Kale Is A Vegetable That Is An
Ancient Plant
Kale is an ancient plant, believed to
have been first cultivated in the Mediterranean area.
Kale has large loose leaves and is a member of the cabbage family. It has many varieties, some of which are
brightly colored, making them useful as ornamental
plantings for rock gardens and the like.
Kale is very high in vitamin B. It is
also a good source of vitamin C and manganese. It
contains lutein which is effective in preventing and
treating visual diseases such as night blindness and
macular degeneration.
Kale provides many times more beta-carotene and Vitamin
K than broccoli. Kale is available in the market and is at
its best during the winter and early spring.
It is an excellent addition to other dishes, such as a
stir fry, and it also stands alone boiled or with the
addition of other vegetables. Kale is made sweeter by
having a light frost before it is harvested and by
cooking longer in the pot.
R.B.
Kale, Raw, 1 Cup
| Nutrient
|
Units
|
1.00 X 1 cup,
chopped
-------
67g
|
| Proximates
|
| Water
|
g
|
56.59
|
| Energy
|
kcal
|
34
|
| Energy
|
kj
|
139
|
| Protein
|
g
|
2.21
|
| Total lipid (fat)
|
g
|
0.47
|
| Ash
|
g
|
1.03
|
| Carbohydrate, by difference
|
g
|
6.71
|
| Fiber, total dietary
|
g
|
1.3
|
| Minerals
|
| Calcium, Ca
|
mg
|
90
|
| Iron, Fe
|
mg
|
1.14
|
| Magnesium, Mg
|
mg
|
23
|
| Phosphorus, P
|
mg
|
38
|
| Potassium, K
|
mg
|
299
|
| Sodium, Na
|
mg
|
29
|
| Zinc, Zn
|
mg
|
0.29
|
| Copper, Cu
|
mg
|
0.194
|
| Manganese, Mn
|
mg
|
0.519
|
| Selenium, Se
|
mcg
|
0.6
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
80.4
|
| Thiamin
|
mg
|
0.074
|
| Riboflavin
|
mg
|
0.087
|
| Niacin
|
mg
|
0.670
|
| Pantothenic acid
|
mg
|
0.061
|
| Vitamin B-6
|
mg
|
0.182
|
| Folate, total
|
mcg
|
19
|
| Folic acid
|
mcg
|
0
|
| Folate, food
|
mcg
|
19
|
| Folate, DFE
|
mcg_DFE
|
19
|
| Vitamin B-12
|
mcg
|
0.00
|
| Vitamin A, IU
|
IU
|
10302
|
| Vitamin A, RAE
|
mcg_RAE
|
515
|
| Retinol
|
mcg
|
0
|
| Vitamin K (phylloquinone)
|
mcg
|
547.4
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
0.061
|
| 4:0
|
g
|
0.000
|
| 6:0
|
g
|
0.000
|
| 8:0
|
g
|
0.000
|
| 10:0
|
g
|
0.000
|
| 12:0
|
g
|
0.001
|
| 14:0
|
g
|
0.002
|
| 16:0
|
g
|
0.051
|
| 18:0
|
g
|
0.003
|
| Fatty acids, total monounsaturated
|
g
|
0.035
|
| 16:1 undifferentiated
|
g
|
0.001
|
| 18:1 undifferentiated
|
g
|
0.033
|
| 20:1
|
g
|
0.000
|
| 22:1 undifferentiated
|
g
|
0.000
|
| Fatty acids, total polyunsaturated
|
g
|
0.226
|
| 18:2 undifferentiated
|
g
|
0.092
|
| 18:3 undifferentiated
|
g
|
0.121
|
| 18:4
|
g
|
0.000
|
| 20:4 undifferentiated
|
g
|
0.001
|
| 20:5 n-3
|
g
|
0.000
|
| 22:5 n-3
|
g
|
0.000
|
| 22:6 n-3
|
g
|
0.000
|
| Cholesterol
|
mg
|
0
|
| Amino acids
|
| Tryptophan
|
g
|
0.027
|
| Threonine
|
g
|
0.098
|
| Isoleucine
|
g
|
0.132
|
| Leucine
|
g
|
0.155
|
| Lysine
|
g
|
0.132
|
| Methionine
|
g
|
0.021
|
| Cystine
|
g
|
0.029
|
| Phenylalanine
|
g
|
0.113
|
| Tyrosine
|
g
|
0.078
|
| Valine
|
g
|
0.121
|
| Arginine
|
g
|
0.123
|
| Histidine
|
g
|
0.046
|
| Alanine
|
g
|
0.111
|
| Aspartic acid
|
g
|
0.198
|
| Glutamic acid
|
g
|
0.251
|
| Glycine
|
g
|
0.107
|
| Proline
|
g
|
0.131
|
| Serine
|
g
|
0.093
|
| Other
|
| Alcohol, ethyl
|
g
|
0.0
|
| Carotene, beta
|
mcg
|
6181
|
| Carotene, alpha
|
mcg
|
0
|
| Cryptoxanthin, beta
|
mcg
|
0
|
| Lycopene
|
mcg
|
0
|
| Lutein + zeaxanthin
|
mcg
|
26498
|
USDA National Nutrient Database
for Standard Reference, Release 18 (2005)
|
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