kale

PRIMARY MICRO NUTRIENTS	Vitamins A, C, B6, Manganese
SECONDARY MICRO NUTRIENTS	Copper, Iron, Calcium, Vitamins B1, B2, E
NUTRITIONAL HIGHLIGHTS and NOTES	High Nutrient Content Extremely high in chlorophyll and carotenes, especially beta-carotene, Lutein and zeaxanthin
FUNCTIONAL BENEFITS	Preventing osteoporosis – high ratio of calcium to phosphorus promotes calcium utilization and absorption Anti-cancer properties similar to those of other cabbage family members Carotenoid benefits: antioxidant, immune-supportive, anti-inflammatory, cancer-preventative
PHYTONUTRIENTS	Chlorophyll stimulates hemoglobin, production of red blood cells, prevents excessive menstrual blood flow very similar to Heme portion of red blood cells anti-cancer and anti-oxidant effects astringent – stimulates wound healing, especially of skin and GI tract Carotenoid Lutein – anti-oxidant, promotes healthy eyesight and prevents macular degeneration and cataracts
PLANT FAMILY	Brasilica, Cruciferous. Related to: Arugula, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Collards, Mustard, Radishes, Rutabaga, Turnips, Watercress
DANGERS	Goitrogens (Thyroid hormones); Oxalates (Calcium binding and Kidney stones)); High Pesticide levels

		RDA	Kale, raw	% RDA	Kale, cooked	% RDA
Nutrient	Unit		per 100g		per 100g
Water	g		84.04		91.2
Energy	kcal		49		28
Protein	g		4.28		1.9
Total lipid (fat)	g		0.93		0.4
Carbohydrate, by difference	g		8.75		5.63
Fiber, total dietary	g		3.6		2
Sugars, total	g		2.26		1.25
Minerals
Calcium, Ca	mg	1000	150	15.0%	72	7.2%
Iron, Fe	mg	8	1.47	18.4%	0.9	11.3%
Magnesium, Mg	mg	420	47	11.2%	18	4.3%
Phosphorus, P	mg	700	92	13.1%	28	4.0%
Potassium, K	mg	470	491	104.5%	228	48.5%
Sodium, Na	mg		38		23
Zinc, Zn	mg	11	0.56	5.1%	0.24	2.2%
Copper, Cu	mg	0.9	1.499	166.6%	0.156	17.3%
Manganese, Mn	mg	2.3	0.659	28.7%	0.416	18.1%
Selenium, Se	Âµg	55	0.9	1.6%	0.9	1.6%
Vitamins
Vitamin C, total ascorbic acid	mg	90	120	133.3%	41	45.6%
Thiamin	mg	1.2	0.11	9.2%	0.053	4.4%
Riboflavin	mg	1.3	0.13	10.0%	0.07	5.4%
Niacin	mg	16	1	6.3%	0.5	3.1%
Pantothenic acid	mg	5	0.091	1.8%	0.049	1.0%
Vitamin B-6	mg	1.7	0.271	15.9%	0.138	8.1%
Folate, total	Âµg	400	141	35.3%	13	3.3%
Choline, total	mg		0.8		0.4
Betaine	mg				0.3
Vitamin B-12	Âµg	2.4	0	0.0%	0	0.0%
Vitamin A, RAE	mcg	900	499.5	55.6%	681.05	75.7%
Vitamin E, total	mg	15	1.54	10.3%	0.85	5.7%
Vitamin D	IU	600	0	0.0%	0	0.0%
Vitamin K (phylloquinone)	Âµg	120	704.8	587.3%	817	680.8%

Notes:

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods

Online nutrient breakdown of foods: http://nutritiondata.self.com/

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