Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Spinach frozen chopped or leaf cooked boiled drained without salt
100 grams (100g)

#2 - Spinach frozen chopped or leaf cooked boiled drained without salt
1/2 cup (95g)

#3 - Spinach raw
1 cup (30g)

Food Number#1#2#3
Serving Size (Grams)100g95g30g
Macronutrients
Calories34327
Fat (%DV)0.87g
(1%)
0.83g
(1%)
0.12g
(0%)
Saturated Fat (%DV)0.157g
(1%)
0.149g
(1%)
0.019g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)4.8g
(2%)
4.6g
(2%)
1.1g
(0%)
Fiber (%DV)3.7g
(15%)
3.5g
(14%)
0.7g
(3%)
Net-Carbs1.1g1.1g0.4g
Sugar0.5g0.5g0.1g
Protein4g3.8g0.9g
Vitamins
Vitamin A (%DV)12061IU
(241%)
11457.95IU
(229%)
2813.1IU
(56%)
Retinol Equiv.603μg572.85μg140.7μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene7237μg6875.15μg1687.8μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.078mg
(5%)
0.074mg
(5%)
0.023mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.176mg
(10%)
0.167mg
(10%)
0.057mg
(3%)
Vitamin B3 (%DV)
Niacin
0.439mg
(2%)
0.417mg
(2%)
0.217mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid
0.075mg
(1%)
0.071mg
(1%)
0.02mg
(0%)
Vitamin B6 (%DV)0.136mg
(7%)
0.129mg
(6%)
0.059mg
(3%)
Vitamin B9 (%DV)
Folate
121μg
(30%)
114.95μg
(29%)
58.2μg
(15%)
Folic Acid0μg0μg0μg
Food Folate121μg114.95μg58.2μg
Dietary Folate Equivalents121μg114.95μg58.2μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)2.2mg
(4%)
2.09mg
(3%)
8.43mg
(14%)
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)3.54mg
(18%)
3.36mg
(17%)
0.61mg
(3%)
Vitamin K (%DV)540.7μg
(676%)
513.67μg
(642%)
144.87μg
(181%)
K1 - Dihydrophyllo-quinone0μg0μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
24.8mg
(5%)
23.56mg
(4%)
5.79mg
(1%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin15690μg14905.5μg3659.4μg
Minerals
Calcium (%DV)153mg
(15%)
145.35mg
(15%)
29.7mg
(3%)
Copper (%DV)0.161mg
(8%)
0.153mg
(8%)
0.039mg
(2%)
Iron (%DV)1.96mg
(11%)
1.86mg
(10%)
0.81mg
(5%)
Potassium (%DV)302mg
(9%)
286.9mg
(8%)
167.4mg
(5%)
Phosphorus (%DV)50mg
(5%)
47.5mg
(5%)
14.7mg
(1%)
Magnesium (%DV)82mg
(21%)
77.9mg
(19%)
23.7mg
(6%)
Manganese (%DV)0.717mg
(36%)
0.681mg
(34%)
0.269mg
(13%)
Sodium (%DV)97mg
(4%)
92mg
(4%)
24mg
(1%)
Selenium (%DV)5.5μg
(8%)
5.23μg
(7%)
0.3μg
(0%)
Zinc (%DV)0.49mg
(3%)
0.47mg
(3%)
0.16mg
(1%)
Carbs and Sugars
Starch0g0g~g
Sucrose0.21g0.2g0.02g
Glucose0.2g0.19g0.03g
Fructose0.09g0.09g0.05g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0.03g
Fatty Acids
Omega 3 to Omega 6 Ratio~~5.31
Omega 6 to Omega 3 Ratio000.19
Total Omega 3s371mg352mg41mg
18D3 Linolenic371mg352mg41mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s0mg0mg8mg
18D20mg0mg8mg
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)
49mg
(7%)
47mg
(7%)
19mg
(3%)
Isoleucine
(%RDI)
128mg
(9%)
122mg
(9%)
44mg
(3%)
Leucine
(%RDI)
205mg
(8%)
195mg
(7%)
67mg
(2%)
Lysine
(%RDI)
256mg
(12%)
243mg
(12%)
52mg
(2%)
Methionine
(%RDI)
53mg
(7%)
50mg
(7%)
16mg
(2%)
Phenylalanine
(%RDI)
211mg
(24%)
200mg
(23%)
39mg
(4%)
Threonine
(%RDI)
220mg
(21%)
209mg
(20%)
37mg
(4%)
Tryptophan
(%RDI)
101mg
(36%)
96mg
(34%)
12mg
(4%)
Valine
(%RDI)
181mg
(10%)
172mg
(9%)
48mg
(3%)
More Amino Acids
Arginine489mg465mg49mg
Alanine222mg211mg43mg
Aspartic Acid436mg414mg72mg
Cystine
(%RDI)
29mg
(10%)
28mg
(10%)
11mg
(4%)
Glutamic Acid516mg490mg103mg
Glycine225mg214mg40mg
Proline201mg191mg34mg
Serine173mg164mg31mg
Tyrosine
(%RDI)
219mg
(25%)
208mg
(24%)
32mg
(4%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.39g1.32g0.52g
Water88.94g84.49g27.42g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
1.7%1.6%0.35%
Percent Water88.9%84.5%27.4%
Protein to Carb Ratio (g/g)0.830.830.82

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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