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 kale | amount | ADULT DAILY REQUIREMENT |
|---|---|---|
| CARBOHYDRATE | 6.3 g | 130 g |
| CALORIES | 42.5 | 1,800-3,000 |
| FIBER | 4.7 g | 22.4-33.6 g |
| PROTEIN | 3.5 g | 46-56 g |
| CALCIUM | 177 mg | 1,000-1,200 mg |
| COPPER | 0.8 mg | 900 mg |
| IRON | 1.0 mg | 8-18 mg |
| MAGNESIUM | 29.5 mg | 320-420 mg |
| MANGANESE | 0.6 mg | 18-2,3 |
| PHOSPHOROUS | 49.6 mg | 700 mg |
| POTASSIUM | 170 mg | 4,700 mg |
| SELENIUM | 1.1 mcg | 55 mcg |
| SODIUM | 18.9 mg | 2,300 mg |
| ZINC | 0.3 mg | 8-11 mg |
| VITAMIN A (RETINOL) | 172 mcg | 700-900 mcg |
| VITAMIN B9 (FOLATE) | 76.7 mcg | 400 mcg |
| VITAMIN C | 21 mg | 75-90 mg |
| VITAMIN E | 1.9 mg | 15 mg |
| VITAMIN K | 494 mcg | 90-120 mcg |
Fruit & Stuff 