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 #3: Chard swiss cooked boiled drained without salt
Serving Size: 1 cup, chopped

Food Number#1#2#3
Serving Size (Grams)100g180g175g
Macronutrients
Calories234135
Fat (%DV)0.26g
(0%)
0.47g
(1%)
0.14g
(0%)
Saturated Fat (%DV)0.043g
(0%)
0.077g
(0%)
0.021g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)3.8g
(1%)
6.8g
(2%)
7.2g
(2%)
Fiber (%DV)2.4g
(10%)
4.3g
(17%)
3.7g
(15%)
Net-Carbs1.4g2.5g3.5g
Sugar0.4g0.8g1.9g
Protein3g5.3g3.3g
Vitamins
Vitamin A (%DV)10481IU
(210%)
18865.8IU
(377%)
10717IU
(214%)
Retinol Equiv.524μg943.2μg535.5μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg78.75μg
Beta-Carotene6288μg11318.4μg6391μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.095mg
(6%)
0.171mg
(11%)
0.06mg
(4%)
Vitamin B2 (%DV)
Riboflavin
0.236mg
(14%)
0.425mg
(25%)
0.151mg
(9%)
Vitamin B3 (%DV)
Niacin
0.49mg
(2%)
0.882mg
(4%)
0.63mg
(3%)
Vitamin B5 (%DV)
Pantothenic Acid
0.145mg
(1%)
0.261mg
(3%)
0.285mg
(3%)
Vitamin B6 (%DV)0.242mg
(12%)
0.436mg
(22%)
0.149mg
(7%)
Vitamin B9 (%DV)
Folate
146μg
(37%)
262.8μg
(66%)
15.75μg
(4%)
Folic Acid0μg0μg0μg
Food Folate146μg262.8μg15.75μg
Dietary Folate Equivalents146μg262.8μg15.75μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)9.8mg
(16%)
17.64mg
(29%)
31.5mg
(53%)
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)2.08mg
(10%)
3.74mg
(19%)
3.31mg
(17%)
Vitamin K (%DV)493.6μg
(617%)
888.48μg
(1111%)
572.78μg
(716%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
19.7mg
(4%)
35.46mg
(6%)
50.23mg
(9%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin11308μg20354.4μg19276.25μg
Minerals
Calcium (%DV)136mg
(14%)
244.8mg
(24%)
101.5mg
(10%)
Copper (%DV)0.174mg
(9%)
0.313mg
(16%)
0.285mg
(14%)
Iron (%DV)3.57mg
(20%)
6.43mg
(36%)
3.96mg
(22%)
Potassium (%DV)466mg
(13%)
838.8mg
(24%)
960.75mg
(27%)
Phosphorus (%DV)56mg
(6%)
100.8mg
(10%)
57.75mg
(6%)
Magnesium (%DV)87mg
(22%)
156.6mg
(39%)
150.5mg
(38%)
Manganese (%DV)0.935mg
(47%)
1.683mg
(84%)
0.585mg
(29%)
Sodium (%DV)70mg
(3%)
126mg
(5%)
313mg
(13%)
Selenium (%DV)1.5μg
(2%)
2.7μg
(4%)
1.58μg
(2%)
Zinc (%DV)0.76mg
(5%)
1.37mg
(9%)
0.58mg
(4%)
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 Ratio5.415.410.12
Omega 6 to Omega 3 Ratio0.190.198.33
Total Omega 3s92mg166mg5mg
18D3 Linolenic92mg166mg5mg
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 6s17mg31mg44mg
18D217mg31mg44mg
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)
66mg
(9%)
119mg
(17%)
67mg
(10%)
Isoleucine
(%RDI)
152mg
(11%)
274mg
(20%)
270mg
(19%)
Leucine
(%RDI)
231mg
(8%)
416mg
(15%)
236mg
(9%)
Lysine
(%RDI)
182mg
(9%)
328mg
(16%)
180mg
(9%)
Methionine
(%RDI)
55mg
(8%)
99mg
(14%)
35mg
(5%)
Phenylalanine
(%RDI)
134mg
(15%)
241mg
(28%)
200mg
(23%)
Threonine
(%RDI)
127mg
(12%)
229mg
(22%)
151mg
(14%)
Tryptophan
(%RDI)
40mg
(14%)
72mg
(26%)
32mg
(11%)
Valine
(%RDI)
168mg
(9%)
302mg
(17%)
200mg
(11%)
More Amino Acids
Arginine168mg302mg214mg
Alanine147mg265mg~mg
Aspartic Acid250mg450mg~mg
Cystine
(%RDI)
35mg
(12%)
63mg
(22%)
~mg
(0%)
Glutamic Acid357mg643mg~mg
Glycine140mg252mg~mg
Proline116mg209mg~mg
Serine107mg193mgmg
Tyrosine
(%RDI)
113mg
(13%)
203mg
(23%)
~mg
(0%)
Hydroxyproline~mg~mg~mg
Other
Ash1.81g3.26g2.21g
Water91.21g164.18g162.14g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride37.8μg68.04μg~μg
Stats
Percent of
Daily Calorie Target
1.15%2.05%1.75%
Percent Water91.2%164.2%162.1%
Protein to Carb Ratio (g/g)0.790.780.46
* 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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