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Kale, frozen, cooked, boiled, drained, without salt

Nutrient	Value per 100 grams of edible portion	1.000 cup, chopped 130.00 g	0.500 cup, chopped or diced 65.00 g
Proximates
Energy	30.00 kcal	39.000 kcal	19.500 kcal
Protein	2.84 g	3.692 g	1.846 g
Fiber, total dietary	2.00 g	2.600 g	1.300 g
Total lipid (fat)	0.49 g	0.637 g	0.319 g
Energy	124.00 kJ	161.200 kJ	80.600 kJ
Caffeine	0.00 mg	0.000 mg	0.000 mg
Water	90.50 g	117.650 g	58.825 g
Ash	0.94 g	1.222 g	0.611 g
Theobromine	0.00 mg	0.000 mg	0.000 mg
Alcohol, ethyl	0.00 g	0.000 g	0.000 g
Carbohydrate, by difference	5.23 g	6.799 g	3.400 g
Sugars, total	1.34 g	1.742 g	0.871 g
Minerals
Sodium, Na	15.00 mg	19.500 mg	9.750 mg
Magnesium, Mg	18.00 mg	23.400 mg	11.700 mg
Copper, Cu	0.05 mg	0.061 mg	0.031 mg
Potassium, K	321.00 mg	417.300 mg	208.650 mg
Zinc, Zn	0.18 mg	0.234 mg	0.117 mg
Manganese, Mn	0.45 mg	0.585 mg	0.292 mg
Iron, Fe	0.94 mg	1.222 mg	0.611 mg
Phosphorus, P	28.00 mg	36.400 mg	18.200 mg
Calcium, Ca	138.00 mg	179.400 mg	89.700 mg
Selenium, Se	0.90 µg	1.170 µg	0.585 µg
Vitamins
Lycopene	0.00 µg	0.000 µg	0.000 µg
Carotene, beta	8823.00 µg	11469.900 µg	5734.950 µg
Vitamin C, total ascorbic acid	25.20 mg	32.760 mg	16.380 mg
Vitamin A, RAE	735.00 µg	955.500 µg	477.750 µg
Vitamin B-12	0.00 µg	0.000 µg	0.000 µg
Vitamin E (alpha-tocopherol)	0.92 mg	1.196 mg	0.598 mg
Retinol	0.00 µg	0.000 µg	0.000 µg
Thiamin	0.04 mg	0.056 mg	0.028 mg
Vitamin D	0.00 IU	0.000 IU	0.000 IU
Pantothenic acid	0.05 mg	0.069 mg	0.034 mg
Cryptoxanthin, beta	0.00 µg	0.000 µg	0.000 µg
Vitamin B-6	0.09 mg	0.112 mg	0.056 mg
Niacin	0.67 mg	0.874 mg	0.437 mg
Folate, total	14.00 µg	18.200 µg	9.100 µg
Riboflavin	0.11 mg	0.148 mg	0.074 mg
Carotene, alpha	0.00 µg	0.000 µg	0.000 µg
Lutein + zeaxanthin	19697.00 µg	25606.100 µg	12803.050 µg
Vitamin D (D2 + D3)	0.00 µg	0.000 µg	0.000 µg
Vitamin A, IU	14704.00 IU	19115.200 IU	9557.600 IU
Lipids
8:0	0.00 g	0.000 g	0.000 g
12:0	0.00 g	0.003 g	0.001 g
Fatty acids, total saturated	0.06 g	0.082 g	0.041 g
16:0	0.05 g	0.069 g	0.034 g
14:0	0.00 g	0.003 g	0.001 g
10:0	0.00 g	0.000 g	0.000 g
18:0	0.00 g	0.003 g	0.001 g
4:0	0.00 g	0.000 g	0.000 g
6:0	0.00 g	0.000 g	0.000 g
Fatty acids, total monounsaturated	0.04 g	0.047 g	0.023 g
16:1 undifferentiated	0.00 g	0.000 g	0.000 g
18:1 undifferentiated	0.03 g	0.044 g	0.022 g
20:1	0.00 g	0.000 g	0.000 g
22:1 undifferentiated	0.00 g	0.000 g	0.000 g
Fatty acids, total polyunsaturated	0.23 g	0.305 g	0.153 g
18:4	0.00 g	0.000 g	0.000 g
18:3 undifferentiated	0.12 g	0.163 g	0.081 g
18:2 undifferentiated	0.10 g	0.125 g	0.062 g
20:4 undifferentiated	0.00 g	0.001 g	0.001 g
20:5 n-3 (EPA)	0.00 g	0.000 g	0.000 g
22:5 n-3 (DPA)	0.00 g	0.000 g	0.000 g
22:6 n-3 (DHA)	0.00 g	0.000 g	0.000 g
Cholesterol	0.00 mg	0.000 mg	0.000 mg
Amino Acids
Histidine	0.06 g	0.078 g	0.039 g
Proline	0.17 g	0.220 g	0.110 g
Leucine	0.20 g	0.259 g	0.129 g
Arginine	0.16 g	0.205 g	0.103 g
Glutamic acid	0.32 g	0.420 g	0.210 g
Glycine	0.14 g	0.178 g	0.089 g
Threonine	0.13 g	0.165 g	0.083 g
Tyrosine	0.10 g	0.131 g	0.066 g
Lysine	0.17 g	0.221 g	0.111 g
Aspartic acid	0.25 g	0.330 g	0.165 g
Phenylalanine	0.15 g	0.190 g	0.095 g
Alanine	0.14 g	0.186 g	0.093 g
Valine	0.16 g	0.203 g	0.101 g
Cystine	0.04 g	0.049 g	0.025 g
Isoleucine	0.17 g	0.221 g	0.111 g
Methionine	0.03 g	0.035 g	0.018 g
Tryptophan	0.04 g	0.046 g	0.023 g
Serine	0.12 g	0.156 g	0.078 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.