食物营养成分: 羽衣甘蓝，生的

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食物描述:
(fdcid: 323505)
 羽衣甘蓝，生的 (Kale, raw)
科学名称: Brassica oleracea (Acephala Group)
食品类别: 蔬菜及蔬菜制品
食物信息: Kale is one of the most nutritious green leafy vegetable. It is super rich in Vitamin K, Vitamin C, and Manganese. It is very rich in Vitamin A, Riboflavin (Vitamin B2), Calcium, and Folate. It is also rich in antioxidants compounds, especially the purple kale varieties contain anthocyanin antioxidants. This nutrients packed vegetable provides the following key health benefits:

  • Powerful antioxidants: the high amount of beta-carotene (a precursor of Vitamin A), vitamin C, various flavonoids and polyphenols contribute to kale's antioxidants property. The antioxidants compounds may slow the growth of cancer cells, help ease inflammation, support heart health, etc.
  • May help lower LDL ("bad") cholesterol levels: kale contains bile acid sequestrants which can bind bile acids in your digestive system and prevent them from being reabsorbed into the bloodstream to become cholesterol. Also the good amount of soluble fiber in kale can reduce the absorption of cholesterol in the intestines.
  • Cancer prevention properties: kale contains several bioactive compounds that may help prevent cancer formation by neutralizing carcinogens, reducing inflammation, and supporting the body's detoxification systems. These compounds include isothiocyanates (such as sulforaphane and indole-3-carbinol), flavonoids, and chlorophyll. Lightly steamed kale can enhance the isothiocyanate availability.
  • Support eye health: the good amount of lutein and zeaxanthin, and beta-carotene in kale are beneficial for eye health. Lutein and zeaxanthin can protect eyes from macular degeneration and cataracts; beta-carotene is essential for vision.
  • Supports bone health: the super rich Vitamin K is crucial for the bone mineralization and fractures prevention. And the good amount of calcium and magnesium are key minerals for bone strength.
  • Support brain health: Vitamin K is important for brain cell signaling. Lutein, zeaxanthin, and beta-carotene may improve cognitive function and reduced risk of dementia.
  • Supports healthy skin and hair: rich Vitamin C helps collagen production. Beta-carotene supports skin renewal and hair growth.

Caution:

  • Since kale is extremely rich in Vitamin K, people who are taking blood thinners need to be cautious on the amount of kale to take because Vitamin K helps blood clotting.
  • Kale contains oxalates, which may contribute to kidney stones in sensitive individuals. Lightly steamed or boiled kale can reduces oxalates.
食品份量    
日需量年龄组    
查询其他食品的营养成分   |   与另一个食物比较

营养成分表
1 份（每个包装）
份量 gram (100g)
每份的量
能量 		35
% 每日需量*
总脂肪 1.49g 1.9%
饱和脂肪 0g 0%
反式 脂肪 0g
胆固醇 0mg 0%
钠 53mg 2.3%
总碳水化合物 4.42g 1.6%
膳食纤维 4.1g 14.6%
总糖量 0.8g
包括 0g 添加糖 0%
蛋白质 2.92g 5.8%
维生素D 0mcg 0%
钙 254mg 19.5%
铁 1.6mg 8.9%
钾 348mg 7.4%
维生素A 241 mcg 26.8%
维生素C 93.4mg 103.8%
硫胺素 0.11mg 9.4%
核黄素 0.35mg 26.7%
烟酸 1.18mg 7.4%
维生素B6 0.15mg 8.6%
叶酸 62mcg DFE 15.5%
磷 55mg 4.4%
镁 32.7mg 7.8%
锌 0.39mg 3.5%
* 每日需量百分比值（DV）告诉您每份食物中的某种营养成分对每日饮食所需量的贡献。一般营养建议每天2,000卡路里。
 
Raw Kale
Simple Kale Salad

营养素亮点
1 100克食物中的营养素含量
2 以FDA基于2000卡路里的饮食作为日需量参考
能量和来源
(推算数值1: 43 kcal, 报告数值: 35 kcal)
营养素 克数 能量 百分比 建议%2
碳水化合物 4.42 17.68 41.3% 45-65%
蛋白质 2.92 11.68 27.3% 10-35%
总脂肪 1.49 13.41 31.4% 20-35%
1 卡路里计算通用公式:
碳水化合物 x 4 + 蛋白质 x 4 + 脂肪 x 9
2 专家建议的来自此营养素的卡路里范围

主要有益营养素
营养素 数量 日需量%
Calcium, Ca 254 mg 19.54%
Folate, total (Vitamin B9) 62 µg 15.50%
Fiber, total dietary 4.1 g 14.64%

其他主要有益营养素
营养素 数量 日需量%
Vitamin K (phylloquinone) 390 µg 325.00%
Vitamin C, total ascorbic acid 93.4 mg 103.78%
Manganese, Mn 0.92 mg 40.00%
Vitamin A, RAE 241 µg 26.78%
Riboflavin (Vitamin B2) 0.347 mg 26.69%


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食物营养成分详情
大量营养素 (Macronutrients) 不显示0值的营养素
营养素名称 数量 日需量% 日需量
Water 89.6 g
Energy 35 kcal 1.75% 2,000 kcal
Energy 148 kJ
Nitrogen 0.47 g
Protein 2.92 g 5.84% 50 g
Total lipid (fat) 1.49 g 1.91% 78 g
Ash 1.54 g

矿物质 (Minerals) 不显示0值的营养素
营养素名称 数量 日需量% 日需量
Calcium, Ca 254 mg 19.54% 1,300 mg
Iron, Fe 1.6 mg 8.89% 18 mg
Magnesium, Mg 32.7 mg 7.79% 420 mg
Phosphorus, P 55 mg 4.40% 1,250 mg
Potassium, K 348 mg 7.40% 4,700 mg
Sodium, Na 53 mg 2.30% 2,300 mg
Zinc, Zn 0.39 mg 3.55% 11 mg
Copper, Cu 0.053 mg 5.89% 0.9 mg
Manganese, Mn 0.92 mg 40.00% 2.3 mg

维生素 (Vitamins) 不显示0值的营养素
营养素名称 数量 日需量% 日需量
Vitamin C, total ascorbic acid 93.4 mg 103.78% 90 mg
Thiamin (Vitamin B1) 0.113 mg 9.42% 1.2 mg
Riboflavin (Vitamin B2) 0.347 mg 26.69% 1.3 mg
Niacin (Vitamin B3) 1.18 mg 7.38% 16 mg
Pantothenic acid (Vitamin B5) 0.37 mg 7.40% 5 mg
Vitamin B6 0.147 mg 8.65% 1.7 mg
Folate, total (Vitamin B9) 62 µg 15.50% 400 µg
Vitamin A, RAE 241 µg 26.78% 900 µg
Carotene, beta 2870 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 27 µg
Lycopene 0 µg
Lutein + zeaxanthin 6260 µg
Vitamin E (alpha-tocopherol) 0.66 mg 4.40% 15 mg
Tocopherol, beta 0 mg
Tocopherol, gamma 0.14 mg
Tocopherol, delta 0 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin K (phylloquinone) 390 µg 325.00% 120 µg
Vitamin K (Dihydrophylloquinone) 0 µg
Vitamin K (Menaquinone-4) 0 µg


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碳水化合物和糖类 (Carbohydrates) 不显示0值的营养素
营养素名称 数量 日需量% 日需量
Carbohydrate, by difference 4.42 g 1.61% 275 g
Fiber, total dietary 4.1 g 14.64% 28 g
Sugars, Total 0.8 g 1.60% 50 g
Sucrose 0 g
Glucose 0.4 g
Fructose 0.4 g
Lactose 0 g
Maltose 0 g
Galactose 0 g



USDA FoodData Central 美国农业部食品数据中心 食物营养成分数据来自于美国农业部农业研究服务中心。 U.S. Department of Agriculture, Agricultural Research Service. FoodData Central。 fdc.nal.usda.gov
膳食参考摄入量 饮食参考摄入量数据来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
营养成分标签 营养成分标签上的每日摄入量数据来自于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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