| PRIMARY MICRO NUTRIENTS | Vitamins A, C, B6, Manganese |
| SECONDARY MICRO NUTRIENTS | Copper, Iron, Calcium, Vitamins B1, B2, E |
| NUTRITIONAL HIGHLIGHTS and NOTES |
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| FUNCTIONAL BENEFITS |
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| PHYTONUTRIENTS |
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| 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 | µg | 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 | µg | 400 | 141 | 35.3% | 13 | 3.3% |
| Choline, total | mg | 0.8 | 0.4 | |||
| Betaine | mg | 0.3 | ||||
| Vitamin B-12 | µg | 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) | µg | 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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