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Kale, scotch, raw nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Kale, scotch, raw

Kale, scotch, raw
Calories  ⓘ Calories for selected serving 42 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 7 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. -10.7 (alkaline)
TOP 10% Vitamin C ⓘHigher in Vitamin C content than 90% of foods
TOP 11% Calcium ⓘHigher in Calcium content than 89% of foods
TOP 12% Vitamin A ⓘHigher in Vitamin A content than 88% of foods
TOP 14% Potassium ⓘHigher in Potassium content than 86% of foods
TOP 16% Magnesium ⓘHigher in Magnesium content than 84% of foods

Kale, scotch, raw calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 42
Calories in 1 cup, chopped 28 67 g

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 62% 113% 63% 27% 40% 9.1% 10% 81% 85% 4.9%
Calcium: 615mg of 1,000mg 62%
Iron: 9mg of 8mg 113%
Magnesium: 264mg of 420mg 63%
Phosphorus: 186mg of 700mg 27%
Potassium: 1350mg of 3,400mg 40%
Sodium: 210mg of 2,300mg 9.1%
Zinc: 1.1mg of 11mg 10%
Copper: 0.73mg of 1mg 81%
Manganese: 1.9mg of 2mg 85%
Selenium: 2.7µg of 55µg 4.9%

Mineral chart - relative view

205 mg
TOP 11%
450 mg
TOP 14%
88 mg
TOP 16%
3 mg
TOP 21%
0.24 mg
TOP 28%
0.65 mg
TOP 35%
70 mg
TOP 58%
62 mg
TOP 74%
0.37 mg
TOP 76%
0.9 µg
TOP 83%

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 186% 0% 0% 433% 18% 14% 24% 4.6% 52% 21% 0% 0% 0%
Vitamin A: 9300IU of 5,000IU 186%
Vitamin E: 0mg of 15mg 0%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 390mg of 90mg 433%
Vitamin B1: 0.21mg of 1mg 18%
Vitamin B2: 0.18mg of 1mg 14%
Vitamin B3: 3.9mg of 16mg 24%
Vitamin B5: 0.23mg of 5mg 4.6%
Vitamin B6: 0.68mg of 1mg 52%
Folate: 84µg of 400µg 21%
Vitamin B12: 0µg of 2µg 0%
Choline: 0mg of 550mg 0%
Vitamin K: 0µg of 120µg 0%

Vitamin chart - relative view

130 mg
TOP 10%
3100 IU
TOP 12%
28 µg
TOP 43%
0.23 mg
TOP 46%
0.07 mg
TOP 62%
1.3 mg
TOP 65%
0.06 mg
TOP 78%
0.08 mg
TOP 91%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

3% 9% 85% 2%
Protein:
Daily Value: 6%
2.8 g of 50 g
2.8 g (6% of DV )
Fats:
Daily Value: 1%
0.6 g of 65 g
0.6 g (1% of DV )
Carbs:
Daily Value: 3%
8.3 g of 300 g
8.3 g (3% of DV )
Water:
Daily Value: 4%
87 g of 2,000 g
87 g (4% of DV )
Other:
1.3 g
1.3 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 36% 36% 36% 22% 24% 7.7% 25% 25220% 25%
Tryptophan: 102mg of 280mg 36%
Threonine: 375mg of 1,050mg 36%
Isoleucine: 504mg of 1,400mg 36%
Leucine: 588mg of 2,730mg 22%
Lysine: 504mg of 2,100mg 24%
Methionine: 81mg of 1,050mg 7.7%
Phenylalanine: 429mg of 1,750mg 25%
Valine: 459000mg of 1,820mg 25220%
Histidine: 177mg of 700mg 25%

Fat type information

19% 11% 70%
Saturated Fat: 0.08 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.29 g

Fiber content ratio for Kale, scotch, raw

20% 80%
Sugar: 0 g
Fiber: 1.7 g
Other: 6.6 g

All nutrients for Kale, scotch, raw per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 42kcal 2% 90% 1.1 times less than OrangeOrange
Protein 2.8g 7% 72% Equal to BroccoliBroccoli
Fats 0.6g 1% 79% 55.5 times less than CheeseCheese
Vitamin C 130mg 144% 10% 2.5 times more than LemonLemon
Net carbs 6.6g N/A 53% 8.2 times less than ChocolateChocolate
Carbs 8.3g 3% 52% 3.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 88mg 21% 16% 1.6 times less than AlmondsAlmonds
Calcium 205mg 21% 11% 1.6 times more than MilkMilk
Potassium 450mg 13% 14% 3.1 times more than CucumberCucumber
Iron 3mg 38% 21% 1.2 times more than Beef broiledBeef broiled
Fiber 1.7g 7% 40% 1.4 times less than OrangeOrange
Copper 0.24mg 27% 28% 1.7 times more than ShiitakeShiitake
Zinc 0.37mg 3% 76% 17.1 times less than Beef broiledBeef broiled
Phosphorus 62mg 9% 74% 2.9 times less than Chicken meatChicken meat
Sodium 70mg 3% 58% 7 times less than White BreadWhite Bread
Vitamin A 155µg 17% 26%
Manganese 0.65mg 28% 35%
Selenium 0.9µg 2% 83%
Vitamin B1 0.07mg 6% 62% 3.8 times less than Pea rawPea raw
Vitamin B2 0.06mg 5% 78% 2.2 times less than AvocadoAvocado
Vitamin B3 1.3mg 8% 65% 7.4 times less than Turkey meatTurkey meat
Vitamin B5 0.08mg 2% 91% 14.9 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.23mg 17% 46% 1.9 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Trans Fat 0g N/A 100% N/AMargarine
Folate 28µg 7% 43% 2.2 times less than Brussels sproutsBrussels sprouts
Saturated Fat 0.08g 0% 83% 75.6 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.05g N/A 85% 217.8 times less than AvocadoAvocado
Polyunsaturated fat 0.29g N/A 73% 163.2 times less than WalnutWalnut
Tryptophan 0.03mg 0% 89% 9 times less than Chicken meatChicken meat
Threonine 0.13mg 0% 88% 5.8 times less than Beef broiledBeef broiled
Isoleucine 0.17mg 0% 87% 5.4 times less than Salmon rawSalmon raw
Leucine 0.2mg 0% 89% 12.4 times less than Tuna BluefinTuna Bluefin
Lysine 0.17mg 0% 87% 2.7 times less than TofuTofu
Methionine 0.03mg 0% 92% 3.6 times less than QuinoaQuinoa
Phenylalanine 0.14mg 0% 88% 4.7 times less than EggEgg
Valine 153mg 8% 89% 75.4 times more than Soybean rawSoybean raw
Histidine 0.06mg 0% 90% 12.7 times less than Turkey meatTurkey meat

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 42
% Daily Value*
0.92%
Total Fat 0.6g
0.35%
Saturated Fat 0.08g
0
Trans Fat 0g
0
Cholesterol 0mg
3%
Sodium 70mg
2.8%
Total Carbohydrate 8.3g
6.8%
Dietary Fiber 1.7g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2.8g
Vitamin D 0mcg 0

Calcium 205mg 21%

Iron 3mg 38%

Potassium 450mg 13%

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