Nutrition Facts Comparison

Food #1: Kale raw
Serving Size: 100 grams
Food #2: Kale raw
Serving Size: 1 cup 1" pieces, loosely packed
Food #3: Kale cooked boiled drained without salt
Serving Size: 1 cup, chopped

Food Number#1#2#3
Serving Size (Grams)100g16g130g
Macronutrients
Calories49836
Fat (%DV)0.93g
(1%)
0.15g
(0%)
0.52g
(1%)
Saturated Fat (%DV)0.091g
(0%)
0.015g
(0%)
0.068g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)8.8g
(3%)
1.4g
(0%)
7.3g
(2%)
Fiber (%DV)3.6g
(14%)
0.6g
(2%)
2.6g
(10%)
Net-Carbs5.2g0.8g4.7g
Sugar2.3g0.4g1.6g
Protein4.3g0.7g2.5g
Vitamins
Vitamin A (%DV)9990IU
(200%)
1598.4IU
(32%)
17707.3IU
(354%)
Retinol Equiv.500μg80μg885.3μg
Retinol0μg0μg0μg
Alpha-Carotene54μg8.64μg0μg
Beta-Carotene5927μg948.32μg10624.9μg
Beta-cryptoxanthin81μg12.96μg0μg
Vitamin B1 (%DV)
Thiamin
0.11mg
(7%)
0.018mg
(1%)
0.069mg
(5%)
Vitamin B2 (%DV)
Riboflavin
0.13mg
(8%)
0.021mg
(1%)
0.091mg
(5%)
Vitamin B3 (%DV)
Niacin
1mg
(5%)
0.16mg
(1%)
0.65mg
(3%)
Vitamin B5 (%DV)
Pantothenic Acid
0.091mg
(1%)
0.015mg
(0%)
0.064mg
(1%)
Vitamin B6 (%DV)0.271mg
(14%)
0.043mg
(2%)
0.179mg
(9%)
Vitamin B9 (%DV)
Folate
141μg
(35%)
22.56μg
(6%)
16.9μg
(4%)
Folic Acid0μg0μg0μg
Food Folate141μg22.56μg16.9μg
Dietary Folate Equivalents141μg22.56μg16.9μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)120mg
(200%)
19.2mg
(32%)
53.3mg
(89%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
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%)
0.25mg
(1%)
1.11mg
(6%)
Vitamin K (%DV)704.8μg
(881%)
112.77μg
(141%)
1062.1μg
(1328%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
0.8mg
(0%)
0.13mg
(0%)
0.52mg
(0%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin8198μg1311.68μg23719.8μg
Minerals
Calcium (%DV)150mg
(15%)
24mg
(2%)
93.6mg
(9%)
Copper (%DV)1.499mg
(75%)
0.24mg
(12%)
0.203mg
(10%)
Iron (%DV)1.47mg
(8%)
0.24mg
(1%)
1.17mg
(7%)
Potassium (%DV)491mg
(14%)
78.56mg
(2%)
296.4mg
(8%)
Phosphorus (%DV)92mg
(9%)
14.72mg
(1%)
36.4mg
(4%)
Magnesium (%DV)47mg
(12%)
7.52mg
(2%)
23.4mg
(6%)
Manganese (%DV)0.659mg
(33%)
0.105mg
(5%)
0.541mg
(27%)
Sodium (%DV)38mg
(2%)
6mg
(0%)
30mg
(1%)
Selenium (%DV)0.9μg
(1%)
0.14μg
(0%)
1.17μg
(2%)
Zinc (%DV)0.56mg
(4%)
0.09mg
(1%)
0.31mg
(2%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio1.31.31.3
Omega 6 to Omega 3 Ratio0.770.770.77
Total Omega 3s180mg29mg134mg
18D3 Linolenic180mg29mg134mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s138mg22mg103mg
18D2138mg22mg103mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
~mg
(0%)
~mg
(0%)
52mg
(7%)
Isoleucine
(%RDI)
~mg
(0%)
~mg
(0%)
148mg
(11%)
Leucine
(%RDI)
~mg
(0%)
~mg
(0%)
173mg
(6%)
Lysine
(%RDI)
~mg
(0%)
~mg
(0%)
148mg
(7%)
Methionine
(%RDI)
~mg
(0%)
~mg
(0%)
23mg
(3%)
Phenylalanine
(%RDI)
~mg
(0%)
~mg
(0%)
126mg
(14%)
Threonine
(%RDI)
~mg
(0%)
~mg
(0%)
111mg
(11%)
Tryptophan
(%RDI)
~mg
(0%)
~mg
(0%)
30mg
(11%)
Valine
(%RDI)
~mg
(0%)
~mg
(0%)
135mg
(7%)
More Amino Acids
Arginine~mg~mg138mg
Alanine~mg~mg125mg
Aspartic Acid~mg~mg221mg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
33mg
(11%)
Glutamic Acid~mg~mg281mg
Glycine~mg~mg120mg
Proline~mg~mg147mg
Serinemgmg104mg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
87mg
(10%)
Hydroxyproline~mg~mg~mg
Other
Ash2.01g0.32g1.13g
Water84.04g13.45g118.56g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2.45%0.4%1.8%
Percent Water84%13.5%118.6%
Protein to Carb Ratio (g/g)0.490.50.34
* 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 28.
Each "~" denotes a missing value.


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