Nutrition Comparison Tool

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      Kale, frozen, cooked, boiled, drained, without salt
      ×
      Kale, frozen, cooked, boiled, drained, without salt
      ×
      Kale, frozen, cooked, boiled, drained, without salt
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 2% DV 47 calories
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 2% DV 47 calories
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 2% DV 47 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 2% DV 1.6g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 2% DV 1.6g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 2% DV 1.6g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 3% DV 6.9g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 3% DV 6.9g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 3% DV 6.9g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 8% DV 3.8g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 8% DV 3.8g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 8% DV 3.8g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 0% DV 0mg
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 0% DV 0mg
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 1% DV 0.21g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 1% DV 0.21g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 1% DV 0.21g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 11% DV 3g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 11% DV 3g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 11% DV 3g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 3% DV 1.6g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 3% DV 1.6g
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 3% DV 1.6g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 6% DV 1.1mg
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 6% DV 1.1mg
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 6% DV 1.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 15% DV 195mg
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 15% DV 195mg
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 15% DV 195mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 4% DV 187.2mg
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 4% DV 187.2mg
      • Kale, frozen, cooked, boiled, drained, without salt 1 cup, chopped (x1) 4% DV 187.2mg
      Comparison Table

      Table Legend

      1. Kale, frozen, cooked, boiled, drained, without salt
      2. Kale, frozen, cooked, boiled, drained, without salt
      3. Kale, frozen, cooked, boiled, drained, without salt
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 130 130 130
      Calories
      (%DV)
      47
      (2%)
      47
      (2%)
      47
      (2%)
      Fat (g)
      (%DV)
      1.6
      (2%)
      1.6
      (2%)
      1.6
      (2%)
      Protein (g)
      (%DV)
      3.8
      (8%)
      3.8
      (8%)
      3.8
      (8%)
      Carbohydrate (g)
      (%DV)
      6.9
      (3%)
      6.9
      (3%)
      6.9
      (3%)
      Sugars (g)
      (%DV)
      1.6
      (3%)
      1.6
      (3%)
      1.6
      (3%)
      Fiber (g)
      (%DV)
      3
      (11%)
      3
      (11%)
      3
      (11%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.21
      (1%)
      0.21
      (1%)
      0.21
      (1%)
      Net-Carbs (g) 3.9
      3.9
      3.9
      Trans Fatty Acids (g) 0
      0
      0
        Minerals
      Food # 1 2 3
      Weight (g) 130 130 130
      Calcium (mg)
      (%DV)
      195
      (15%)
      195
      (15%)
      195
      (15%)
      Iron, Fe (mg)
      (%DV)
      1.1
      (6%)
      1.1
      (6%)
      1.1
      (6%)
      Potassium, K (mg)
      (%DV)
      187.2
      (4%)
      187.2
      (4%)
      187.2
      (4%)
      Magnesium (mg)
      (%DV)
      32.5
      (8%)
      32.5
      (8%)
      32.5
      (8%)
      Phosphorus, P (mg)
      (%DV)
      54.6
      (4%)
      54.6
      (4%)
      54.6
      (4%)
      Sodium (mg)
      (%DV)
      20.8
      (1%)
      20.8
      (1%)
      20.8
      (1%)
      Zinc, Zn (mg)
      (%DV)
      0.35
      (3%)
      0.35
      (3%)
      0.35
      (3%)
      Copper, Cu (mg)
      (%DV)
      0.09
      (10%)
      0.09
      (10%)
      0.09
      (10%)
      Manganese (mg)
      (%DV)
      0.7
      (31%)
      0.7
      (31%)
      0.7
      (31%)
      Selenium, Se (mcg)
      (%DV)
      1.3
      (2%)
      1.3
      (2%)
      1.3
      (2%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 130 130 130
      Vitamin A, RAE (mcg)
      (%DV)
      189.8
      (21%)
      189.8
      (21%)
      189.8
      (21%)
      Vitamin C (mg)
      (%DV)
      23.1
      (26%)
      23.1
      (26%)
      23.1
      (26%)
      Thiamin (B1) (mg)
      (%DV)
      0.08
      (7%)
      0.08
      (7%)
      0.08
      (7%)
      Riboflavin (B2) (mg)
      (%DV)
      0.18
      (14%)
      0.18
      (14%)
      0.18
      (14%)
      Niacin (B3) (mg)
      (%DV)
      0.59
      (4%)
      0.59
      (4%)
      0.59
      (4%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.22
      (4%)
      0.22
      (4%)
      0.22
      (4%)
      Vitamin B6 (mg)
      (%DV)
      0.08
      (5%)
      0.08
      (5%)
      0.08
      (5%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      84.5
      (21%)
      84.5
      (21%)
      84.5
      (21%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      84.5
      (21%)
      84.5
      (21%)
      84.5
      (21%)
      Folate DFE (mcg)
      (%)
      84.5
      (21%)
      84.5
      (21%)
      84.5
      (21%)
      Choline (mg)
      (%DV)
      0.65
      (0%)
      0.65
      (0%)
      0.65
      (0%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      2250.3
      (21%)
      2250.3
      (21%)
      2250.3
      (21%)
      Carotene, alpha (mcg)
      (%RDA)
      13
      (0%)
      13
      (0%)
      13
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      33.8
      (0%)
      33.8
      (0%)
      33.8
      (0%)
      Vitamin A, IU (IU) 3789.5 3789.5 3789.5
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 6477.9
      6477.9
      6477.9
      Vitamin E (mg)
      (%DV)
      2.1
      (14%)
      2.1
      (14%)
      2.1
      (14%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      544.1
      (453%)
      544.1
      (453%)
      544.1
      (453%)
      Vitamin K1 (mcg) 0
      0
      0
      Menaquinone-4 (K2) (mcg) 0
      0
      0
        Other
      Food # 1 2 3
      Weight (g) 130 130 130
      Water (g) 116.8
      116.8
      116.8
      Ash (g) 0.95
      0.95
      0.95
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -3.45
      -3.45
      -3.45
        Carbohydrates
      Food # 1 2 3
      Weight (g) 130 130 130
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.33
      0.33
      0.33
      Glucose (Dextrose) (g) 0.7
      0.7
      0.7
      Fructose (g) 0.55
      0.55
      0.55
      Lactose (g) 0
      0
      0
      Maltose (g) 0
      0
      0
      Galactose (g) 0
      0
      0
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 130 130 130
      Monounsaturated Fats (g) 0.12
      0.12
      0.12
      Polyunsaturated Fats (g) 0.776
      0.776
      0.776
      Omega 3s (g)
      (%AI)
      0.437
      (27%)
      0.437
      (27%)
      0.437
      (27%)
      Omega 6s (g)
      (%AI)
      0.335
      (2%)
      0.335
      (2%)
      0.335
      (2%)
      Omega 3 to Omega 6 Ratio 1.3
      1.3
      1.3
      Omega 6 to Omega 3 Ratio 0.77
      0.77
      0.77
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      0
      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
      0
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0
      0
      0
      Capric Acid (10:0) (g) 0
      0
      0
      Lauric Acid (12:0) (g) 0.008
      0.008
      0.008
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.008
      0.008
      0.008
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 0.183
      0.183
      0.183
      Margaric Acid (17:0) (g) --
      --
      --
      Stearic Acid (18:0) (g) 0.008
      0.008
      0.008
      Arachidic Acid (20:0) (g) --
      --
      --
      Behenic Acid (22:0) (g) --
      --
      --
      Lignoceric Acid (24:0) (g) --
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      Palmitoleic Acid (16:1) (g) 0
      0
      0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 0.12
      0.12
      0.12
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0
      0
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.335
      0.335
      0.335
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.437
      0.437
      0.437
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0.004
      0.004
      0.004
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      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 3
      Weight (g) 130 130 130
      Essential  
      Histidine (mg)
      (%RDI)
      224
      (32%)
      224
      (32%)
      224
      (32%)
      Isoleucine (mg)
      (%RDI)
      229
      (16%)
      229
      (16%)
      229
      (16%)
      Leucine (mg)
      (%RDI)
      267
      (10%)
      267
      (10%)
      267
      (10%)
      Lysine (mg)
      (%RDI)
      229
      (11%)
      229
      (11%)
      229
      (11%)
      Methionine (mg)
      (%RDI)
      38
      (5%)
      38
      (5%)
      38
      (5%)
      Phenylalanine (mg)
      (%RDI)
      195
      (22%)
      195
      (22%)
      195
      (22%)
      Threonine (mg)
      (%RDI)
      170
      (16%)
      170
      (16%)
      170
      (16%)
      Tryptophan (mg)
      (%RDI)
      46
      (16%)
      46
      (16%)
      46
      (16%)
      Valine (mg)
      (%RDI)
      208
      (11%)
      208
      (11%)
      208
      (11%)
      Conditional  
      Arginine (mg) 212
      212
      212
      Cystine (mg)
      (%RDI)
      51
      (18%)
      51
      (18%)
      51
      (18%)
      Glycine (mg) 183
      183
      183
      Proline (mg) 226
      226
      226
      Tyrosine (mg)
      (%RDI)
      135
      (15%)
      135
      (15%)
      135
      (15%)
      Non-Essential  
      Alanine (mg) 192
      192
      192
      Aspartic acid (mg) 342
      342
      342
      Betaine (mg) 0.39
      0.39
      0.39
      Glutamic acid (mg) 432
      432
      432
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 161
      161
      161
      Data Source
      Kale, frozen, cooked, boiled, drained, without salt
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Kale, frozen, cooked, boiled, drained, without salt
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Kale, frozen, cooked, boiled, drained, without salt
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.