Nutrition Comparison Tool

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      Spinach souffle
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      Spinach souffle
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 12% DV 234 calories
      • Spinach souffle 1 cup (x1) 12% DV 234 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 23% DV 17.6g
      • Spinach souffle 1 cup (x1) 23% DV 17.6g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 3% DV 8g
      • Spinach souffle 1 cup (x1) 3% DV 8g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 21% DV 10.7g
      • Spinach souffle 1 cup (x1) 21% DV 10.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 53% DV 160.5mg
      • Spinach souffle 1 cup (x1) 53% DV 160.5mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 41% DV 8.3g
      • Spinach souffle 1 cup (x1) 41% DV 8.3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 3% DV 0.95g
      • Spinach souffle 1 cup (x1) 3% DV 0.95g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 5% DV 2.5g
      • Spinach souffle 1 cup (x1) 5% DV 2.5g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 9% DV 1.6mg
      • Spinach souffle 1 cup (x1) 9% DV 1.6mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 17% DV 224.4mg
      • Spinach souffle 1 cup (x1) 17% DV 224.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Spinach souffle 1 cup (x1) 7% DV 314.2mg
      • Spinach souffle 1 cup (x1) 7% DV 314.2mg
      Comparison Table

      Table Legend

      1. Spinach souffle
      2. Spinach souffle
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2
      Weight (g) 136 136
      Calories
      (%DV)
      234
      (12%)
      234
      (12%)
      Fat (g)
      (%DV)
      17.6
      (23%)
      17.6
      (23%)
      Protein (g)
      (%DV)
      10.7
      (21%)
      10.7
      (21%)
      Carbohydrate (g)
      (%DV)
      8
      (3%)
      8
      (3%)
      Sugars (g)
      (%DV)
      2.5
      (5%)
      2.5
      (5%)
      Fiber (g)
      (%DV)
      0.95
      (3%)
      0.95
      (3%)
      Cholesterol (mg)
      (%DV)
      160.5
      (53%)
      160.5
      (53%)
      Saturated Fats (g)
      (%DV)
      8.3
      (41%)
      8.3
      (41%)
      Net-Carbs (g) 7.1
      7.1
      Trans Fatty Acids (g) 0.26
      0.26
        Minerals
      Food # 1 2
      Weight (g) 136 136
      Calcium (mg)
      (%DV)
      224.4
      (17%)
      224.4
      (17%)
      Iron, Fe (mg)
      (%DV)
      1.6
      (9%)
      1.6
      (9%)
      Potassium, K (mg)
      (%DV)
      314.2
      (7%)
      314.2
      (7%)
      Magnesium (mg)
      (%DV)
      40.8
      (10%)
      40.8
      (10%)
      Phosphorus, P (mg)
      (%DV)
      189
      (15%)
      189
      (15%)
      Sodium (mg)
      (%DV)
      769.8
      (32%)
      769.8
      (32%)
      Zinc, Zn (mg)
      (%DV)
      1.2
      (11%)
      1.2
      (11%)
      Copper, Cu (mg)
      (%DV)
      0.08
      (9%)
      0.08
      (9%)
      Manganese (mg)
      (%DV)
      0.37
      (16%)
      0.37
      (16%)
      Selenium, Se (mcg)
      (%DV)
      15.1
      (27%)
      15.1
      (27%)
      Fluoride, F (mcg)
      (%AI)
      6.4
      (0%)
      6.4
      (0%)
      Molybdenum (mcg) --
      --
      Iodine, I (mcg) --
      --
      Chlorine (mg) --
      --
      Chromium (mcg) --
      --
        Vitamins
      Food # 1 2
      Weight (g) 136 136
      Vitamin A, RAE (mcg)
      (%DV)
      331.8
      (37%)
      331.8
      (37%)
      Vitamin C (mg)
      (%DV)
      9.9
      (11%)
      9.9
      (11%)
      Thiamin (B1) (mg)
      (%DV)
      0.11
      (9%)
      0.11
      (9%)
      Riboflavin (B2) (mg)
      (%DV)
      0.36
      (28%)
      0.36
      (28%)
      Niacin (B3) (mg)
      (%DV)
      0.65
      (4%)
      0.65
      (4%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.6
      (12%)
      0.6
      (12%)
      Vitamin B6 (mg)
      (%DV)
      0.13
      (8%)
      0.13
      (8%)
      Biotin (mcg) --
      --
      Folate (B9) (mcg)
      (%DV)
      99.3
      (25%)
      99.3
      (25%)
      Folic acid (mcg)
      (%)
      8.2
      (2%)
      8.2
      (2%)
      Food Folate (mcg)
      (%)
      91.1
      (23%)
      91.1
      (23%)
      Folate DFE (mcg)
      (%)
      104.7
      (26%)
      104.7
      (26%)
      Choline (mg)
      (%DV)
      83
      (15%)
      83
      (15%)
      Vitamin B12 (mcg)
      (%DV)
      0.54
      (23%)
      0.54
      (23%)
      Retinol (mcg) 163.2
      163.2
      Carotene, beta (mcg)
      (%RDA)
      2030.5
      (19%)
      2030.5
      (19%)
      Carotene, alpha (mcg)
      (%RDA)
      4.1
      (0%)
      4.1
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      2.7
      (0%)
      2.7
      (0%)
      Vitamin A, IU (IU) 3931.8 3931.8
      Lycopene (mcg) 0
      0
      Lut + Zeaxanthin (mcg) 4418.6
      4418.6
      Vitamin E (mg)
      (%DV)
      1.3
      (8%)
      1.3
      (8%)
      Vitamin D (mcg)
      (%DV)
      1.1
      (5%)
      1.1
      (5%)
      Vitamin D2 (mcg) --
      --
      Vitamin D3 (mcg) 1.1
      1.1
      Vitamin D (IU)
      (%DV)
      42.2
      (5%)
      42.2
      (5%)
      Vitamin K (mcg)
      (%DV)
      172
      (143%)
      172
      (143%)
      Vitamin K1 (mcg) 0
      0
      Menaquinone-4 (K2) (mcg) 0.41
      0.41
        Other
      Food # 1 2
      Weight (g) 136 136
      Water (g) 96.2
      96.2
      Ash (g) 3
      3
      Alcohol (g) 0
      0
      Caffeine (mg) 0
      0
      Theobromine (mg) 0
      0
      PRAL score 1.63
      1.63
        Carbohydrates
      Food # 1 2
      Weight (g) 136 136
      Soluble Fiber (g) --
      --
      Insoluble Fiber (g) --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.08
      0.08
      Glucose (Dextrose) (g) 0.11
      0.11
      Fructose (g) 0.07
      0.07
      Lactose (g) 2.1
      2.1
      Maltose (g) 0.04
      0.04
      Galactose (g) 0.05
      0.05
      Starch (g) --
      --
      Carbohydrate, other (g) --
      --
      Total sugar alcohols (g) --
      --
        Fats
      Food # 1 2
      Weight (g) 136 136
      Monounsaturated Fats (g) 4.109
      4.109
      Polyunsaturated Fats (g) 0.83
      0.83
      Omega 3s (g)
      (%AI)
      0.151
      (9%)
      0.151
      (9%)
      Omega 6s (g)
      (%AI)
      0.635
      (4%)
      0.635
      (4%)
      Omega 3 to Omega 6 Ratio 0.24
      0.24
      Omega 6 to Omega 3 Ratio 4.21
      4.21
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.001
      0.001
      Docosapentaenoic Acid (DPA) (g) 0
      0
      Docosahexaenoic Acid (DHA) (g) 0.01
      0.01
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      Arachidonic acid (AA) (g) --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0.427
      0.427
      Caproic (6:0) (g) 0.257
      0.257
      Caprylic Acid (8:0) (g) 0.158
      0.158
      Capric Acid (10:0) (g) 0.309
      0.309
      Lauric Acid (12:0) (g) 0.305
      0.305
      Tridecanoic Acid (13:0) (g) 0
      0
      Myristic Acid (14:0) (g) 1.167
      1.167
      Pentadecanoic Acid (15:0) (g) 0.001
      0.001
      Palmitic Acid (16:0) (g) 3.93
      3.93
      Margaric Acid (17:0) (g) 0.048
      0.048
      Stearic Acid (18:0) (g) 1.666
      1.666
      Arachidic Acid (20:0) (g) 0.014
      0.014
      Behenic Acid (22:0) (g) 0.003
      0.003
      Lignoceric Acid (24:0) (g) 0.001
      0.001
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.001
      0.001
      Pentadecenoic Acid (15:1) (g) --
      --
      Palmitoleic Acid (16:1) (g) 0.292
      0.292
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      Oleic Acid (18:1) (g) 3.798
      3.798
      c-Oleic Acid (18:1 cis) (g) --
      --
      c-Vaccenic acid (g) --
      --
      Gadoleic Acid (20:1) (g) 0.015
      0.015
      Docosenoic Acid (22:1) (g) 0.001
      0.001
      c-Docosenoic Acid (22:1 c) (g) --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.635
      0.635
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      Octadecatrienoic (undiff) (g) 0.151
      0.151
      Octadecatrienoic Acid (mixed) (g) --
      --
      Parinaric Acid (18:4) (g) 0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      Eicosatetraenoic Acid 20:4 (g) 0.034
      0.034
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      22:4 (g) --
      --
      Trans Fats  
      t-Polyenoic Fats (g) 0.023
      0.023
      t-Monoenoic Fats (g) 0.233
      0.233
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      Stigmasterol (g) --
      --
      Campesterol (g) --
      --
      Beta-sitosterol (g) --
      --
      Amino Acids
      Food # 1 2
      Weight (g) 136 136
      Essential  
      Histidine (mg)
      (%RDI)
      311
      (44%)
      311
      (44%)
      Isoleucine (mg)
      (%RDI)
      612
      (44%)
      612
      (44%)
      Leucine (mg)
      (%RDI)
      963
      (35%)
      963
      (35%)
      Lysine (mg)
      (%RDI)
      759
      (36%)
      759
      (36%)
      Methionine (mg)
      (%RDI)
      282
      (39%)
      282
      (39%)
      Phenylalanine (mg)
      (%RDI)
      552
      (63%)
      552
      (63%)
      Threonine (mg)
      (%RDI)
      419
      (40%)
      419
      (40%)
      Tryptophan (mg)
      (%RDI)
      147
      (52%)
      147
      (52%)
      Valine (mg)
      (%RDI)
      687
      (38%)
      687
      (38%)
      Conditional  
      Arginine (mg) 498
      498
      Cystine (mg)
      (%RDI)
      129
      (45%)
      129
      (45%)
      Glycine (mg) 294
      294
      Proline (mg) 879
      879
      Tyrosine (mg)
      (%RDI)
      476
      (54%)
      476
      (54%)
      Non-Essential  
      Alanine (mg) 439
      439
      Aspartic acid (mg) 853
      853
      Betaine (mg) 41
      41
      Glutamic acid (mg) 2116
      2116
      Hydroxyproline (mg) --
      --
      Serine (mg) 635
      635
      Data Source
      Spinach souffle
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Spinach souffle
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.