Kale
Description
Kale, a variety of cabbage with seemingly wrinkled leaves, called Brassica oleracea acephala.
It is tremendously rich in provitamin A carotenoids, vitamin C, and iron. Kale also contains high levels of magnesium, potassium, riboflavin, niacin, vitamin B-6 and folc acid.
As a cruciferous vegetable, kale is believed by some to play a positive role in the prevention of stomach cancer and colon cancer.
Available throughout the year.
Caloric Content
| 1 | 2 | |
| Calories: | 43 | 20 |
| Protein: | 5 | 1.85 gm |
| Carbohydrates: | 6.7 | 3.41 gm |
| Fiber: | 1.4 | .60 gm |
| Total fats: | .4 | .32 gm |
| Saturated fats: | .057 | .041 gm |
| Unsaturated fats: | .212 | .176 gm |
| Cholesterol: | 0 | 0 mg |
1. Raw - 1 cup, 110 grams
2. Frozen, Boiled, Drained - 1/2 cup chopped, 65 grams
Vitamin Content
| 1 | 2 | USRDA | |
| Vitamin A: | 9130 | 4130 | 5000 IU |
| Thiamine: | .11 | .028 | 1.7 mg |
| Vitamin B-2: | .2 | .074 | 1.7 mg |
| Vitamin B-6: | .19 | .056 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | .5 | - | 300 mcg |
| Niacin: | 1.8 | .437 | 20 mg |
| Pantothenic Acid: | .38 | .034 | 10 mg |
| Folic acid: | .06 | 9.3 | 400 mcg |
| Vitamin C: | 102 | 16.4 | 60 mg |
| Vitamin E: | 8 | - | 30 IU |
1. Raw - 1 cup, 110 grams
2. Frozen, Boiled, Drained - 1/2 cup chopped, 65 grams
Mineral Content
| 1 | 2 | USRDA | |
| Calcium: | 206 | 90 | 1000 mg |
| Copper: | .09 | .031 | 2 mg |
| Iron: | 1.8 | .61 | 18 mg |
| Magnesium: | 31 | 12 | 400 mg |
| Manganese: | .5 | .292 | n/a mg |
| Phosphorus: | 64 | 18 | 1000 mg |
| Potassium: | 243 | 209 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 47 | 10 | n/a mg |
| Zinc: | - | .12 | 15 mg |
1. Raw - 1 cup, 110 grams
2. Frozen, Boiled, Drained - 1/2 cup chopped, 65 grams
Amino Acid Content
| 1 | 2 | |
| Tryptophan: | .025 | .023 gm |
| Threonine: | .093 | .083 gm |
| Isoleucine: | .125 | .110 gm |
| Leucine: | .146 | .129 gm |
| Lysine: | .125 | .110 gm |
| Methionine: | .020 | .018 gm |
| Cysteine: | .027 | .025 gm |
| Phenylalanine: | .107 | .095 gm |
| Tyrosine: | .074 | .066 gm |
| Valine: | .114 | .101 gm |
| Arginine: | .117 | .103 gm |
| Histidine: | .044 | .039 gm |
| Alanine: | .106 | .093 gm |
| Aspartic acid: | .187 | .165 gm |
| Glutamic acid: | .238 | .210 gm |
| Glycine: | .101 | .089 gm |
| Proline: | .124 | .110 gm |
| Serine: | .088 | .078 gm |
1. Raw - 1 cup, 110 grams
2. Frozen, Boiled, Drained - 1/2 cup chopped, 65 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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