Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Kale scotch raw
100 grams (100g)

#2 - Kale scotch raw
1 cup, chopped (67g)

Food Number#1#2#3
Serving Size (Grams)100g67gg
Macronutrients
Calories4228
Fat (%DV)0.6g
(1%)
0.4g
(1%)
g
(%)
Saturated Fat (%DV)0.078g
(0%)
0.052g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)8.3g
(3%)
5.6g
(2%)
g
(%)
Fiber (%DV)1.7g
(7%)
1.1g
(4%)
g
(%)
Net-Carbs6.6g4.5gg
Sugar~g~gg
Protein2.8g1.9gg
Vitamins
Vitamin A (%DV)3100IU
(62%)
2077IU
(42%)
IU
(%)
Retinol Equiv.155μg103.85μgμg
Retinol0μg0μgμg
Alpha-Carotene~μg~μgμg
Beta-Carotene~μg~μgμg
Beta-cryptoxanthin~μg~μgμg
Vitamin B1 (%DV)
Thiamin
0.07mg
(5%)
0.047mg
(3%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.06mg
(4%)
0.04mg
(2%)
mg
(%)
Vitamin B3 (%DV)
Niacin
1.3mg
(7%)
0.871mg
(4%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.076mg
(1%)
0.051mg
(1%)
mg
(%)
Vitamin B6 (%DV)0.227mg
(11%)
0.152mg
(8%)
mg
(%)
Vitamin B9 (%DV)
Folate
28μg
(7%)
18.76μg
(5%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate28μg18.76μgμg
Dietary Folate Equivalents28μg18.76μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)130mg
(217%)
87.1mg
(145%)
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)~mg
(0%)
~mg
(0%)
mg
(%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
mg
(%)
Lycopene~μg~μgμg
Lutein + Zeaxanthin~μg~μgμg
Minerals
Calcium (%DV)205mg
(21%)
137.35mg
(14%)
mg
(%)
Copper (%DV)0.243mg
(12%)
0.163mg
(8%)
mg
(%)
Iron (%DV)3mg
(17%)
2.01mg
(11%)
mg
(%)
Potassium (%DV)450mg
(13%)
301.5mg
(9%)
mg
(%)
Phosphorus (%DV)62mg
(6%)
41.54mg
(4%)
mg
(%)
Magnesium (%DV)88mg
(22%)
58.96mg
(15%)
mg
(%)
Manganese (%DV)0.648mg
(32%)
0.434mg
(22%)
mg
(%)
Sodium (%DV)70mg
(3%)
47mg
(2%)
mg
(%)
Selenium (%DV)0.9μg
(1%)
0.6μg
(1%)
μg
(%)
Zinc (%DV)0.37mg
(2%)
0.25mg
(2%)
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 Ratio1.311.31
Omega 6 to Omega 3 Ratio0.770.77
Total Omega 3s154mg103mgmg
18D3 Linolenic154mg103mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)mgmgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)~mg~mgmg
22D5 Docosapent-aenoic (DPA)~mg~mgmg
22D6 Docosahex-aenoic (DHA)~mg~mgmg
Total Omega 6s118mg79mgmg
18D2118mg79mgmg
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)
59mg
(8%)
40mg
(6%)
mg
(%)
Isoleucine
(%RDI)
168mg
(12%)
113mg
(8%)
mg
(%)
Leucine
(%RDI)
196mg
(7%)
131mg
(5%)
mg
(%)
Lysine
(%RDI)
168mg
(8%)
113mg
(5%)
mg
(%)
Methionine
(%RDI)
27mg
(4%)
18mg
(2%)
mg
(%)
Phenylalanine
(%RDI)
143mg
(16%)
96mg
(11%)
mg
(%)
Threonine
(%RDI)
125mg
(12%)
84mg
(8%)
mg
(%)
Tryptophan
(%RDI)
34mg
(12%)
23mg
(8%)
mg
(%)
Valine
(%RDI)
153mg
(8%)
103mg
(6%)
mg
(%)
More Amino Acids
Arginine156mg105mgmg
Alanine141mg94mgmg
Aspartic Acid250mg168mgmg
Cystine
(%RDI)
37mg
(13%)
25mg
(9%)
mg
(%)
Glutamic Acid318mg213mgmg
Glycine135mg90mgmg
Proline166mg111mgmg
Serine118mg79mgmg
Tyrosine
(%RDI)
99mg
(11%)
66mg
(8%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash1.28g0.86gg
Water87g58.29gg
Alcohol~g~gg
Caffeine~mg~mgmg
Theobromine~mg~mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
2.1%1.4%%
Percent Water87%58.3%%
Protein to Carb Ratio (g/g)0.340.34

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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