# Kale #Food #Plants How much kale goes into on of those 500ml containers... my guess is about 200-300g with the onions making up the rest Best things about Kale... - [[Vitamin K]] - It scores 1000 / 1000 for [[nutritional density]] - [[fiber]] - And honestly its just a powerhouse of other vitamins. assume it is magic - Contains [[sulforaphane]]. Best to chop it an leave it for a couple hours to increase bioavailability. #Pasted/AI |Nutrient|Amount per 100g|% Daily Recommended| |---|---|---| |Calories|49|-| |Total Fat|0.9g|1%| |Saturated Fat|0.1g|0%| |Cholesterol|0mg|0%| |Sodium|38mg|2%| |Total Carbohydrates|9g|3%| |Dietary Fiber|3.6g|14%| |Sugars|1.9g|-| |Protein|4.3g|9%| |Vitamin A|4812 IU|96%| |Vitamin C|93.4mg|156%| |Vitamin K|704.8mcg|881%| |Vitamin E|0.7mg|3%| |Vitamin B1 (Thiamine)|0.1mg|7%| |Vitamin B2 (Riboflavin)|0.1mg|5%| |Vitamin B3 (Niacin)|1mg|5%| |Vitamin B5 (Pantothenic Acid)|0.1mg|1%| |Vitamin B6 (Pyridoxine)|0.3mg|16%| |Folate (Vitamin B9)|141mcg|35%| |Vitamin B12|0mcg|0%| |Calcium|254mg|25%| |Iron|1.5mg|8%| |Magnesium|34mg|9%| |Phosphorus|55mg|6%| |Potassium|447mg|9%| |Zinc|0.4mg|3%| |Copper|0.2mg|9%| |Manganese|0.5mg|26%| |Selenium|0.9mcg|1%|