A
cup of cooked kale contains a similar nutritional makeup to broccoli, but with only 36 calories.
A 1 - cup
serving of cooked kale or spinach provides well over 100 percent of the RDA of vitamin K for adult men and women.
«Four
ounces of COOKED kale has 272 percent of your vitamin A daily requirement, and 45 percent of your vitamin C requirement.
Eating one serving
of cooked kale daily provides more than half the recommended daily allowance of vitamin C. I like to eat Kale crisped in the oven with sea salt.
We are past baby food puree but last fall we mixed a little
bit of cooked kale (chopped really fine in the cuisinart) in with pumpkin... maybe 1 part kale to 3 parts or more pumpkin.
A cup
of cooked kale has more than 10 times your daily requirement of vitamin K (which plays an important role in blood clotting).
Either way, one cup
of cooked kale has only 36 calories, so don't be shy about piling whichever variety floats your boat onto your plate.
Get 90 to 120 micrograms of K daily (that cup
of cooked kale has over 1,000).
Dark leafy greens: They contain not just calcium (a cup
of cooked kale has 94 mg) but also hefty doses of vitamin K, which may help increase bone - mineral density.
Since absorption is limited, you need to consume nearly 2 cups
of cooked kale, or 4 cups of raw kale, to get the same amount of bioavailable calcium found in 8 ounces of milk, says the Linus Pauling Institute.
As the chart below illustrates, to get the same amount of vitamin A from plants (assuming a 3 % conversion of beta - carotene to vitamin A), you'd have to eat 4.4 pounds of cooked carrots, 40 pounds of raw carrots, and 50 cups
of cooked kale!
In fact, one cup
of cooked kale has about the same amount of calcium as one cup of cow's milk, according to an article published in The American Journal of Clinical Nutrition.