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Nutritional info of: Kale, raw
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Seaweed, kelp, raw

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Garlic beans and Kale with quinoa
Garlic beans and Kale with quinoa
Seaweed Salad
Seaweed Salad
 
Official USDA name:"Kale, raw"
USDA Record Number:"11233"
SkipThePie link:permalink
Food Group:Vegetables and Vegetable Products
Official USDA name:"Seaweed, kelp, raw"
USDA Record Number:"11445"
SkipThePie link:permalink
Food Group:Vegetables and Vegetable Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Kale, raw vs Seaweed, kelp, raw

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

50
Calories from Fat 6
 

% Daily Value*

 

Total Fat

1g
1%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

43mg
2%
 

Total Carbohydrate

10g
3%
 
Dietary Fiber 2g8%
 
Sugars 0g
 

Protein

3g
 
Vitamin A308% · Vitamin C12%
 
Calcium14% · Iron9%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

43
Calories from Fat 5
 

% Daily Value*

 

Total Fat

1g
1%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

233mg
10%
 

Total Carbohydrate

10g
3%
 
Dietary Fiber 1g5%
 
Sugars 1g
 

Protein

2g
 
Vitamin A2% · Vitamin C0%
 
Calcium17% · Iron16%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Kale, raw vs Seaweed, kelp, raw

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories50 kcal209 kJ2%
 
from Carbs35.7 kcal149.52 kJ
 
from Fat5.9 kcal24.51 kJ
 
from Protein8.1 kcal33.69 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories43 kcal180 kJ2%
 
from Carbs34.2 kcal142.95 kJ
 
from Fat4.7 kcal19.61 kJ
 
from Protein4.1 kcal17.15 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Kale, raw vs Seaweed, kelp, raw

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 15376 IU 308%
 
Vitamin B6 0.271 mg 14%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 120 mg 12%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K 817 mcg 1021%
 
Thiamin 0.11 mg 7%
 
Riboflavin 0.13 mg 8%
 
Niacin 1 mg 5%
 
Pantothenic Acid 0.091 mg 1%
 
Folate 29 mcg 7%
 
Folate, Food 29 mcg 7%
 
Folate, DFE 29 mcg DFE 7%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 116 IU 2%
 
Vitamin B6 0.002 mg 0%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 3 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.87 mg 4%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 66 mcg 82%
 
Thiamin 0.05 mg 3%
 
Riboflavin 0.15 mg 9%
 
Niacin 0.47 mg 2%
 
Pantothenic Acid 0.642 mg 6%
 
Folate 180 mcg 45%
 
Folate, Food 180 mcg 45%
 
Folate, DFE 180 mcg DFE 45%
 
Choline 12.8 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Kale, raw vs Seaweed, kelp, raw

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 135 mg 14%
 
Iron 1.7 mg 9%
 
Magnesium 34 mg 8%
 
Phosphorus 56 mg 6%
 
Potassium 447 mg 10%
 
Sodium 43 mg 2%
 
Zinc 0.44 mg 3%
 
Copper 0.29 mg 14%
 
Manganese 0.774 mg 39%
 
Selenium 0.9 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 168 mg 17%
 
Iron 2.85 mg 16%
 
Magnesium 121 mg 30%
 
Phosphorus 42 mg 4%
 
Potassium 89 mg 2%
 
Sodium 233 mg 10%
 
Zinc 1.23 mg 8%
 
Copper 0.13 mg 6%
 
Manganese 0.2 mg 10%
 
Selenium 0.7 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Kale, raw vs Seaweed, kelp, raw

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein3.3g7%
 

Essential Aminos

 
Histidine0.069 g10%
 
Isoleucine0.197 g14%
 
Leucine0.231 g8%
 
Lysine0.197 g9%
 
Methionine0.032 g
 
Phenylalanine0.169 g
 
Threonine0.147 g14%
 
Tryptophan0.04 g14%
 
Valine0.181 g10%
 

Non-essential Aminos

 
Arginine0.184 g
 
Alanine0.166 g
 
Aspartate0.295 g
 
Cystine0.044 g
 
Glutamate0.374 g
 
Glycine0.159 g
 
Hydroxyproline
 
Proline0.196 g
 
Serine0.139 g
 
Tyrosine0.117 g
 
Methionine + Cystine† 0.076 g 7
 
Phenylalanine + Tyrosine† 0.286 g 27
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein1.68g3%
 

Essential Aminos

 
Histidine0.024 g3%
 
Isoleucine0.076 g5%
 
Leucine0.083 g3%
 
Lysine0.082 g4%
 
Methionine0.025 g
 
Phenylalanine0.043 g
 
Threonine0.055 g5%
 
Tryptophan0.048 g17%
 
Valine0.072 g4%
 

Non-essential Aminos

 
Arginine0.065 g
 
Alanine0.122 g
 
Aspartate0.125 g
 
Cystine0.098 g
 
Glutamate0.268 g
 
Glycine0.1 g
 
Hydroxyproline
 
Proline0.073 g
 
Serine0.098 g
 
Tyrosine0.026 g
 
Methionine + Cystine† 0.123 g 12
 
Phenylalanine + Tyrosine† 0.069 g 7
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Kale, raw vs Seaweed, kelp, raw

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates10.01g3%
 
Dietary Fiber2g8%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates9.57g3%
 
Dietary Fiber1.3g5%
 
Starch~
 
Sugars0.6g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Kale, raw vs Seaweed, kelp, raw

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.7g1%
 
Total Omega-3 Fatty Acids0.18g
 
Total Omega-6 Fatty Acids0.14g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.091g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.002g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.003g
 
Palmitic Acid   [Hexadecanoic Acid]0.076g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.004g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.052g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.049g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.001g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.338g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.002g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.138g
 
Linolenic Acid   [Octadecatrienoic Acid]0.18g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.56g1%
 
Total Omega-3 Fatty Acids0.008g
 
Total Omega-6 Fatty Acids0.032g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.247g1%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.031g
 
Palmitic Acid   [Hexadecanoic Acid]0.11g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.086g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.098g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.086g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.004g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.047g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.012g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.02g
 
Linolenic Acid   [Octadecatrienoic Acid]0.004g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.004g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.004g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Kale, raw vs Seaweed, kelp, raw

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water84.46g
 
Ash1.53g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water81.58g
 
Ash6.61g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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