How many vitamins in Cooked Kale
Remember that vitamins are healthy substances that your body needs to develop and function properly.
This section will help you make well-informed decisions about best sources of vitamins.
Vitamin K (817.0 µg), Vitamin C (41.0 mg) and Vitamin A (13,621 IU) are some of the vitamins present in Cooked Kale.
Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction.
In 100 grams of Cooked Kale, you can find 13,621 IU of Vitamin A. It provides the 454% of the daily recommended value for the average adult.
Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-.
41.0 milligrams of Vitamin C can be found on every 100 grams of Cooked Kale, the 68% of the total daily recommended Vitamin C intake.
Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes.
0.85 milligrams of Vitamin E can be found on every 100 grams of Cooked Kale, the 6% of the total daily recommended Vitamin E intake.
Vitamin K, also called Phylloquinone, offer protection against health problems like Osteoporosis, Brain health problems, Arterial calcification, varicose veins, and specifics cancer diseases -Prostate cancer, lung cancer, liver cancer, and leukemia.
817.0 micrograms of Vitamin K can be found on every 100 grams of Cooked Kale, the 1021% of the total daily recommended Vitamin K intake.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Cooked Kale contains 0.05 milligrams of Vitamin B-1, that’s the 3% of the daily recommended value for an adult.
The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose.
In 100 grams of Cooked Kale, you can find 0.07 milligrams of Vitamin B-2. It provides the 4% of the daily recommended value for the average adult.
Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes.
In 100 grams of Cooked Kale, you can find 0.5 milligrams of Vitamin B-3. It provides the 3% of the daily recommended value for the average adult.
Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis.
0.04 milligrams of Vitamin B5 can be found on every 100 grams of Cooked Kale, the 0% of the total daily recommended Vitamin B-5 intake.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Cooked Kale contains 13 micrograms of Vitamin B-9, that’s the 3% of the daily recommended value for an adult.
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Minerals in Cooked Kale
The body uses minerals to perform many different functions -from building strong bones to transmitting nerve impulses-. Just like vitamins, minerals help your body grow, develop, and stay healthy.
Potassium (228 mg), Calcium (72 mg) and Phosphorus (28 mg) are some of the minerals present in Cooked Kale.
Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight.
72 milligrams of calcium can be found on every 100 grams of Cooked Kale, the 7% of the total daily recommended calcium intake.
Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells.
In 100 grams of Cooked Kale, you can find 0.9 milligrams of iron. It provides the 5% of the daily recommended value for the average adult.
The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism.
In 100 grams of Cooked Kale, you can find 228 milligrams of potassium. It provides the 5% of the daily recommended value for the average adult.
Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation.
100 grams of Cooked Kale contains 18 milligrams of magnesium, that’s the 5% of the daily recommended value for one person.
Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements.
100 grams of Cooked Kale contains 28 milligrams of phosphorus, that’s the 3% of the daily recommended value for one person.
Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration.
In 100 grams of Cooked Kale, you can find 23 milligrams of sodium. It provides the 2% of the daily recommended value for the average adult.
Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system.
0.24 milligrams of zinc can be found on every 100 grams of Cooked Kale, the 2% of the total daily recommended zinc intake.
Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells.
In 100 grams of Cooked Kale, you can find 0.15 milligrams of copper. It provides the 8% of the daily recommended value for the average adult.
Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities.
100 grams of Cooked Kale contains 0.41 milligrams of manganese, that’s the 21% of the daily recommended value for an adult.
Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects.
100 grams of Cooked Kale contains 0.9 micrograms of selenium, that’s the 1% of the daily recommended value for an adult.
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Calories in Cooked Kale
To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Cooked Kale you have 28 calories, the 1% of your total daily needs.
There are three different levels of physical activity to calculate the average Kcal intake per day.
A Moderately Active women aged 12 to 25 years needs between 2,000 and 2,200 calories daily, while women aged 26 to 50 need 2,000 calories and aged 51 to 76+ need between 1,600 and 1,800.
Fats and Cholesterol
100 grams of Cooked Kale contain 0.4 grams of total fat, of which 0.05 gr. are saturated.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.
The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.
Saturated Fat
According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.
100 grams of Cooked Kale contain 0.05 grams of saturated fat, the 0% of your total daily needs.
Monounsaturated fatty acids
0.03 g
Polyunsaturated fatty acids
0.19 g
Data Facts Table of Cooked Kale
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
28 kcal |
1 % |
| Total fat |
0.4 g |
1 % |
| Carbohydrates |
5.63 gr |
2 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
23 mg |
2 % |
| Water |
91.2 mg |
91.2 % |
| Protein |
1.9 g |
4 % |
| VITAMINS |
| Vitamin A |
13,621 IU |
454 % |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
41.0 mg |
68 % |
| Vitamin D |
- |
- |
| Vitamin E |
0.85 mg |
6 % |
| Vitamin K |
817.0 mg |
1021 % |
| Vitamin B-1 |
0.05 µg |
3 % |
| Vitamin B-2 |
0.07 mg |
4 % |
| Vitamin B-3 |
0.5 mg |
3 % |
| Vitamin B-5 |
0.04 mg |
0 % |
| Vitamin B-9 |
13 mg |
3 % |
| MINERALS |
| Calcium |
72 mg |
7 % |
| Iron |
0.9 mg |
5 % |
| Potassium |
228 mg |
5 % |
| Phosphorus |
28 mg |
3 % |
| Sodium |
23 mg |
2 % |
| Zinc |
0.24 mg |
2 % |
| Copper |
0.15 mg |
8 % |
| Fluorine |
- |
- |
| Manganese |
0.41 mg |
21 % |
| Selenium |
0.9 µg |
1 % |