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Marrow-stem Kale nutrition: calories, carbs, GI, protein, fiber, fats

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)
Calories ⓘ Calories per 100-gram serving 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)
TOP 10% Calcium ⓘHigher in Calcium content than 90% of foods
TOP 11% Vitamin A ⓘHigher in Vitamin A content than 89% of foods
TOP 14% Vitamin C ⓘHigher in Vitamin C content than 86% of foods
TOP 21% Fiber ⓘHigher in Fiber content than 79% of foods
TOP 21% Folate ⓘHigher in Folate content than 79% of foods

Marrow-stem Kale calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 32
Calories in 1 cup, chopped 12 36 g

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% 87% 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

19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g

Fiber content ratio for Marrow-stem Kale

8% 74% 18%
Sugar: 0.46 g
Fiber: 4 g
Other: 0.96 g

All nutrients for Marrow-stem Kale per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 32kcal 2% 93% 1.5 times less than OrangeOrange
Protein 3.02g 7% 71% 1.1 times more than BroccoliBroccoli
Fats 0.61g 1% 79% 54.6 times less than Cheddar CheeseCheddar Cheese
Vitamin C 35.3mg 39% 14% 1.5 times less than LemonLemon
Net carbs 1.42g N/A 68% 38.1 times less than ChocolateChocolate
Carbs 5.42g 2% 59% 5.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.47mg 6% 78% 5.5 times less than BeefBeef
Calcium 232mg 23% 10% 1.9 times more than MilkMilk
Potassium 213mg 6% 56% 1.4 times more than CucumberCucumber
Magnesium 27mg 6% 37% 5.2 times less than AlmondAlmond
Sugar 0.46g N/A 71% 19.5 times less than Coca-ColaCoca-Cola
Fiber 4g 16% 21% 1.7 times more than OrangeOrange
Copper 0.05mg 5% 82% 3.1 times less than ShiitakeShiitake
Zinc 0.21mg 2% 84% 30 times less than BeefBeef
Phosphorus 25mg 4% 86% 7.3 times less than Chicken meatChicken meat
Sodium 17mg 1% 82% 28.8 times less than White BreadWhite Bread
Vitamin A 5019IU 100% 11% 3.3 times less than CarrotCarrot
Vitamin A RAE 251µg 28% 24%
Vitamin E 2.26mg 15% 40% 1.5 times more than KiwifruitKiwifruit
Selenium 1.3µg 2% 80%
Manganese 0.66mg 29% 35%
Vitamin B1 0.05mg 5% 70% 4.9 times less than Pea rawPea raw
Vitamin B2 0.13mg 10% 62% Equal to AvocadoAvocado
Vitamin B3 0.74mg 5% 73% 12.9 times less than Turkey meatTurkey meat
Vitamin B5 0.27mg 5% 76% 4.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.17mg 13% 53% 1.4 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 437.1µg 364% 41% 4.3 times more than BroccoliBroccoli
Folate 129µg 32% 21% 2.1 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.06g 0% 85% 107.2 times less than BeefBeef
Monounsaturated Fat 0.03g N/A 87% 326.6 times less than AvocadoAvocado
Polyunsaturated fat 0.2g N/A 78% 234.7 times less than WalnutWalnut
Tryptophan 0.03mg 0% 90% 9.8 times less than Chicken meatChicken meat
Threonine 0.09mg 0% 91% 8.4 times less than BeefBeef
Isoleucine 0.1mg 0% 90% 9.1 times less than Salmon rawSalmon raw
Leucine 0.15mg 0% 91% 16.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.12mg 0% 90% 3.9 times less than TofuTofu
Methionine 0.03mg 0% 91% 2.9 times less than QuinoaQuinoa
Phenylalanine 0.09mg 0% 91% 7.7 times less than EggEgg
Valine 0.12mg 0% 91% 16.9 times less than Soybean rawSoybean raw
Histidine 0.05mg 0% 91% 15.9 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

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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

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/170406/nutrients

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