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)

#3 - Kale raw
67 grams (67g)

Food Number#1#2#3
Serving Size (Grams)100g67g67g
Macronutrients
Calories422833
Fat (%DV)0.6g
(1%)
0.4g
(1%)
0.62g
(1%)
Saturated Fat (%DV)0.078g
(0%)
0.052g
(0%)
0.061g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)8.3g
(3%)
5.6g
(2%)
5.9g
(2%)
Fiber (%DV)1.7g
(7%)
1.1g
(4%)
2.4g
(10%)
Net-Carbs6.6g4.5g3.5g
Sugar~g~g1.5g
Protein2.8g1.9g2.9g
Vitamins
Vitamin A (%DV)3100IU
(62%)
2077IU
(42%)
6693.3IU
(134%)
Retinol Equiv.155μg103.85μg335μg
Retinol0μg0μg0μg
Alpha-Carotene~μg~μg36.18μg
Beta-Carotene~μg~μg3971.09μg
Beta-cryptoxanthin~μg~μg54.27μg
Vitamin B1 (%DV)
Thiamin
0.07mg
(5%)
0.047mg
(3%)
0.074mg
(5%)
Vitamin B2 (%DV)
Riboflavin
0.06mg
(4%)
0.04mg
(2%)
0.087mg
(5%)
Vitamin B3 (%DV)
Niacin
1.3mg
(7%)
0.871mg
(4%)
0.67mg
(3%)
Vitamin B5 (%DV)
Pantothenic Acid
0.076mg
(1%)
0.051mg
(1%)
0.061mg
(1%)
Vitamin B6 (%DV)0.227mg
(11%)
0.152mg
(8%)
0.182mg
(9%)
Vitamin B9 (%DV)
Folate
28μg
(7%)
18.76μg
(5%)
94.47μg
(24%)
Folic Acid0μg0μg0μg
Food Folate28μg18.76μg94.47μg
Dietary Folate Equivalents28μg18.76μg94.47μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)130mg
(217%)
87.1mg
(145%)
80.4mg
(134%)
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)~mg
(0%)
~mg
(0%)
1.03mg
(5%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
472.22μg
(590%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
0.54mg
(0%)
Lycopene~μg~μg0μg
Lutein + Zeaxanthin~μg~μg5492.66μg
Minerals
Calcium (%DV)205mg
(21%)
137.35mg
(14%)
100.5mg
(10%)
Copper (%DV)0.243mg
(12%)
0.163mg
(8%)
1.004mg
(50%)
Iron (%DV)3mg
(17%)
2.01mg
(11%)
0.98mg
(5%)
Potassium (%DV)450mg
(13%)
301.5mg
(9%)
328.97mg
(9%)
Phosphorus (%DV)62mg
(6%)
41.54mg
(4%)
61.64mg
(6%)
Magnesium (%DV)88mg
(22%)
58.96mg
(15%)
31.49mg
(8%)
Manganese (%DV)0.648mg
(32%)
0.434mg
(22%)
0.442mg
(22%)
Sodium (%DV)70mg
(3%)
47mg
(2%)
25mg
(1%)
Selenium (%DV)0.9μg
(1%)
0.6μg
(1%)
0.6μg
(1%)
Zinc (%DV)0.37mg
(2%)
0.25mg
(2%)
0.38mg
(3%)
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 Ratio1.311.311.3
Omega 6 to Omega 3 Ratio0.770.770.77
Total Omega 3s154mg103mg121mg
18D3 Linolenic154mg103mg121mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)~mg~mg0mg
22D5 Docosapent-aenoic (DPA)~mg~mg0mg
22D6 Docosahex-aenoic (DHA)~mg~mg0mg
Total Omega 6s118mg79mg92mg
18D2118mg79mg92mg
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)
59mg
(8%)
40mg
(6%)
~mg
(0%)
Isoleucine
(%RDI)
168mg
(12%)
113mg
(8%)
~mg
(0%)
Leucine
(%RDI)
196mg
(7%)
131mg
(5%)
~mg
(0%)
Lysine
(%RDI)
168mg
(8%)
113mg
(5%)
~mg
(0%)
Methionine
(%RDI)
27mg
(4%)
18mg
(2%)
~mg
(0%)
Phenylalanine
(%RDI)
143mg
(16%)
96mg
(11%)
~mg
(0%)
Threonine
(%RDI)
125mg
(12%)
84mg
(8%)
~mg
(0%)
Tryptophan
(%RDI)
34mg
(12%)
23mg
(8%)
~mg
(0%)
Valine
(%RDI)
153mg
(8%)
103mg
(6%)
~mg
(0%)
More Amino Acids
Arginine156mg105mg~mg
Alanine141mg94mg~mg
Aspartic Acid250mg168mg~mg
Cystine
(%RDI)
37mg
(13%)
25mg
(9%)
~mg
(0%)
Glutamic Acid318mg213mg~mg
Glycine135mg90mg~mg
Proline166mg111mg~mg
Serine118mg79mgmg
Tyrosine
(%RDI)
99mg
(11%)
66mg
(8%)
~mg
(0%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.28g0.86g1.35g
Water87g58.29g56.31g
Alcohol~g~g0g
Caffeine~mg~mg0mg
Theobromine~mg~mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2.1%1.4%1.65%
Percent Water87%58.3%56.3%
Protein to Carb Ratio (g/g)0.340.340.49

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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