By Jessye Gentry |Staff Writer| A single cup of raw kale (about 67 grams or 2.4 ounces), approximately the size of your fist, contains four vitamins and five minerals. The nutritive values of kale are as follows: Vitamin A: 206% of the recommended daily allowance (RDA) (from beta-carotene). Vitamin K: 684% of the RDA. Vitamin C: 134% of the RDA. Vitamin B6: 9% of the RDA. Manganese: 26% of the RDA. Calcium: 9% of the RDA. Copper: 10% of the RDA. Potassium: 9% of the RDA. Magnesium: 6% of the RDA. Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus, according to Authority … [Read more...] about Benefits of substituting kale into your diet