Nutrition Facts Comparison

Food #1: Kale frozen cooked boiled drained without salt
Serving Size: 100 grams
Food #2: Kale frozen cooked boiled drained without salt
Serving Size: 1 cup, chopped
Food #3: Kale frozen cooked boiled drained without salt
Serving Size: 1/2 cup, chopped or diced

Food Number#1#2#3
Serving Size (Grams)100g130g65g
Macronutrients
Calories303920
Fat (%DV)0.49g
(1%)
0.64g
(1%)
0.32g
(0%)
Saturated Fat (%DV)0.063g
(0%)
0.082g
(0%)
0.041g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)5.2g
(2%)
6.8g
(2%)
3.4g
(1%)
Fiber (%DV)2g
(8%)
2.6g
(10%)
1.3g
(5%)
Net-Carbs3.2g4.2g2.1g
Sugar1.3g1.7g0.9g
Protein2.8g3.7g1.8g
Vitamins
Vitamin A (%DV)14704IU
(294%)
19115.2IU
(382%)
9557.6IU
(191%)
Retinol Equiv.735μg955.5μg477.75μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene8823μg11469.9μg5734.95μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.043mg
(3%)
0.056mg
(4%)
0.028mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.114mg
(7%)
0.148mg
(9%)
0.074mg
(4%)
Vitamin B3 (%DV)
Niacin
0.672mg
(3%)
0.874mg
(4%)
0.437mg
(2%)
Vitamin B5 (%DV)
Pantothenic Acid
0.053mg
(1%)
0.069mg
(1%)
0.034mg
(0%)
Vitamin B6 (%DV)0.086mg
(4%)
0.112mg
(6%)
0.056mg
(3%)
Vitamin B9 (%DV)
Folate
14μg
(4%)
18.2μg
(5%)
9.1μg
(2%)
Folic Acid0μg0μg0μg
Food Folate14μg18.2μg9.1μg
Dietary Folate Equivalents14μg18.2μg9.1μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)25.2mg
(42%)
32.76mg
(55%)
16.38mg
(27%)
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)0.92mg
(5%)
1.2mg
(6%)
0.6mg
(3%)
Vitamin K (%DV)882μg
(1103%)
1146.6μg
(1433%)
573.3μg
(717%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
0.5mg
(0%)
0.65mg
(0%)
0.33mg
(0%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin19697μg25606.1μg12803.05μg
Minerals
Calcium (%DV)138mg
(14%)
179.4mg
(18%)
89.7mg
(9%)
Copper (%DV)0.047mg
(2%)
0.061mg
(3%)
0.031mg
(2%)
Iron (%DV)0.94mg
(5%)
1.22mg
(7%)
0.61mg
(3%)
Potassium (%DV)321mg
(9%)
417.3mg
(12%)
208.65mg
(6%)
Phosphorus (%DV)28mg
(3%)
36.4mg
(4%)
18.2mg
(2%)
Magnesium (%DV)18mg
(5%)
23.4mg
(6%)
11.7mg
(3%)
Manganese (%DV)0.45mg
(23%)
0.585mg
(29%)
0.293mg
(15%)
Sodium (%DV)15mg
(1%)
20mg
(1%)
10mg
(0%)
Selenium (%DV)0.9μg
(1%)
1.17μg
(2%)
0.59μg
(1%)
Zinc (%DV)0.18mg
(1%)
0.23mg
(2%)
0.12mg
(1%)
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 3s125mg163mg81mg
18D3 Linolenic125mg163mg81mg
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 6s96mg125mg62mg
18D296mg125mg62mg
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)
60mg
(9%)
78mg
(11%)
39mg
(6%)
Isoleucine
(%RDI)
170mg
(12%)
221mg
(16%)
111mg
(8%)
Leucine
(%RDI)
199mg
(7%)
259mg
(9%)
129mg
(5%)
Lysine
(%RDI)
170mg
(8%)
221mg
(11%)
111mg
(5%)
Methionine
(%RDI)
27mg
(4%)
35mg
(5%)
18mg
(2%)
Phenylalanine
(%RDI)
146mg
(17%)
190mg
(22%)
95mg
(11%)
Threonine
(%RDI)
127mg
(12%)
165mg
(16%)
83mg
(8%)
Tryptophan
(%RDI)
35mg
(13%)
46mg
(16%)
23mg
(8%)
Valine
(%RDI)
156mg
(9%)
203mg
(11%)
101mg
(6%)
More Amino Acids
Arginine158mg205mg103mg
Alanine143mg186mg93mg
Aspartic Acid254mg330mg165mg
Cystine
(%RDI)
38mg
(13%)
49mg
(17%)
25mg
(9%)
Glutamic Acid323mg420mg210mg
Glycine137mg178mg89mg
Proline169mg220mg110mg
Serine120mg156mg78mg
Tyrosine
(%RDI)
101mg
(12%)
131mg
(15%)
66mg
(8%)
Hydroxyproline~mg~mg~mg
Other
Ash0.94g1.22g0.61g
Water90.5g117.65g58.83g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
1.5%1.95%1%
Percent Water90.5%117.7%58.8%
Protein to Carb Ratio (g/g)0.540.540.53
* 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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