Kale

A good source Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, Fiber, Vitamin A, Vitamin C, Riboflavin, Calcium, Potassium, Manganese and plant protein. Combine with citrus (orange, lemon) or sweet red bell pepper to help make plant-based iron more absorbable. So good for occasional use in gutload, but as it is moderately high in oxalic acid and potentially goitrogenic, this should not be a daily staple.

Calcium, Ca 135 mg
Iron, Fe 1.7 mg
Magnesium, Mg 34 mg
Phosphorus, P 56 mg
Potassium, K 447 mg
Sodium, Na 43 mg
Zinc, Zn 0.44 mg
Copper, Cu 0.29 mg
Manganese, Mn 0.774 mg
Selenium, Se 0.9 µg
Vitamin C, total ascorbic acid 120 mg
Thiamin 0.11 mg
Riboflavin 0.13 mg
Niacin 1 mg
Pantothenic acid 0.091 mg
Vitamin B-6 0.271 mg
Folate, total 29 µg
Folic acid 0 µg
Vitamin B-12 0 µg
Preformed Vitamin A / Retinol 0 µg
Carotene, beta 1 2 3 9226 µg
Carotene, alpha 1 0 µg
Cryptoxanthin, beta 1 0 µg
Vitamin A, IU 15376 IU
Lycopene 1 0 µg
Lutein + zeaxanthin 1 39550 µg
Vitamin D (D2 + D3) 0 µg
Vitamin K (phylloquinone) 817 µg
Fatty acids, total saturated 0.091 g
Fatty acids, total monounsaturated 0.052 g
Fatty acids, total polyunsaturated 0.338 g
Tryptophan 0.04 g
Threonine 0.147 g
Isoleucine 0.197 g
Leucine 0.231 g
Lysine 0.197 g
Methionine 0.032 g
Cystine 0.044 g
Phenylalanine 0.169 g
Tyrosine 0.117 g
Valine 0.181 g
Arginine 0.184 g
Histidine 0.069 g
Alanine 0.166 g
Aspartic acid 0.295 g
Glutamic acid 0.374 g
Glycine 0.159 g
Proline 0.196 g
Serine 0.139 g

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