
Sodium 15mg
1.6%
Total Carbohydrate 4.9g
8%
Dietary Fiber 2g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2.7g
Vitamin D 0mcg 0

Calcium 136mg 14%

Iron 0.93mg 12%

Potassium 333mg 9.8%

*
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

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169239/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.