Nutrition Comparison Tool
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      Cooked Scotch Kale
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      Cooked Scotch Kale
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      Cooked Scotch Kale
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) 2% DV 36 calories
      • Cooked Scotch Kale 1 cup, chopped (x1) 2% DV 36 calories
      • Cooked Scotch Kale 1 cup, chopped (x1) 2% DV 36 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) 1% DV 0.53g
      • Cooked Scotch Kale 1 cup, chopped (x1) 1% DV 0.53g
      • Cooked Scotch Kale 1 cup, chopped (x1) 1% DV 0.53g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) 3% DV 7.3g
      • Cooked Scotch Kale 1 cup, chopped (x1) 3% DV 7.3g
      • Cooked Scotch Kale 1 cup, chopped (x1) 3% DV 7.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) 5% DV 2.5g
      • Cooked Scotch Kale 1 cup, chopped (x1) 5% DV 2.5g
      • Cooked Scotch Kale 1 cup, chopped (x1) 5% DV 2.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) 0% DV 0mg
      • Cooked Scotch Kale 1 cup, chopped (x1) 0% DV 0mg
      • Cooked Scotch Kale 1 cup, chopped (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) 0% DV 0.07g
      • Cooked Scotch Kale 1 cup, chopped (x1) 0% DV 0.07g
      • Cooked Scotch Kale 1 cup, chopped (x1) 0% DV 0.07g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) 6% DV 1.6g
      • Cooked Scotch Kale 1 cup, chopped (x1) 6% DV 1.6g
      • Cooked Scotch Kale 1 cup, chopped (x1) 6% DV 1.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) --% DV --g
      • Cooked Scotch Kale 1 cup, chopped (x1) --% DV --g
      • Cooked Scotch Kale 1 cup, chopped (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) 14% DV 2.5mg
      • Cooked Scotch Kale 1 cup, chopped (x1) 14% DV 2.5mg
      • Cooked Scotch Kale 1 cup, chopped (x1) 14% DV 2.5mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) 13% DV 171.6mg
      • Cooked Scotch Kale 1 cup, chopped (x1) 13% DV 171.6mg
      • Cooked Scotch Kale 1 cup, chopped (x1) 13% DV 171.6mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Scotch Kale 1 cup, chopped (x1) 8% DV 356.2mg
      • Cooked Scotch Kale 1 cup, chopped (x1) 8% DV 356.2mg
      • Cooked Scotch Kale 1 cup, chopped (x1) 8% DV 356.2mg
      Comparison Table

      Table Legend

      1. Cooked Scotch Kale
      2. Cooked Scotch Kale
      3. Cooked Scotch Kale
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 130 130 130
      Calories
      (%DV)      		 36
      (2%)      		 36
      (2%)      		 36
      (2%)
      Fat (g)
      (%DV)      		 0.53
      (1%)      		 0.53
      (1%)      		 0.53
      (1%)
      Protein (g)
      (%DV)      		 2.5
      (5%)      		 2.5
      (5%)      		 2.5
      (5%)
      Carbohydrate (g)
      (%DV)      		 7.3
      (3%)      		 7.3
      (3%)      		 7.3
      (3%)
      Sugars (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Fiber (g)
      (%DV)      		 1.6
      (6%)      		 1.6
      (6%)      		 1.6
      (6%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.07
      (0%)      		 0.07
      (0%)      		 0.07
      (0%)
      Net-Carbs (g) 5.8
      		5.8
      		5.8
      Trans Fatty Acids (g) 0
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 130 130 130
      Calcium (mg)
      (%DV)      		 171.6
      (13%)      		 171.6
      (13%)      		 171.6
      (13%)
      Iron, Fe (mg)
      (%DV)      		 2.5
      (14%)      		 2.5
      (14%)      		 2.5
      (14%)
      Potassium, K (mg)
      (%DV)      		 356.2
      (8%)      		 356.2
      (8%)      		 356.2
      (8%)
      Magnesium (mg)
      (%DV)      		 74.1
      (18%)      		 74.1
      (18%)      		 74.1
      (18%)
      Phosphorus, P (mg)
      (%DV)      		 49.4
      (4%)      		 49.4
      (4%)      		 49.4
      (4%)
      Sodium (mg)
      (%DV)      		 58.5
      (2%)      		 58.5
      (2%)      		 58.5
      (2%)
      Zinc, Zn (mg)
      (%DV)      		 0.31
      (3%)      		 0.31
      (3%)      		 0.31
      (3%)
      Copper, Cu (mg)
      (%DV)      		 0.2
      (23%)      		 0.2
      (23%)      		 0.2
      (23%)
      Manganese (mg)
      (%DV)      		 0.54
      (24%)      		 0.54
      (24%)      		 0.54
      (24%)
      Selenium, Se (mcg)
      (%DV)      		 1.2
      (2%)      		 1.2
      (2%)      		 1.2
      (2%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 130 130 130
      Vitamin A, RAE (mcg)
      (%DV)      		 130
      (14%)      		 130
      (14%)      		 130
      (14%)
      Vitamin C (mg)
      (%DV)      		 68.6
      (76%)      		 68.6
      (76%)      		 68.6
      (76%)
      Thiamin (B1) (mg)
      (%DV)      		 0.05
      (4%)      		 0.05
      (4%)      		 0.05
      (4%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.05
      (4%)      		 0.05
      (4%)      		 0.05
      (4%)
      Niacin (B3) (mg)
      (%DV)      		 1
      (6%)      		 1
      (6%)      		 1
      (6%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.06
      (1%)      		 0.06
      (1%)      		 0.06
      (1%)
      Vitamin B6 (mg)
      (%DV)      		 0.18
      (11%)      		 0.18
      (11%)      		 0.18
      (11%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 16.9
      (4%)      		 16.9
      (4%)      		 16.9
      (4%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 16.9
      (4%)      		 16.9
      (4%)      		 16.9
      (4%)
      Folate DFE (mcg)
      (%)      		 16.9
      (4%)      		 16.9
      (4%)      		 16.9
      (4%)
      Choline (mg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin A, IU (IU) 2592.2 2592.2 2592.2
      Lycopene (mcg) --
      		--
      		--
      Lut + Zeaxanthin (mcg) --
      		--
      		--
      Vitamin E (mg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin K1 (mcg) --
      		--
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 130 130 130
      Water (g) 118.6
      		118.6
      		118.6
      Ash (g) 1
      		1
      		1
      Alcohol (g) --
      		--
      		--
      Caffeine (mg) --
      		--
      		--
      Theobromine (mg) --
      		--
      		--
      PRAL score -8.66
      		-8.66
      		-8.66
        Carbohydrates
      Food # 1 2 3
      Weight (g) 130 130 130
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		--
      Glucose (Dextrose) (g) --
      		--
      		--
      Fructose (g) --
      		--
      		--
      Lactose (g) --
      		--
      		--
      Maltose (g) --
      		--
      		--
      Galactose (g) --
      		--
      		--
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 130 130 130
      Monounsaturated Fats (g) 0.039
      		0.039
      		0.039
      Polyunsaturated Fats (g) 0.255
      		0.255
      		0.255
      Omega 3s (g)
      (%AI)      		 0.135
      (8%)      		 0.135
      (8%)      		 0.135
      (8%)
      Omega 6s (g)
      (%AI)      		 0.104
      (1%)      		 0.104
      (1%)      		 0.104
      (1%)
      Omega 3 to Omega 6 Ratio 1.3
      		1.3
      		1.3
      Omega 6 to Omega 3 Ratio 0.77
      		0.77
      		0.77
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) --
      		--
      		--
      Docosapentaenoic Acid (DPA) (g) --
      		--
      		--
      Docosahexaenoic Acid (DHA) (g) --
      		--
      		--
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) --
      		--
      		--
      Caproic (6:0) (g) --
      		--
      		--
      Caprylic Acid (8:0) (g) 0
      		0
      		0
      Capric Acid (10:0) (g) 0
      		0
      		0
      Lauric Acid (12:0) (g) 1.3
      		1.3
      		1.3
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 2.6
      		2.6
      		2.6
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.057
      		0.057
      		0.057
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.003
      		0.003
      		0.003
      Arachidic Acid (20:0) (g) --
      		--
      		--
      Behenic Acid (22:0) (g) --
      		--
      		--
      Lignoceric Acid (24:0) (g) --
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		--
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0
      		0
      		0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.036
      		0.036
      		0.036
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) --
      		--
      		--
      Docosenoic Acid (22:1) (g) --
      		--
      		--
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.104
      		0.104
      		0.104
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.135
      		0.135
      		0.135
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) --
      		--
      		--
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 1.3
      		1.3
      		1.3
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 130 130 130
      Essential  
      Histidine (mg)
      (%RDI)      		 52000
      (7429%)      		 52000
      (7429%)      		 52000
      (7429%)
      Isoleucine (mg)
      (%RDI)      		 147
      (10%)      		 147
      (10%)      		 147
      (10%)
      Leucine (mg)
      (%RDI)      		 172
      (6%)      		 172
      (6%)      		 172
      (6%)
      Lysine (mg)
      (%RDI)      		 147
      (7%)      		 147
      (7%)      		 147
      (7%)
      Methionine (mg)
      (%RDI)      		 23400
      (3214%)      		 23400
      (3214%)      		 23400
      (3214%)
      Phenylalanine (mg)
      (%RDI)      		 126100
      (14411%)      		 126100
      (14411%)      		 126100
      (14411%)
      Threonine (mg)
      (%RDI)      		 110500
      (10524%)      		 110500
      (10524%)      		 110500
      (10524%)
      Tryptophan (mg)
      (%RDI)      		 29900
      (10679%)      		 29900
      (10679%)      		 29900
      (10679%)
      Valine (mg)
      (%RDI)      		 135
      (7%)      		 135
      (7%)      		 135
      (7%)
      Conditional  
      Arginine (mg) 137
      		137
      		137
      Cystine (mg)
      (%RDI)      		 32500
      (11324%)      		 32500
      (11324%)      		 32500
      (11324%)
      Glycine (mg) 118300
      		118300
      		118300
      Proline (mg) 146
      		146
      		146
      Tyrosine (mg)
      (%RDI)      		 87100
      (9954%)      		 87100
      (9954%)      		 87100
      (9954%)
      Non-Essential  
      Alanine (mg) 123500
      		123500
      		123500
      Aspartic acid (mg) 220
      		220
      		220
      Betaine (mg) --
      		--
      		--
      Glutamic acid (mg) 280
      		280
      		280
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 104000
      		104000
      		104000
      Data Source
      Cooked Scotch Kale
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Scotch Kale
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Scotch Kale
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.