Kale

A cup of cooked kale provides almost five times an adult’s daily need for vitamin K.

Kale (Spanish: col rizada) is a green, leafy, cruciferous vegetable that is rich in nutrients. A cup of cooked kale provides almost five times an adult’s daily need for vitamin K, around 15–18% of their calcium need, and about 7% of the daily phosphorus requirement. Possible benefits include helping manage blood pressure, boosting digestive health, and protecting against cancer and type 2 diabetes. Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients.

1 cup of boiled unsalted kaleamountADULT DAILY REQUIREMENT
CARBOHYDRATE6.3 g130 g
CALORIES42.51,800-3,000
FIBER4.7 g22.4-33.6 g
PROTEIN3.5 g46-56 g
CALCIUM177 mg1,000-1,200 mg
COPPER0.8 mg900 mg
IRON1.0 mg8-18 mg
MAGNESIUM29.5 mg320-420 mg
MANGANESE0.6 mg18-2,3
PHOSPHOROUS49.6 mg700 mg
POTASSIUM170 mg4,700 mg
SELENIUM1.1 mcg55 mcg
SODIUM18.9 mg2,300 mg
ZINC0.3 mg8-11 mg
VITAMIN A (RETINOL)172 mcg700-900 mcg
VITAMIN B9 (FOLATE)76.7 mcg400 mcg
VITAMIN C21 mg75-90 mg
VITAMIN E1.9 mg15 mg
VITAMIN K494 mcg90-120 mcg
Sources: Medical News Today