kale

Organic-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 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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