Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

#1 - Kale raw
100 grams (100g)

#2 - Kale raw
67 grams (67g)

Food Number#1#2#3
Serving Size (Grams)100g67gg
Macronutrients
Calories4933
Fat (%DV)0.93g
(1%)
0.62g
(1%)
g
(%)
Saturated Fat (%DV)0.091g
(0%)
0.061g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)8.8g
(3%)
5.9g
(2%)
g
(%)
Fiber (%DV)3.6g
(14%)
2.4g
(10%)
g
(%)
Net-Carbs5.2g3.5gg
Sugar2.3g1.5gg
Protein4.3g
(9%)
2.9g
(6%)
g
(%)
Vitamins
Vitamin A (%DV)9990IU
(200%)
6693.3IU
(134%)
IU
(%)
Retinol Equiv.500μg335μgμg
Retinol0μg0μgμg
Alpha-Carotene54μg36.18μgμg
Beta-Carotene5927μg3971.09μgμg
Beta-cryptoxanthin81μg54.27μgμg
Vitamin B1 (%DV)
Thiamin
0.11mg
(7%)
0.074mg
(5%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.13mg
(8%)
0.087mg
(5%)
mg
(%)
Vitamin B3 (%DV)
Niacin
1mg
(5%)
0.67mg
(3%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.091mg
(1%)
0.061mg
(1%)
mg
(%)
Vitamin B6 (%DV)0.271mg
(14%)
0.182mg
(9%)
mg
(%)
Vitamin B9 (%DV)
Folate
141μg
(35%)
94.47μg
(24%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate141μg94.47μgμg
Dietary Folate Equivalents141μg94.47μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)120mg
(200%)
80.4mg
(134%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)1.54mg
(8%)
1.03mg
(5%)
mg
(%)
Vitamin K (%DV)704.8μg
(881%)
472.22μg
(590%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
0.8mg
(0%)
0.54mg
(0%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin8198μg5492.66μgμg
Minerals
Calcium (%DV)150mg
(15%)
100.5mg
(10%)
mg
(%)
Copper (%DV)1.499mg
(75%)
1.004mg
(50%)
mg
(%)
Iron (%DV)1.47mg
(8%)
0.98mg
(5%)
mg
(%)
Potassium (%DV)491mg
(14%)
328.97mg
(9%)
mg
(%)
Phosphorus (%DV)92mg
(9%)
61.64mg
(6%)
mg
(%)
Magnesium (%DV)47mg
(12%)
31.49mg
(8%)
mg
(%)
Manganese (%DV)0.659mg
(33%)
0.442mg
(22%)
mg
(%)
Sodium (%DV)38mg
(2%)
25mg
(1%)
mg
(%)
Selenium (%DV)0.9μg
(1%)
0.6μg
(1%)
μg
(%)
Zinc (%DV)0.56mg
(4%)
0.38mg
(3%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose~g~gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio1.31.3
Omega 6 to Omega 3 Ratio0.770.77
Total Omega 3s180mg121mgmg
18D3 Linolenic180mg121mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s138mg92mgmg
18D2138mg92mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Isoleucine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Leucine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Lysine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Methionine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Phenylalanine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Threonine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Tryptophan
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Valine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
More Amino Acids
Arginine~mg~mgmg
Alanine~mg~mgmg
Aspartic Acid~mg~mgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Glutamic Acid~mg~mgmg
Glycine~mg~mgmg
Proline~mg~mgmg
Serinemgmgmg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash2.01g1.35gg
Water84.04g56.31gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
2.45%1.65%%
Percent Water84%56.3%%
Protein to Carb Ratio (g/g)0.490.49

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.