Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

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

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

#3 - Kale scotch cooked boiled drained without salt
1 cup, chopped (130g)

Food Number#1#2#3
Serving Size (Grams)100g67g130g
Macronutrients
Calories422836
Fat (%DV)0.6g
(1%)
0.4g
(1%)
0.53g
(1%)
Saturated Fat (%DV)0.078g
(0%)
0.052g
(0%)
0.069g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)8.3g
(3%)
5.6g
(2%)
7.3g
(2%)
Fiber (%DV)1.7g
(7%)
1.1g
(4%)
1.6g
(6%)
Net-Carbs6.6g4.5g5.7g
Sugar~g~g~g
Protein2.8g
(6%)
1.9g
(4%)
2.5g
(5%)
Vitamins
Vitamin A (%DV)3100IU
(62%)
2077IU
(42%)
2592.2IU
(52%)
Retinol Equiv.155μg103.85μg130μg
Retinol0μg0μg0μg
Alpha-Carotene~μg~μg~μg
Beta-Carotene~μg~μg~μg
Beta-cryptoxanthin~μg~μg~μg
Vitamin B1 (%DV)
Thiamin
0.07mg
(5%)
0.047mg
(3%)
0.052mg
(3%)
Vitamin B2 (%DV)
Riboflavin
0.06mg
(4%)
0.04mg
(2%)
0.051mg
(3%)
Vitamin B3 (%DV)
Niacin
1.3mg
(7%)
0.871mg
(4%)
1.03mg
(5%)
Vitamin B5 (%DV)
Pantothenic Acid
0.076mg
(1%)
0.051mg
(1%)
0.062mg
(1%)
Vitamin B6 (%DV)0.227mg
(11%)
0.152mg
(8%)
0.181mg
(9%)
Vitamin B9 (%DV)
Folate
28μg
(7%)
18.76μg
(5%)
16.9μg
(4%)
Folic Acid0μg0μg0μg
Food Folate28μg18.76μg16.9μg
Dietary Folate Equivalents28μg18.76μg16.9μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)130mg
(217%)
87.1mg
(145%)
68.64mg
(114%)
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%)
~mg
(0%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
~μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lycopene~μg~μg~μg
Lutein + Zeaxanthin~μg~μg~μg
Minerals
Calcium (%DV)205mg
(21%)
137.35mg
(14%)
171.6mg
(17%)
Copper (%DV)0.243mg
(12%)
0.163mg
(8%)
0.203mg
(10%)
Iron (%DV)3mg
(17%)
2.01mg
(11%)
2.51mg
(14%)
Potassium (%DV)450mg
(13%)
301.5mg
(9%)
356.2mg
(10%)
Phosphorus (%DV)62mg
(6%)
41.54mg
(4%)
49.4mg
(5%)
Magnesium (%DV)88mg
(22%)
58.96mg
(15%)
74.1mg
(19%)
Manganese (%DV)0.648mg
(32%)
0.434mg
(22%)
0.542mg
(27%)
Sodium (%DV)70mg
(3%)
47mg
(2%)
59mg
(2%)
Selenium (%DV)0.9μg
(1%)
0.6μg
(1%)
1.17μg
(2%)
Zinc (%DV)0.37mg
(2%)
0.25mg
(2%)
0.31mg
(2%)
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 3s154mg103mg135mg
18D3 Linolenic154mg103mg135mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmgmg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)~mg~mg~mg
22D5 Docosapent-aenoic (DPA)~mg~mg~mg
22D6 Docosahex-aenoic (DHA)~mg~mg~mg
Total Omega 6s118mg79mg104mg
18D2118mg79mg104mg
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%)
52mg
(7%)
Isoleucine
(%RDI)
168mg
(12%)
113mg
(8%)
147mg
(11%)
Leucine
(%RDI)
196mg
(7%)
131mg
(5%)
172mg
(6%)
Lysine
(%RDI)
168mg
(8%)
113mg
(5%)
147mg
(7%)
Methionine
(%RDI)
27mg
(4%)
18mg
(2%)
23mg
(3%)
Phenylalanine
(%RDI)
143mg
(16%)
96mg
(11%)
126mg
(14%)
Threonine
(%RDI)
125mg
(12%)
84mg
(8%)
111mg
(11%)
Tryptophan
(%RDI)
34mg
(12%)
23mg
(8%)
30mg
(11%)
Valine
(%RDI)
153mg
(8%)
103mg
(6%)
135mg
(7%)
More Amino Acids
Arginine156mg105mg137mg
Alanine141mg94mg124mg
Aspartic Acid250mg168mg220mg
Cystine
(%RDI)
37mg
(13%)
25mg
(9%)
33mg
(11%)
Glutamic Acid318mg213mg280mg
Glycine135mg90mg118mg
Proline166mg111mg146mg
Serine118mg79mg104mg
Tyrosine
(%RDI)
99mg
(11%)
66mg
(8%)
87mg
(10%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.28g0.86g1.13g
Water87g58.29g118.56g
Alcohol~g~g~g
Caffeine~mg~mg~mg
Theobromine~mg~mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2.1%1.4%1.8%
Percent Water87%58.3%118.6%
Protein to Carb Ratio (g/g)0.340.340.34

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.