Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

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

Food #2 - Kale (Kale raw)
100 grams (100g)

Food #3 - Scotch Kale (Kale scotch raw)
1 cup, chopped (67g)

Calorie Comparison

2000 calories = full bar
  • Food #149 calories
  • Food #249 calories
  • Food #328 calories

Fat Comparison

65g = 100% DV
  • Food #11% DV
  • Food #21% DV
  • Food #31% DV

Carb Comparison

300g = 100% DV
  • Food #13% DV
  • Food #23% DV
  • Food #32% DV

Protein Comparison

50g = 100% DV
  • Food #19% DV
  • Food #29% DV
  • Food #34% DV

Sugar Comparison

25g = full bar
  • Food #12.3g
  • Food #22.3g
  • Food #3~g

Fiber Comparison

25g = 100% DV
  • Food #114% DV
  • Food #214% DV
  • Food #34% DV
Food Number#1#2#3
Serving Size (Grams)100g100g67g
Macronutrients
Calories494928
Fat (%DV)0.93g
(1%)
0.93g
(1%)
0.4g
(1%)
Saturated Fat (%DV)0.091g
(0%)
0.091g
(0%)
0.052g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)8.8g
(3%)
8.8g
(3%)
5.6g
(2%)
Fiber (%DV)3.6g
(14%)
3.6g
(14%)
1.1g
(4%)
Net-Carbs5.2g5.2g4.5g
Sugar2.3g2.3g~g
Protein4.3g
(9%)
4.3g
(9%)
1.9g
(4%)
Vitamins
Vitamin A (%DV)9990IU
(200%)
9990IU
(200%)
2077IU
(42%)
Retinol Equiv.500μg500μg103.85μg
Retinol0μg0μg0μg
Alpha-Carotene54μg54μg~μg
Beta-Carotene5927μg5927μg~μg
Beta-cryptoxanthin81μg81μg~μg
Vitamin B1 (%DV)
Thiamin
0.11mg
(7%)
0.11mg
(7%)
0.047mg
(3%)
Vitamin B2 (%DV)
Riboflavin
0.13mg
(8%)
0.13mg
(8%)
0.04mg
(2%)
Vitamin B3 (%DV)
Niacin
1mg
(5%)
1mg
(5%)
0.871mg
(4%)
Vitamin B5 (%DV)
Pantothenic Acid
0.091mg
(1%)
0.091mg
(1%)
0.051mg
(1%)
Vitamin B6 (%DV)0.271mg
(14%)
0.271mg
(14%)
0.152mg
(8%)
Vitamin B9 (%DV)
Folate
141μg
(35%)
141μg
(35%)
18.76μg
(5%)
Folic Acidμgμgμg
Food Folate141μg141μg18.76μg
Dietary Folate Equivalents141μg141μg18.76μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)120mg
(200%)
120mg
(200%)
87.1mg
(145%)
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)1.54mg
(8%)
1.54mg
(8%)
~mg
(0%)
Vitamin K (%DV)704.8μg
(881%)
704.8μg
(881%)
~μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
0.8mg
(0%)
0.8mg
(0%)
~mg
(0%)
Lycopene0μg0μg~μg
Lutein + Zeaxanthin8198μg8198μg~μg
Minerals
Calcium (%DV)150mg
(15%)
150mg
(15%)
137.35mg
(14%)
Copper (%DV)1.499mg
(75%)
1.499mg
(75%)
0.163mg
(8%)
Iron (%DV)1.47mg
(8%)
1.47mg
(8%)
2.01mg
(11%)
Potassium (%DV)491mg
(14%)
491mg
(14%)
301.5mg
(9%)
Phosphorus (%DV)92mg
(9%)
92mg
(9%)
41.54mg
(4%)
Magnesium (%DV)47mg
(12%)
47mg
(12%)
58.96mg
(15%)
Manganese (%DV)0.659mg
(33%)
0.659mg
(33%)
0.434mg
(22%)
Sodium (%DV)38mg
(2%)
38mg
(2%)
47mg
(2%)
Selenium (%DV)0.9μg
(1%)
0.9μg
(1%)
0.6μg
(1%)
Zinc (%DV)0.56mg
(4%)
0.56mg
(4%)
0.25mg
(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 Ratio1.31.31.31
Omega 6 to Omega 3 Ratio0.770.770.77
Total Omega 3s180mg180mg103mg
18D3 Linolenic180mg180mg103mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg~mg
22D5 Docosapent-aenoic (DPA)0mg0mg~mg
22D6 Docosahex-aenoic (DHA)0mg0mg~mg
Total Omega 6s138mg138mg79mg
18D2138mg138mg79mg
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)
~mg
(0%)
~mg
(0%)
40mg
(6%)
Isoleucine
(%RDI)
~mg
(0%)
~mg
(0%)
113mg
(8%)
Leucine
(%RDI)
~mg
(0%)
~mg
(0%)
131mg
(5%)
Lysine
(%RDI)
~mg
(0%)
~mg
(0%)
113mg
(5%)
Methionine
(%RDI)
~mg
(0%)
~mg
(0%)
18mg
(2%)
Phenylalanine
(%RDI)
~mg
(0%)
~mg
(0%)
96mg
(11%)
Threonine
(%RDI)
~mg
(0%)
~mg
(0%)
84mg
(8%)
Tryptophan
(%RDI)
~mg
(0%)
~mg
(0%)
23mg
(8%)
Valine
(%RDI)
~mg
(0%)
~mg
(0%)
103mg
(6%)
More Amino Acids
Arginine~mg~mg105mg
Alanine~mg~mg94mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
25mg
(9%)
Glutamic Acidmgmgmg
Glycine~mg~mg90mg
Proline~mg~mg111mg
Serinemgmg79mg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
66mg
(8%)
Hydroxy-proline~mg~mg~mg
Other
Ash2.01g2.01g0.86g
Water84.04g84.04g58.29g
Alcohol0g0g~g
Caffeine0mg0mg~mg
Theobromine0mg0mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2.45%2.45%1.4%
Percent Water84%84%58.3%
Protein to Carb Ratio (g/g)0.490.490.34

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.

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