With an ANDI score of 1000, kale is at the very top of the nutrient density chart A 100 gram portion of kale contains 200 percent of the RDA for vitamin C, 300 percent of the RDA for vitamin A (from beta-carotene), 1000 percent of the RDA for vitamin K, a giant dose of vitamin B6, fiber, potassium, calcium, magnesium, copper and manganese. Kale is also lower in oxalates (substances that bind to minerals and preventing them from being absorbed) than spinach. With all of its various bioactive compounds, kale may help to fight cancer (as concluded from animals studies on two such compounds, Isothiocyanates and Indole-3-Carbinol).
A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):
- Vitamin A: 206% of the 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.
With an ANDI score of 1000, watercress is right up there with kale. A cool fact about watercress was discovered in a two year study conducted at the University of Ulster: the researchers concluded that daily consumption of watercress helped to significantly reduce DNA damage to blood cells and further to resist DNA damage caused by free radicals. Watercress is rich in vitamins A, C, and K, and phytonutrients like isothiocyanates and gluconasturtiin. The latter two strengthen bones, reduce neuronal damage, protect against infection, maintain good connective tissue, and prevent iron deficiency.