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Nutrition Facts Comparison Tool

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Nutrition Facts
Kale Raw                      
Serving Size 100g
Calories 49
% Daily Value*
Total Fat 0.93g1%
    Saturated Fat 0.091g0%
Cholesterol 0mg0%
Sodium 38mg2%
Total Carbohydrate 8.8g3%
    Dietary Fiber 3.6g14%
    Sugar 2.3g~
Protein 4.3g~
Vitamin A200%Vitamin C200%
Calcium15%Iron8%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 9990IU200%
    Retinol equivalents 500μg~
    Retinol 0μg~
    Alpha-carotene 54μg~
    Beta-carotene 5927μg~
    Beta-cryptoxanthin 81μg~
Vitamin C 120mg200%
Vitamin E 1.54mg7%
Vitamin K 704.8μg881%
Vitamin B12 0μg0%
Thiamin 0.11mg7%
Riboflavin 0.13mg8%
Niacin 1mg5%
Pantothenic acid 0.091mg1%
Vitamin B6 0.271mg14%
Folate 141μg35%
    Folic Acid 0μg~
    Food Folate 141μg~
    Dietary Folate Equivalents 141μg~
Choline 0.8mg~
Lycopene 0μg~
Lutein+zeazanthin 8198μg~
Minerals  %DV
Calcium 150mg15%
Iron 1.47mg8%
Magnesium 47mg12%
Phosphorus 92mg9%
Sodium 38mg2%
Potassium 491mg14%
Zinc 0.56mg4%
Copper 1.499mg75%
Manganese 0.659mg33%
Selenium 0.9μg1%
Water 84.04g~
Ash 2.01g~
Stats
Percent of Daily Calorie Target
(2000 calories)
2.45%
Percent Water Composition 84%
Protein to Carb Ratio (g/g) 0.49
Nutrition Facts
Spinach Raw                   
Serving Size 100g
Calories 23
% Daily Value*
Total Fat 0.39g1%
    Saturated Fat 0.063g0%
Cholesterol 0mg0%
Sodium 79mg3%
Total Carbohydrate 3.6g1%
    Dietary Fiber 2.2g9%
    Sugar 0.4g~
Protein 2.9g~
Vitamin A188%Vitamin C47%
Calcium10%Iron15%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 9377IU188%
    Retinol equivalents 469μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 5626μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 28.1mg47%
Vitamin E 2.03mg10%
Vitamin K 482.9μg604%
Vitamin B12 0μg0%
Thiamin 0.078mg5%
Riboflavin 0.189mg11%
Niacin 0.724mg4%
Pantothenic acid 0.065mg1%
Vitamin B6 0.195mg10%
Folate 194μg49%
    Folic Acid 0μg~
    Food Folate 194μg~
    Dietary Folate Equivalents 194μg~
Choline 19.3mg~
Lycopene 0μg~
Lutein+zeazanthin 12198μg~
Minerals  %DV
Calcium 99mg10%
Iron 2.71mg15%
Magnesium 79mg20%
Phosphorus 49mg5%
Sodium 79mg3%
Potassium 558mg16%
Zinc 0.53mg4%
Copper 0.13mg7%
Manganese 0.897mg45%
Selenium 1μg1%
Water 91.4g~
Ash 1.72g~
Stats
Percent of Daily Calorie Target
(2000 calories)
1.15%
Percent Water Composition 91.4%
Protein to Carb Ratio (g/g) 0.81
Nutrition Facts
Sweet Potato Raw Unprepared   
Serving Size 100g
Calories 86
% Daily Value*
Total Fat 0.05g0%
    Saturated Fat 0.018g0%
Cholesterol 0mg0%
Sodium 55mg2%
Total Carbohydrate 20.1g7%
    Dietary Fiber 3g12%
    Sugar 4.2g~
Protein 1.6g~
Vitamin A284%Vitamin C4%
Calcium3%Iron3%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 14187IU284%
    Retinol equivalents 709μg~
    Retinol 0μg~
    Alpha-carotene 7μg~
    Beta-carotene 8509μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 2.4mg4%
Vitamin E 0.26mg1%
Vitamin K 1.8μg2%
Vitamin B12 0μg0%
Thiamin 0.078mg5%
Riboflavin 0.061mg4%
Niacin 0.557mg3%
Pantothenic acid 0.8mg8%
Vitamin B6 0.209mg10%
Folate 11μg3%
    Folic Acid 0μg~
    Food Folate 11μg~
    Dietary Folate Equivalents 11μg~
Choline 12.3mg~
Lycopene 0μg~
Lutein+zeazanthin 0μg~
Minerals  %DV
Calcium 30mg3%
Iron 0.61mg3%
Magnesium 25mg6%
Phosphorus 47mg5%
Sodium 55mg2%
Potassium 337mg10%
Zinc 0.3mg2%
Copper 0.151mg8%
Manganese 0.258mg13%
Selenium 0.6μg1%
Water 77.28g~
Ash 0.99g~
Stats
Percent of Daily Calorie Target
(2000 calories)
4.3%
Percent Water Composition 77.3%
Protein to Carb Ratio (g/g) 0.08


* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 25.
Each "~" denotes a missing value.


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