Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Spinach cooked boiled drained without salt
1 cup (180g)

#2 - Spinach cooked boiled drained without salt
100 grams (100g)

Food Number#1#2#3
Serving Size (Grams)180g100gg
Macronutrients
Calories4123
Fat (%DV)0.47g
(1%)
0.26g
(0%)
g
(%)
Saturated Fat (%DV)0.077g
(0%)
0.043g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)6.8g
(2%)
3.8g
(1%)
g
(%)
Fiber (%DV)4.3g
(17%)
2.4g
(10%)
g
(%)
Net-Carbs2.5g1.4gg
Sugar0.8g0.4gg
Protein5.3g3gg
Vitamins
Vitamin A (%DV)18865.8IU
(377%)
10481IU
(210%)
IU
(%)
Retinol Equiv.943.2μg524μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene11318.4μg6288μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.171mg
(11%)
0.095mg
(6%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.425mg
(25%)
0.236mg
(14%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.882mg
(4%)
0.49mg
(2%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.261mg
(3%)
0.145mg
(1%)
mg
(%)
Vitamin B6 (%DV)0.436mg
(22%)
0.242mg
(12%)
mg
(%)
Vitamin B9 (%DV)
Folate
262.8μg
(66%)
146μg
(37%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate262.8μg146μgμg
Dietary Folate Equivalents262.8μg146μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)17.64mg
(29%)
9.8mg
(16%)
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)3.74mg
(19%)
2.08mg
(10%)
mg
(%)
Vitamin K (%DV)888.48μg
(1111%)
493.6μg
(617%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
35.46mg
(6%)
19.7mg
(4%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin20354.4μg11308μgμg
Minerals
Calcium (%DV)244.8mg
(24%)
136mg
(14%)
mg
(%)
Copper (%DV)0.313mg
(16%)
0.174mg
(9%)
mg
(%)
Iron (%DV)6.43mg
(36%)
3.57mg
(20%)
mg
(%)
Potassium (%DV)838.8mg
(24%)
466mg
(13%)
mg
(%)
Phosphorus (%DV)100.8mg
(10%)
56mg
(6%)
mg
(%)
Magnesium (%DV)156.6mg
(39%)
87mg
(22%)
mg
(%)
Manganese (%DV)1.683mg
(84%)
0.935mg
(47%)
mg
(%)
Sodium (%DV)126mg
(5%)
70mg
(3%)
mg
(%)
Selenium (%DV)2.7μg
(4%)
1.5μg
(2%)
μg
(%)
Zinc (%DV)1.37mg
(9%)
0.76mg
(5%)
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 Ratio5.415.41
Omega 6 to Omega 3 Ratio0.190.19
Total Omega 3s166mg92mgmg
18D3 Linolenic166mg92mgmg
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 6s31mg17mgmg
18D231mg17mgmg
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)
119mg
(17%)
66mg
(9%)
mg
(%)
Isoleucine
(%RDI)
274mg
(20%)
152mg
(11%)
mg
(%)
Leucine
(%RDI)
416mg
(15%)
231mg
(8%)
mg
(%)
Lysine
(%RDI)
328mg
(16%)
182mg
(9%)
mg
(%)
Methionine
(%RDI)
99mg
(14%)
55mg
(8%)
mg
(%)
Phenylalanine
(%RDI)
241mg
(28%)
134mg
(15%)
mg
(%)
Threonine
(%RDI)
229mg
(22%)
127mg
(12%)
mg
(%)
Tryptophan
(%RDI)
72mg
(26%)
40mg
(14%)
mg
(%)
Valine
(%RDI)
302mg
(17%)
168mg
(9%)
mg
(%)
More Amino Acids
Arginine302mg168mgmg
Alanine265mg147mgmg
Aspartic Acid450mg250mgmg
Cystine
(%RDI)
63mg
(22%)
35mg
(12%)
mg
(%)
Glutamic Acid643mg357mgmg
Glycine252mg140mgmg
Proline209mg116mgmg
Serine193mg107mgmg
Tyrosine
(%RDI)
203mg
(23%)
113mg
(13%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash3.26g1.81gg
Water164.18g91.21gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride68.04μg37.8μgμg
Stats
Percent of
Daily Calorie Target
2.05%1.15%%
Percent Water91.2%50.7%%
Protein to Carb Ratio (g/g)0.780.79

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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