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Marrow-stem Kale nutrition, glycemic index, calories, net carbs & more

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

Important nutritional characteristics for Marrow-stem Kale

Marrow-stem Kale
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Insulin index ⓘ
N/A
Calories
32
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
1.42 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, chopped (36 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.
-5.8 (alkaline)
90% Calcium
89% Vitamin A
86% Vitamin C
79% Fiber
79% Folate
Explanation: The given food contains more Calcium than 90% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Vitamin C, Fiber, and Folate.

Marrow-stem Kale Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 70% 18% 20% 11% 19% 3% 6% 16% 86% 8% 13%
Calcium: 232 mg of 1,000 mg 23%
Iron: 0.47 mg of 8 mg 6%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 25 mg of 700 mg 4%
Potassium: 213 mg of 3,400 mg 6%
Sodium: 17 mg of 2,300 mg 1%
Zinc: 0.21 mg of 11 mg 2%
Copper: 0.046 mg of 1 mg 5%
Manganese: 0.658 mg of 2 mg 29%
Selenium: 1.3 µg of 55 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 µg
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A: 5019 IU of 5,000 IU 100%
Vitamin E : 2.26 mg of 15 mg 15%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 35.3 mg of 90 mg 39%
Vitamin B1: 0.054 mg of 1 mg 5%
Vitamin B2: 0.13 mg of 1 mg 10%
Vitamin B3: 0.742 mg of 16 mg 5%
Vitamin B5: 0.267 mg of 5 mg 5%
Vitamin B6: 0.165 mg of 1 mg 13%
Folate: 129 µg of 400 µg 32%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 437.1 µg of 120 µg 364%

Vitamin chart - relative view

Vitamin A
5019 IU
TOP 11%
Vitamin C
35.3 mg
TOP 14%
Folate
129 µg
TOP 21%
Vitamin E
2.26 mg
TOP 40%
Vitamin K
437.1 µg
TOP 41%
Vitamin B6
0.165 mg
TOP 53%
Vitamin B2
0.13 mg
TOP 62%
Vitamin B1
0.054 mg
TOP 70%
Vitamin B3
0.742 mg
TOP 73%
Vitamin B5
0.267 mg
TOP 76%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

4% 6% 90% 2%
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

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 34% 25% 22% 17% 17% 10% 15% 20% 21%
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

0.055% 0.03% 0.201%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g

Fiber content ratio for Marrow-stem Kale

0.46% 4% 0.96%
Sugar: 0.46 g
Fiber: 4 g
Other: 0.96 g

All nutrients for Marrow-stem Kale per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 68% 1.42g 38.1 times less than Chocolate Chocolate
Protein 7% 71% 3.02g 1.1 times more than Broccoli Broccoli
Fats 1% 79% 0.61g 54.6 times less than Cheese Cheese
Carbs 2% 59% 5.42g 5.2 times less than Rice Rice
Calories 2% 93% 32kcal 1.5 times less than Orange Orange
Sugar N/A 71% 0.46g 19.5 times less than Coca-Cola Coca-Cola
Fiber 16% 21% 4g 1.7 times more than Orange Orange
Calcium 23% 10% 232mg 1.9 times more than Milk Milk
Iron 6% 78% 0.47mg 5.5 times less than Beef Beef
Magnesium 6% 37% 27mg 5.2 times less than Almond Almond
Phosphorus 4% 86% 25mg 7.3 times less than Chicken meat Chicken meat
Potassium 6% 56% 213mg 1.4 times more than Cucumber Cucumber
Sodium 1% 82% 17mg 28.8 times less than White Bread White Bread
Zinc 2% 84% 0.21mg 30 times less than Beef Beef
Copper 5% 82% 0.05mg 3.1 times less than Shiitake Shiitake
Vitamin A 100% 11% 5019IU 3.3 times less than Carrot Carrot
Vitamin E 15% 40% 2.26mg 1.5 times more than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 39% 14% 35.3mg 1.5 times less than Lemon Lemon
Vitamin B1 5% 70% 0.05mg 4.9 times less than Pea Pea
Vitamin B2 10% 62% 0.13mg Equal to Avocado Avocado
Vitamin B3 5% 73% 0.74mg 12.9 times less than Turkey meat Turkey meat
Vitamin B5 5% 76% 0.27mg 4.2 times less than Sunflower seed Sunflower seed
Vitamin B6 13% 53% 0.17mg 1.4 times more than Oat Oat
Folate 32% 21% 129µg 2.1 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 364% 41% 437.1µg 4.3 times more than Broccoli Broccoli
Tryptophan 0% 90% 0.03mg 9.8 times less than Chicken meat Chicken meat
Threonine 0% 91% 0.09mg 8.4 times less than Beef Beef
Isoleucine 0% 90% 0.1mg 9.1 times less than Salmon Salmon
Leucine 0% 91% 0.15mg 16.1 times less than Tuna Tuna
Lysine 0% 90% 0.12mg 3.9 times less than Tofu Tofu
Methionine 0% 91% 0.03mg 2.9 times less than Quinoa Quinoa
Phenylalanine 0% 91% 0.09mg 7.7 times less than Egg Egg
Valine 0% 91% 0.12mg 16.9 times less than Soybean Soybean
Histidine 0% 91% 0.05mg 15.9 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 85% 0.06g 107.2 times less than Beef Beef
Monounsaturated Fat N/A 87% 0.03g 326.6 times less than Avocado Avocado
Polyunsaturated fat N/A 78% 0.2g 234.7 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 32
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 17mg
2%
Total Carbohydrate 5g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g 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
 ⓘ 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
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

Marrow-stem Kale nutrition infographic

Marrow-stem Kale nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/170406/nutrients

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