Welcome to the nutritional vitamin a content in 9 different types of kale, ranging from 735 mcg to 100 mcg per 100g. The basic type of kale is Kale, raw which in 100g contains 500 mcg of vitamin a.
The total recommended daily allowance or RDA for vitamin a is 3000 mcg. For the 100g serving of Kale, raw, the RDA vitamin a percentage (based on the RDA amount of 3000 mcg) is 17 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Kale, raw has a nutritional value score of 33 out of 100.Comparing the vitamin a content and the nutritional density in 100g for Kale, raw; We class this as a high vitamin a content item.In terms of overall nutritional value we class this as an item with a high nutritional density value.
This food profile is part of our list of food and drinks under the general group Vegetables and Vegetable Products.Other important and vitamin a related nutrients are Calories, Protein, Fat and Carbohydrate. For this serving in your diet, the amount of Calories is 49 kcal (2% RDA), the amount of Protein is 4.28 g (8% RDA), the amount of Fat is 0.93 g (1% RDA) and the amount of Carbohydrate is 8.75 g (7% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the vitamin a content in kale.
Content per Typical Serving Size 1 cup, chopped (or 67 g)For the food Kale, raw the typical serving size is 1 cup, chopped (or 67 g) which contains 335 mcg of Vitamin A. The vitamin a percentage of the recommended daily value for this serving is 11 %.
To give 100% of the RDA, 9.1 servings of the typical serving size 1 cup, chopped (or 67 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 32.83 kcal, the Protein content is 2.87 g, the Fat content is 0.62 g and the Carbohydrate content is 5.86 g. This data is shown in the graph below for the typical serving of vitamin a and the related and important nutritional values.
The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup, chopped or 67 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 7.0 (kcal).The number of calories from Fat is 5.2 (kcal).The total calories from carbohydrate is 20.9 (kcal).
This list of 9 types of kale, is brought to you by www.dietandfitnesstoday.com and ranges from Kale, frozen, cooked, boiled, drained, with salt through to Kale, scotch, cooked, boiled, drained, with salt where all food items are ranked by the content or amount per 100g. The nutritional vitamin a content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much vitamin a in kale.
Mcg of vitamin a in kale (per 100g)
The list below gives the total vitamin a content in the 9 items from the general description 'kale' each of which show the vitamin a amount as well as Calories, Protein, Fat and Carbohydrate. The top 9 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The level of vitamin a can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 3. The highest amount of vitamin a from the 3 frozen items is in Kale, frozen, cooked, boiled, drained, with salt where the vitamin a content is 735 mcg per 100g. The total food items which are raw is 2 items. The highest amount of vitamin a from the 2 raw items is in Kale, raw where the content is 500 mcg per 100g. The number of food items which are cooked are 6 items. The highest amount of vitamin a from the 6 cooked items is in Kale, frozen, cooked, boiled, drained, with salt where the amount is 735 mcg per 100g. Comparing raw and cooked kale shows that cooking can change the levels of vitamin a by 235 mcg in a 100g serving.
Average Content for kaleThe average (or more correctly the arithmetic mean) amount of vitamin a contained in 100g of kale, based on the list below of 9 different items under the general description of kale, is 444.44 mcg of vitamin a. This average value corresponds to 14.81 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 32.33 kcal, the average amount of Protein is 2.56 g, the average amount of Fat is 0.51 g and the average amount of Carbohydrate is g.
Median AmountThe median value of Vitamin A is found in Kale, raw which in 100g contains 500 mcg of Vitamin A. This corresponds to 17 % of the recommended daily allowance. For this serving the amount of Calories is 49 kcal, the amount of Protein is 4.28 g, the amount of Fat is 0.93 g and the amount of Carbohydrate is 8.75 g.
Highest vitamin a Content per 100g
Using the list below for the 9 different kale nutrition entries in our database, the highest amount of vitamin a is found in Kale, frozen, cooked, boiled, drained, with salt which contains 735 mcg of vitamin a per 100g. The associated percentage of RDA is 25 %. For this 100g serving the Calories content is 30 kcal, the Protein content is 2.84 g, the Fat content is 0.49 g, the Carbohydrate content is 5.23 g.
The lowest amount of vitamin a is in Kale, scotch, cooked, boiled, drained, with salt which in 100g contains 100 mcg of vitamin a. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Calories is 28 kcal, the amount of Protein is 1.9 g, the amount of Fat is 0.41 g, the amount of Carbohydrate is 5.62 g.
The difference between the highest and lowest values gives a vitamin a range of 635 mcg per 100g. The range for the other nutrients are as follows; 2 kcal for Calories, 0.94 g for Protein, 0.08 g for Fat, 0 g for Carbohydrate.
Highest Amount of vitamin a per Serving
Please remember that the above gives an accurate value in 100g for high vitamin a foods in your diet. For example 100g of Kale, raw contains 500 mcg of vitamin a. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the vitamin a nutritional content.
The food with the highest vitamin a content per typical serving is Kale, frozen, cooked, boiled, drained, without salt which contains 955.5 mcg in 1 cup, chopped (or 130 g). The percentage of the recommended daily value for this serving is 32 %. For this serving the Calories content is 39 kcal, the Protein content is 3.69 g, the Fat content is 0.64 g and the Carbohydrate content is 6.8 g.
Nutritional Information SummaryFrom the list below you can find a full nutrition facts breakdown for all foods containing vitamin a which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of vitamin a in foods.