Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Kale cooked boiled drained without salt
100 grams (100g)

#2 - Kale cooked boiled drained without salt
1 cup, chopped (130g)

#3 - Kale frozen cooked boiled drained without salt
1 cup, chopped (130g)

Food Number#1#2#3
Serving Size (Grams)100g130g130g
Macronutrients
Calories283639
Fat (%DV)0.4g
(1%)
0.52g
(1%)
0.64g
(1%)
Saturated Fat (%DV)0.052g
(0%)
0.068g
(0%)
0.082g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)5.6g
(2%)
7.3g
(2%)
6.8g
(2%)
Fiber (%DV)2g
(8%)
2.6g
(10%)
2.6g
(10%)
Net-Carbs3.6g4.7g4.2g
Sugar1.3g1.6g1.7g
Protein1.9g
(4%)
2.5g
(5%)
3.7g
(7%)
Vitamins
Vitamin A (%DV)13621IU
(272%)
17707.3IU
(354%)
19115.2IU
(382%)
Retinol Equiv.681μg885.3μg955.5μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene8173μg10624.9μg11469.9μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.053mg
(4%)
0.069mg
(5%)
0.056mg
(4%)
Vitamin B2 (%DV)
Riboflavin
0.07mg
(4%)
0.091mg
(5%)
0.148mg
(9%)
Vitamin B3 (%DV)
Niacin
0.5mg
(3%)
0.65mg
(3%)
0.874mg
(4%)
Vitamin B5 (%DV)
Pantothenic Acid
0.049mg
(0%)
0.064mg
(1%)
0.069mg
(1%)
Vitamin B6 (%DV)0.138mg
(7%)
0.179mg
(9%)
0.112mg
(6%)
Vitamin B9 (%DV)
Folate
13μg
(3%)
16.9μg
(4%)
18.2μg
(5%)
Folic Acid0μg0μg0μg
Food Folate13μg16.9μg18.2μg
Dietary Folate Equivalents13μg16.9μg18.2μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)41mg
(68%)
53.3mg
(89%)
32.76mg
(55%)
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)0.85mg
(4%)
1.11mg
(6%)
1.2mg
(6%)
Vitamin K (%DV)817μg
(1021%)
1062.1μg
(1328%)
1146.6μg
(1433%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
0.4mg
(0%)
0.52mg
(0%)
0.65mg
(0%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin18246μg23719.8μg25606.1μg
Minerals
Calcium (%DV)72mg
(7%)
93.6mg
(9%)
179.4mg
(18%)
Copper (%DV)0.156mg
(8%)
0.203mg
(10%)
0.061mg
(3%)
Iron (%DV)0.9mg
(5%)
1.17mg
(7%)
1.22mg
(7%)
Potassium (%DV)228mg
(7%)
296.4mg
(8%)
417.3mg
(12%)
Phosphorus (%DV)28mg
(3%)
36.4mg
(4%)
36.4mg
(4%)
Magnesium (%DV)18mg
(5%)
23.4mg
(6%)
23.4mg
(6%)
Manganese (%DV)0.416mg
(21%)
0.541mg
(27%)
0.585mg
(29%)
Sodium (%DV)23mg
(1%)
30mg
(1%)
20mg
(1%)
Selenium (%DV)0.9μg
(1%)
1.17μg
(2%)
1.17μg
(2%)
Zinc (%DV)0.24mg
(2%)
0.31mg
(2%)
0.23mg
(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 3s103mg134mg163mg
18D3 Linolenic103mg134mg163mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s79mg103mg125mg
18D279mg103mg125mg
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)
40mg
(6%)
52mg
(7%)
78mg
(11%)
Isoleucine
(%RDI)
114mg
(8%)
148mg
(11%)
221mg
(16%)
Leucine
(%RDI)
133mg
(5%)
173mg
(6%)
259mg
(9%)
Lysine
(%RDI)
114mg
(5%)
148mg
(7%)
221mg
(11%)
Methionine
(%RDI)
18mg
(2%)
23mg
(3%)
35mg
(5%)
Phenylalanine
(%RDI)
97mg
(11%)
126mg
(14%)
190mg
(22%)
Threonine
(%RDI)
85mg
(8%)
111mg
(11%)
165mg
(16%)
Tryptophan
(%RDI)
23mg
(8%)
30mg
(11%)
46mg
(16%)
Valine
(%RDI)
104mg
(6%)
135mg
(7%)
203mg
(11%)
More Amino Acids
Arginine106mg138mg205mg
Alanine96mg125mg186mg
Aspartic Acid170mg221mg330mg
Cystine
(%RDI)
25mg
(9%)
33mg
(11%)
49mg
(17%)
Glutamic Acid216mg281mg420mg
Glycine92mg120mg178mg
Proline113mg147mg220mg
Serine80mg104mg156mg
Tyrosine
(%RDI)
67mg
(8%)
87mg
(10%)
131mg
(15%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.87g1.13g1.22g
Water91.2g118.56g117.65g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
1.4%1.8%1.95%
Percent Water91.2%118.6%117.7%
Protein to Carb Ratio (g/g)0.340.340.54

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.


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