Kale has become one of my favorite greens because it is fairly easy to grow in the garden from seed.  I didn’t realize that Kale is full of vitamin C in a 1 oz serving.  I’ve fallen in love with Seed Savers’ Delaway Kale variety.  It germinates well and produces a large, lush leaf that has a smooth taste and isn’t as tough to chew as other varieties of Kale that I’ve had.  Kale is also a significant source of copper with a total of 4 nutrients above the 10%+ of daily value.  This puts Kale in the bottom list of foods when eating solely for nutritio but with only 13 calories and 1 gram of fiber in a 1 oz serving, Kale is a necessity in any weight loss eating plan.

Nutrients Daily Needs Food kale % DV
Total Nutrients at 10%+
9.00
B1 (Thiamin) 1.2 mg 0.03 2.50%
B2 (Roboflavin) 1.3 mg 0.04 3.08%
B3 (Niacin) 16 mg 0.28 1.75%
B5 (Pantothetic Acid) 5 mg 0.03 0.60%
B6 (Pryidoxamine) 1.7 mg 0.08 4.71%
B12 2.4 mcg 0.00 0.00%
B7 (biotin) 30 mcg 0.00 0.00%
Choline 550 mcg 0.23 0.04%
B9 (folate) 1000 mcg 39.97 4.00%
A 3000 IU 2,832.12 94.40%
C 90 mg 34.02 37.80%
D 800 IU 0.00 0.00%
E 22 IU 0.44 2.00%
K 120 mcg 199.81 166.51%
Calcium 1200 mcg 42.52 3.54%
Chromium 35 mcg 0.00 0.00%
Copper 900 mcg 420.00 46.67%
Floride 4 mg 0.00 0.00%
Iodine 150 mcg 0.00 0.00%
Iron 9 mg 0.42 4.67%
Magnesium 420 mg 13.32 3.17%
Manganese 2.3 mg 0.19 8.26%
molybdenum 45 mcg 0.00 0.00%
phosphorus 700 mg 26.08 3.73%
Potassium 4700 mg 139.20 2.96%
Selenium 55 mcg 0.26 0.47%
Zinc 11 mg 0.16 1.45%

 

Advertisements