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Whole wheat bread has more iron, vitamins and dietary fiber than white bread

Kale, frozen, cooked, boiled, drained, with salt
» Vegetables and Vegetable Products

Nutrient Amount per 130.0g Proximates Water 117.65 g Energy 39 kcal Energy 161 kj Protein » 3.69 g Essential amino acids Tryptophan 0.045 g Threonine 0.165 g Isoleucine 0.221 g Leucine 0.259 g Lysine 0.221 g Methionine 0.035 g Phenylalanine 0.190 g Valine 0.203 g Histidine 0.078 g Non-essential amino acids Cystine 0.049 g Tyrosine 0.131 g Arginine 0.205 g Alanine 0.186 g Aspartic acid 0.330 g Glutamic acid 0.420 g Glycine 0.178 g Proline 0.220 g Serine 0.156 g Total lipid (fat) » 0.64 g Fatty acids, total saturated » 0.082 g 12:0, Dodecanoic, Lauric 0.003 g 14:0, Tetradecanoic, Myristic 0.003 g 16:0, Hexadecanoic, Palmitic 0.069 g 18:0, Octadecanoic, Stearic 0.003 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 0.047 g 18:1 undifferentiated, Octadecenoic, Oleic 0.044 g Fatty acids, total polyunsaturated » 0.305 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.125 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.163 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.001 g Ash 1.22 g Total carbohydrate » 6.80 g Fiber, total dietary 2.6 g Digestable carbohydrates » Sugars, total 1.74 g Minerals Calcium, Ca 179 mg Iron, Fe 1.22 mg Magnesium, Mg 23 mg Phosphorus, P 36 mg Potassium, K 417 mg Sodium, Na 326 mg Zinc, Zn 0.23 mg Copper, Cu 0.061 mg Manganese, Mn 0.585 mg Selenium, Se 1.2 mcg Vitamins Vitamin C, total ascorbic acid 32.8 mg Vitamin B1 (Thiamin) 0.056 mg Vitamin B2 (Riboflavin) 0.148 mg Niacin 0.874 mg Pantothenic acid 0.069 mg Vitamin B-6 0.112 mg Folate, total 18 mcg Folate, food 18 mcg Folate, DFE 18 mcg Choline, total 0.7 mg Betaine 0.4 mg Vitamin A, IU 19115 IU Vitamin A, RAE 956 mcg Vitamin E (alpha-tocopherol) 1.20 mg Vitamin K (phylloquinone) 1146.6 mcg Other Carotene, beta 11470 mcg Lutein + zeaxanthin 25606 mcg

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