Nutrition Facts Comparison

Food #1: Spinach raw
Serving Size: 100 grams
Food #2: Spinach raw
Serving Size: 1 cup
Food #3: Spinach cooked boiled drained without salt
Serving Size: 1 cup

Food Number#1#2#3
Serving Size (Grams)100g30g180g
Macronutrients
Calories23741
Fat (%DV)0.39g
(1%)
0.12g
(0%)
0.47g
(1%)
Saturated Fat (%DV)0.063g
(0%)
0.019g
(0%)
0.077g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)3.6g
(1%)
1.1g
(0%)
6.8g
(2%)
Fiber (%DV)2.2g
(9%)
0.7g
(3%)
4.3g
(17%)
Net-Carbs1.4g0.4g2.5g
Sugar0.4g0.1g0.8g
Protein2.9g0.9g5.3g
Vitamins
Vitamin A (%DV)9377IU
(188%)
2813.1IU
(56%)
18865.8IU
(377%)
Retinol Equiv.469μg140.7μg943.2μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene5626μg1687.8μg11318.4μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.078mg
(5%)
0.023mg
(2%)
0.171mg
(11%)
Vitamin B2 (%DV)
Riboflavin
0.189mg
(11%)
0.057mg
(3%)
0.425mg
(25%)
Vitamin B3 (%DV)
Niacin
0.724mg
(4%)
0.217mg
(1%)
0.882mg
(4%)
Vitamin B5 (%DV)
Pantothenic Acid
0.065mg
(1%)
0.02mg
(0%)
0.261mg
(3%)
Vitamin B6 (%DV)0.195mg
(10%)
0.059mg
(3%)
0.436mg
(22%)
Vitamin B9 (%DV)
Folate
194μg
(49%)
58.2μg
(15%)
262.8μg
(66%)
Folic Acid0μg0μg0μg
Food Folate194μg58.2μg262.8μg
Dietary Folate Equivalents194μg58.2μg262.8μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)28.1mg
(47%)
8.43mg
(14%)
17.64mg
(29%)
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)2.03mg
(10%)
0.61mg
(3%)
3.74mg
(19%)
Vitamin K (%DV)482.9μg
(604%)
144.87μg
(181%)
888.48μg
(1111%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
19.3mg
(4%)
5.79mg
(1%)
35.46mg
(6%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin12198μg3659.4μg20354.4μg
Minerals
Calcium (%DV)99mg
(10%)
29.7mg
(3%)
244.8mg
(24%)
Copper (%DV)0.13mg
(7%)
0.039mg
(2%)
0.313mg
(16%)
Iron (%DV)2.71mg
(15%)
0.81mg
(5%)
6.43mg
(36%)
Potassium (%DV)558mg
(16%)
167.4mg
(5%)
838.8mg
(24%)
Phosphorus (%DV)49mg
(5%)
14.7mg
(1%)
100.8mg
(10%)
Magnesium (%DV)79mg
(20%)
23.7mg
(6%)
156.6mg
(39%)
Manganese (%DV)0.897mg
(45%)
0.269mg
(13%)
1.683mg
(84%)
Sodium (%DV)79mg
(3%)
24mg
(1%)
126mg
(5%)
Selenium (%DV)1μg
(1%)
0.3μg
(0%)
2.7μg
(4%)
Zinc (%DV)0.53mg
(4%)
0.16mg
(1%)
1.37mg
(9%)
Carbs and Sugars
Starch~g~g~g
Sucrose0.07g0.02g~g
Glucose0.11g0.03g~g
Fructose0.15g0.05g~g
Lactose0g0g~g
Maltose0g0g~g
Galactose0.1g0.03g~g
Fatty Acids
Omega 3 to Omega 6 Ratio5.315.315.41
Omega 6 to Omega 3 Ratio0.190.190.19
Total Omega 3s138mg41mg166mg
18D3 Linolenic138mg41mg166mg
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 6s26mg8mg31mg
18D226mg8mg31mg
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)
64mg
(9%)
19mg
(3%)
119mg
(17%)
Isoleucine
(%RDI)
147mg
(11%)
44mg
(3%)
274mg
(20%)
Leucine
(%RDI)
223mg
(8%)
67mg
(2%)
416mg
(15%)
Lysine
(%RDI)
174mg
(8%)
52mg
(2%)
328mg
(16%)
Methionine
(%RDI)
53mg
(7%)
16mg
(2%)
99mg
(14%)
Phenylalanine
(%RDI)
129mg
(15%)
39mg
(4%)
241mg
(28%)
Threonine
(%RDI)
122mg
(12%)
37mg
(4%)
229mg
(22%)
Tryptophan
(%RDI)
39mg
(14%)
12mg
(4%)
72mg
(26%)
Valine
(%RDI)
161mg
(9%)
48mg
(3%)
302mg
(17%)
More Amino Acids
Arginine162mg49mg302mg
Alanine142mg43mg265mg
Aspartic Acid240mg72mg450mg
Cystine
(%RDI)
35mg
(12%)
11mg
(4%)
63mg
(22%)
Glutamic Acid343mg103mg643mg
Glycine134mg40mg252mg
Proline112mg34mg209mg
Serine104mg31mg193mg
Tyrosine
(%RDI)
108mg
(12%)
32mg
(4%)
203mg
(23%)
Hydroxyproline~mg~mg~mg
Other
Ash1.72g0.52g3.26g
Water91.4g27.42g164.18g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg68.04μg
Stats
Percent of
Daily Calorie Target
1.15%0.35%2.05%
Percent Water91.4%27.4%164.2%
Protein to Carb Ratio (g/g)0.810.820.78
* 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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