Nutrition Facts Comparison

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

Food Number#1#2#3
Serving Size (Grams)100g180gg
Macronutrients
Calories2341
Fat (%DV)0.26g
(0%)
0.47g
(1%)
g
(%)
Saturated Fat (%DV)0.043g
(0%)
0.077g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)3.8g
(1%)
6.8g
(2%)
g
(%)
Fiber (%DV)2.4g
(10%)
4.3g
(17%)
g
(%)
Net-Carbs1.4g2.5gg
Sugar0.4g0.8gg
Protein3g5.3gg
Vitamins
Vitamin A (%DV)10481IU
(210%)
18865.8IU
(377%)
IU
(%)
Retinol Equiv.524μg943.2μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene6288μg11318.4μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.095mg
(6%)
0.171mg
(11%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.236mg
(14%)
0.425mg
(25%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.49mg
(2%)
0.882mg
(4%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.145mg
(1%)
0.261mg
(3%)
mg
(%)
Vitamin B6 (%DV)0.242mg
(12%)
0.436mg
(22%)
mg
(%)
Vitamin B9 (%DV)
Folate
146μg
(37%)
262.8μg
(66%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate146μg262.8μgμg
Dietary Folate Equivalents146μg262.8μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)9.8mg
(16%)
17.64mg
(29%)
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)2.08mg
(10%)
3.74mg
(19%)
mg
(%)
Vitamin K (%DV)493.6μg
(617%)
888.48μg
(1111%)
μg
(%)
K1 - Dihydrophylloquinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
19.7mg
(4%)
35.46mg
(6%)
mg
(%)
Lycopene0μg0μgμg
Lutein+Zeaxanthin11308μg20354.4μgμg
Minerals
Calcium (%DV)136mg
(14%)
244.8mg
(24%)
mg
(%)
Copper (%DV)0.174mg
(9%)
0.313mg
(16%)
mg
(%)
Iron (%DV)3.57mg
(20%)
6.43mg
(36%)
mg
(%)
Potassium (%DV)466mg
(13%)
838.8mg
(24%)
mg
(%)
Phosphorus (%DV)56mg
(6%)
100.8mg
(10%)
mg
(%)
Magnesium (%DV)87mg
(22%)
156.6mg
(39%)
mg
(%)
Manganese (%DV)0.935mg
(47%)
1.683mg
(84%)
mg
(%)
Sodium (%DV)70mg
(3%)
126mg
(5%)
mg
(%)
Selenium (%DV)1.5μg
(2%)
2.7μg
(4%)
μg
(%)
Zinc (%DV)0.76mg
(5%)
1.37mg
(9%)
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 3s92mg166mgmg
18D3 Linolenic92mg166mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapentaenoic(EPA)0mg0mgmg
22D5 Docosapentaenoic(DPA)0mg0mgmg
22D6 Docosahexaenoic(DHA)0mg0mgmg
Total Omega 6s17mg31mgmg
18D217mg31mgmg
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)
66mg
(9%)
119mg
(17%)
mg
(%)
Isoleucine
(%RDI)
152mg
(11%)
274mg
(20%)
mg
(%)
Leucine
(%RDI)
231mg
(8%)
416mg
(15%)
mg
(%)
Lysine
(%RDI)
182mg
(9%)
328mg
(16%)
mg
(%)
Methionine
(%RDI)
55mg
(8%)
99mg
(14%)
mg
(%)
Phenylalanine
(%RDI)
134mg
(15%)
241mg
(28%)
mg
(%)
Threonine
(%RDI)
127mg
(12%)
229mg
(22%)
mg
(%)
Tryptophan
(%RDI)
40mg
(14%)
72mg
(26%)
mg
(%)
Valine
(%RDI)
168mg
(9%)
302mg
(17%)
mg
(%)
More Amino Acids
Arginine168mg302mgmg
Alanine147mg265mgmg
Aspartic Acid250mg450mgmg
Cystine
(%RDI)
35mg
(12%)
63mg
(22%)
mg
(%)
Glutamic Acid357mg643mgmg
Glycine140mg252mgmg
Proline116mg209mgmg
Serine107mg193mgmg
Tyrosine
(%RDI)
113mg
(13%)
203mg
(23%)
mg
(%)
Hydroxyproline~mg~mgmg
Other
Ash1.81g3.26gg
Water91.21g164.18gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride37.8μg68.04μgμg
Stats
Percent of
Daily Calorie Target
1.15%2.05%%
Percent Water91.2%164.2%%
Protein to Carb Ratio (g/g)0.790.78
* 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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