Broccoli Kale
1 ½ cups of broccoli kale contains 102 Calories The macronutrient breakdown is 40% carbs, 42% fat, and 18% protein. This is a good source of potassium (13% of your Daily Value), calcium (15% of your Daily Value), and vitamin a (49% of your Daily Value).
- Makes
- 1.5 cups
- Prep Time
- 15 minutes
Ingredients
Directions
- Microwave peas until just defrosted set aside. Chop and prep other vegetables. Add kale, olive oil, garlic, salt and black pepper to a large bowl. Mix kale and olive oil together well so that kale is fully coated.
- Add remaining ingredients to the bowl and mix. Serve.
Nutrition Facts
For 1 ½ cups of broccoli kale (152g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 102 | |
| Fats | 5g | 7% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 1790mg | 78% |
| Carbs | 12g | 4% |
| Net carbs | 9g | |
| Fiber | 3g | 11% |
| Sugar | 2g | |
| Protein | 5g | |
| Calcium | 150mg | 15% |
| Iron | 2mg | 24% |
| Potassium | 600mg | 13% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 36μg | |
| Beta carotene | 3978μg | |
| Caffeine | 0mg | |
| Choline | 1mg | 0.3% |
| Copper | 1mg | 120% |
| Fluoride | 1μg | |
| Folate (B9) | 145μg | 36% |
| Lycopene | 0.4μg | |
| Magnesium | 54mg | 13% |
| Manganese | 1mg | 40% |
| Niacin | 1mg | 7% |
| Pantothenic acid | 0.5mg | 10% |
| Phosphorus | 116mg | 17% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 14% |
| Selenium | 3μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 10% |
| Vitamin A IU | 8835IU | |
| Vitamin A | 442μg | 49% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.3mg | 25% |
| Vitamin C | 148mg | 164% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 478μg | 399% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.2g | |
| Aspartic acid | 0.4g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.3g | |
| Lysine | 0.3g | |
| Methionine | 0g | |
| Phenylalanine | 0.2g | |
| Proline | 0.2g | |
| Serine | 0.2g | |
| Threonine | 0.2g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |