Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Cooked Swiss Chard (Chard swiss cooked boiled drained without salt)
100 grams (100g)

Food #2 - Cooked Swiss Chard (Chard swiss cooked boiled drained without salt)
1 cup, chopped (175g)

Food #3 - Swiss Chard (Chard swiss raw)
1 cup (36g)

Calorie Comparison

2000 calories = full bar
  • Food #120 calories
  • Food #235 calories
  • Food #37 calories

Fat Comparison

65g = 100% DV
  • Food #10% DV
  • Food #20% DV
  • Food #30% DV

Carb Comparison

300g = 100% DV
  • Food #11% DV
  • Food #22% DV
  • Food #30% DV

Protein Comparison

50g = 100% DV
  • Food #14% DV
  • Food #27% DV
  • Food #31% DV

Sugar Comparison

25g = full bar
  • Food #11.1g
  • Food #21.9g
  • Food #30.4g

Fiber Comparison

25g = 100% DV
  • Food #18% DV
  • Food #215% DV
  • Food #32% DV
Food Number#1#2#3
Serving Size (Grams)100g175g36g
Macronutrients
Calories20357
Fat (%DV)0.08g
(0%)
0.14g
(0%)
0.07g
(0%)
Saturated Fat (%DV)0.012g
(0%)
0.021g
(0%)
0.011g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)4.1g
(1%)
7.2g
(2%)
1.3g
(0%)
Fiber (%DV)2.1g
(8%)
3.7g
(15%)
0.6g
(2%)
Net-Carbs2g3.5g0.7g
Sugar1.1g1.9g0.4g
Protein1.9g
(4%)
3.3g
(7%)
0.6g
(1%)
Vitamins
Vitamin A (%DV)6124IU
(122%)
10717IU
(214%)
2201.76IU
(44%)
Retinol Equiv.306μg535.5μg110.16μg
Retinol0μg0μg0μg
Alpha-Carotene45μg78.75μg16.2μg
Beta-Carotene3652μg6391μg1312.92μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.034mg
(2%)
0.06mg
(4%)
0.014mg
(1%)
Vitamin B2 (%DV)
Riboflavin
0.086mg
(5%)
0.151mg
(9%)
0.032mg
(2%)
Vitamin B3 (%DV)
Niacin
0.36mg
(2%)
0.63mg
(3%)
0.144mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid
0.163mg
(2%)
0.285mg
(3%)
0.062mg
(1%)
Vitamin B6 (%DV)0.085mg
(4%)
0.149mg
(7%)
0.036mg
(2%)
Vitamin B9 (%DV)
Folate
9μg
(2%)
15.75μg
(4%)
5.04μg
(1%)
Folic Acidμgμgμg
Food Folate9μg15.75μg5.04μg
Dietary Folate Equivalents9μg15.75μg5.04μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)18mg
(30%)
31.5mg
(53%)
10.8mg
(18%)
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)1.89mg
(9%)
3.31mg
(17%)
0.68mg
(3%)
Vitamin K (%DV)327.3μg
(409%)
572.78μg
(716%)
298.8μg
(374%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
28.7mg
(5%)
50.23mg
(9%)
6.48mg
(1%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin11015μg19276.25μg3960μg
Minerals
Calcium (%DV)58mg
(6%)
101.5mg
(10%)
18.36mg
(2%)
Copper (%DV)0.163mg
(8%)
0.285mg
(14%)
0.064mg
(3%)
Iron (%DV)2.26mg
(13%)
3.96mg
(22%)
0.65mg
(4%)
Potassium (%DV)549mg
(16%)
960.75mg
(27%)
136.44mg
(4%)
Phosphorus (%DV)33mg
(3%)
57.75mg
(6%)
16.56mg
(2%)
Magnesium (%DV)86mg
(22%)
150.5mg
(38%)
29.16mg
(7%)
Manganese (%DV)0.334mg
(17%)
0.585mg
(29%)
0.132mg
(7%)
Sodium (%DV)179mg
(7%)
313mg
(13%)
77mg
(3%)
Selenium (%DV)0.9μg
(1%)
1.58μg
(2%)
0.32μg
(0%)
Zinc (%DV)0.33mg
(2%)
0.58mg
(4%)
0.13mg
(1%)
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 Ratio0.120.120.11
Omega 6 to Omega 3 Ratio8.338.339
Total Omega 3s3mg5mg3mg
18D3 Linolenic3mg5mg3mg
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 6s25mg44mg23mg
18D225mg44mg23mg
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)
38mg
(5%)
67mg
(10%)
13mg
(2%)
Isoleucine
(%RDI)
154mg
(11%)
270mg
(19%)
53mg
(4%)
Leucine
(%RDI)
135mg
(5%)
236mg
(9%)
47mg
(2%)
Lysine
(%RDI)
103mg
(5%)
180mg
(9%)
36mg
(2%)
Methionine
(%RDI)
20mg
(3%)
35mg
(5%)
7mg
(1%)
Phenylalanine
(%RDI)
114mg
(13%)
200mg
(23%)
40mg
(5%)
Threonine
(%RDI)
86mg
(8%)
151mg
(14%)
30mg
(3%)
Tryptophan
(%RDI)
18mg
(6%)
32mg
(11%)
6mg
(2%)
Valine
(%RDI)
114mg
(6%)
200mg
(11%)
40mg
(2%)
More Amino Acids
Arginine122mg214mg42mg
Alanine~mg~mg~mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Glutamic Acidmgmgmg
Glycine~mg~mg~mg
Proline~mg~mg~mg
Serinemgmgmg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.26g2.21g0.58g
Water92.65g162.14g33.36g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
1%1.75%0.35%
Percent Water92.7%162.1%33.4%
Protein to Carb Ratio (g/g)0.460.460.46

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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