#1: Kale
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#2: Dandelion Greens
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#3: Collards Frozen Chopped Cooked Boiled Drained Without Salt
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Nutrition Comparison of Kale, Dandelion Greens, and Collards Frozen Chopped Cooked Boiled Drained Without Salt

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Calorie Comparison


2000 calories = Full Bar
  • Kale100 grams (x1)2% DV
  • Dandelion Greens100 grams (x1)2% DV
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt100 grams (x1)2% DV

Fat Comparison


65g = Full Bar
  • Kale100 grams (x1)1% DV
  • Dandelion Greens100 grams (x1)1% DV
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt100 grams (x1)1% DV

Carbohydrate Comparison


300g = Full Bar
  • Kale100 grams (x1)3% DV
  • Dandelion Greens100 grams (x1)3% DV
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt100 grams (x1)2% DV

Protein Comparison


50g = Full Bar
  • Kale100 grams (x1)9% DV
  • Dandelion Greens100 grams (x1)5% DV
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt100 grams (x1)6% DV

Cholesterol Comparison


300mg = Full Bar
  • Kale100 grams (x1)0% DV
  • Dandelion Greens100 grams (x1)0% DV
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt100 grams (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Kale100 grams (x1)14% DV
  • Dandelion Greens100 grams (x1)14% DV
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt100 grams (x1)11% DV

Sugar Comparison


50g = Full Bar
  • Kale100 grams (x1)5% DV
  • Dandelion Greens100 grams (x1)1% DV
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt100 grams (x1)1% DV

Iron Comparison


18mg = Full Bar
  • Kale100 grams (x1)8% DV
  • Dandelion Greens100 grams (x1)17% DV
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt100 grams (x1)6% DV

Calcium Comparison


1300mg = Full Bar
  • Kale100 grams (x1)12% DV
  • Dandelion Greens100 grams (x1)14% DV
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt100 grams (x1)16% DV

Potassium Comparison


4700mg = Full Bar
  • Kale100 grams (x1)10% DV
  • Dandelion Greens100 grams (x1)8% DV
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt100 grams (x1)5% DV
Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
49
(2%)
45
(2%)
36
(2%)
Fat (g)
(%DV)
0.9
(1%)
0.7
(1%)
0.4
(1%)
Protein (g)
(%DV)
4.3
(9%)
2.7
(5%)
3
(6%)
Carbohydrates (g)
(%DV)
8.8
(3%)
9.2
(3%)
7.1
(2%)
Sugar (g)
(%DV)
2.3
(5%)
0.7
(1%)
0.6
(1%)
Fiber (g)
(%DV)
3.6
(14%)
3.5
(14%)
2.8
(11%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0.2
(1%)
0.1
(0%)
Net Carbs (g)5.25.74.3
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
150
(12%)
187
(14%)
210
(16%)
Iron (mg)
(%DV)
1.5
(8%)
3.1
(17%)
1.1
(6%)
Potassium (mg)
(%DV)
491
(10%)
397
(8%)
251
(5%)
Magnesium (mg)
(%DV)
47
(11%)
36
(9%)
30
(7%)
Phosphorus (mg)
(%DV)
92
(7%)
66
(5%)
27
(2%)
Sodium (mg)
(%DV)
38
(2%)
76
(3%)
50
(2%)
Zinc (mg)
(%DV)
0.6
(5%)
0.4
(4%)
0.3
(2%)
Copper (mg)
(%DV)
1.5
(167%)
0.2
(19%)
0.1
(6%)
Manganese (mg)
(%DV)
0.7
(29%)
0.3
(15%)
0.7
(29%)
Selenium (μg)
(%DV)
0.9
(2%)
0.5
(1%)
1.5
(3%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
500
(56%)
508
(56%)
575
(64%)
Vitamin C (mg)
(%DV)
120
(133%)
35
(39%)
26.4
(29%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0.2
(16%)
0
(4%)
Riboflavin (B2) (mg)
(%DV)
0.1
(10%)
0.3
(20%)
0.1
(9%)
Niacin (B3) (mg)
(%DV)
1
(6%)
0.8
(5%)
0.6
(4%)
Pantothenic acid (B5) (mg)
(%DV)
0.1
(2%)
0.1
(2%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.3
(16%)
0.3
(15%)
0.1
(7%)
Folate (B9) (μg)
(%DV)
141
(35%)
27
(7%)
76
(19%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
141
(35%)
27
(7%)
76
(19%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
141
(35%)
27
(7%)
76
(19%)
Choline (mg)
(%DV)
0.8
(0%)
35.3
(6%)
45.1
(8%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
9990
(333%)
10161
(339%)
11493
(383%)
Beta Carotene (μg)
(%DV)
5927
(55%)
5854
(54%)
6818
(63%)
Alpha Carotene (μg)
(%DV)
54
(0%)
363
(2%)
127
(1%)
Beta Cryptoxanthin (μg)
(%DV)
81
(0%)
121
(1%)
28
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)81981361010898
Vitamin E (mg)
(%DV)
1.5
(10%)
3.4
(23%)
1.3
(8%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
704.8
(587%)
778.4
(649%)
623.2
(519%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100100100
Water (g)8485.688.5
Ash (g)221
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%DV)
180
(11%)
44
(3%)
127
(8%)
Omega 6s (mg)13826160
Omega 3 to Omega 6 Ratio1.30.172.12
Omega 6 to Omega 3 Ratio0.775.930.47
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)200
13:0 (mg)~~~
14:0 (mg)390
15:0 (mg)~~~
16:0 (mg)7614548
17:0 (mg)~~~
18:0 (mg)476
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)521420
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)107
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)49148
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)000
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)338306210
18:2 undifferentiated (mg)13826160
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)18044127
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)200
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)~~0
Tryptophan (mg)
(%DV)
~
(~%)
~
(~%)
38
(14%)
Threonine (mg)
(%DV)
~
(~%)
~
(~%)
105
(10%)
Isoleucine (mg)
(%DV)
~
(~%)
~
(~%)
121
(9%)
Leucine (mg)
(%DV)
~
(~%)
~
(~%)
184
(7%)
Lysine (mg)
(%DV)
~
(~%)
~
(~%)
141
(7%)
Methionine (mg)
(%DV)
~
(~%)
~
(~%)
40
(5%)
Cystine (mg)
(%DV)
~
(~%)
~
(~%)
30
(10%)
Phenylalanine (mg)
(%DV)
~
(~%)
~
(~%)
105
(12%)
Tyrosine (mg)
(%DV)
~
(~%)
~
(~%)
80
(9%)
Valine (mg)
(%DV)
~
(~%)
~
(~%)
145
(8%)
Arginine (mg)~~152
Histidine (mg)
(%DV)
~
(~%)
~
(~%)
57
(8%)
Alanine (mg)~~127
Aspartic acid (mg)~~228
Glutamic acid (mg)~~248
Glycine (mg)~~114
Proline (mg)~~126
Serine (mg)~~95
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.