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 - Cooked Kale (Kale cooked boiled drained without salt)
100 grams (100g)

Food #3 -
(0g)

Calorie Comparison

2000 calories = full bar
  • Food #149 calories
  • Food #228 calories
  • Food #3 calories

Fat Comparison

65g = 100% DV
  • Food #11% DV
  • Food #21% DV
  • Food #30% DV

Carb Comparison

300g = 100% DV
  • Food #13% DV
  • Food #22% DV
  • Food #30% DV

Protein Comparison

50g = 100% DV
  • Food #19% DV
  • Food #24% DV
  • Food #30% DV

Sugar Comparison

25g = full bar
  • Food #12.3g
  • Food #21.3g
  • Food #3g

Fiber Comparison

25g = 100% DV
  • Food #114% DV
  • Food #28% DV
  • Food #30% DV
Food Number#1#2#3
Serving Size (Grams)100g100g100g
Macronutrients
Calories4928
Fat (%DV)0.93g
(1%)
0.4g
(1%)
g
(0%)
Saturated Fat (%DV)0.091g
(0%)
0.052g
(0%)
g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(0%)
Carbs (%DV)8.8g
(3%)
5.6g
(2%)
g
(0%)
Fiber (%DV)3.6g
(14%)
2g
(8%)
g
(0%)
Net-Carbs5.2g3.6gg
Sugar2.3g1.3gg
Protein4.3g
(9%)
1.9g
(4%)
g
(0%)
Vitamins
Vitamin A (%DV)9990IU
(200%)
13621IU
(272%)
IU
(0%)
Retinol Equiv.500μg681μgμg
Retinol0μg0μgμg
Alpha-Carotene54μg0μgμg
Beta-Carotene5927μg8173μgμg
Beta-cryptoxanthin81μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.11mg
(7%)
0.053mg
(4%)
mg
(0%)
Vitamin B2 (%DV)
Riboflavin
0.13mg
(8%)
0.07mg
(4%)
mg
(0%)
Vitamin B3 (%DV)
Niacin
1mg
(5%)
0.5mg
(3%)
mg
(0%)
Vitamin B5 (%DV)
Pantothenic Acid
0.091mg
(1%)
0.049mg
(0%)
mg
(0%)
Vitamin B6 (%DV)0.271mg
(14%)
0.138mg
(7%)
mg
(0%)
Vitamin B9 (%DV)
Folate
141μg
(35%)
13μg
(3%)
μg
(0%)
Folic Acidμgμgμg
Food Folate141μg13μgμg
Dietary Folate Equivalents141μg13μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(0%)
Vitamin C (%DV)120mg
(200%)
41mg
(68%)
mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(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%)
0.85mg
(4%)
mg
(0%)
Vitamin K (%DV)704.8μg
(881%)
817μg
(1021%)
μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
0.8mg
(0%)
0.4mg
(0%)
mg
(0%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin8198μg18246μgμg
Minerals
Calcium (%DV)150mg
(15%)
72mg
(7%)
mg
(0%)
Copper (%DV)1.499mg
(75%)
0.156mg
(8%)
mg
(0%)
Iron (%DV)1.47mg
(8%)
0.9mg
(5%)
mg
(0%)
Potassium (%DV)491mg
(14%)
228mg
(7%)
mg
(0%)
Phosphorus (%DV)92mg
(9%)
28mg
(3%)
mg
(0%)
Magnesium (%DV)47mg
(12%)
18mg
(5%)
mg
(0%)
Manganese (%DV)0.659mg
(33%)
0.416mg
(21%)
mg
(0%)
Sodium (%DV)38mg
(2%)
23mg
(1%)
mg
(0%)
Selenium (%DV)0.9μg
(1%)
0.9μg
(1%)
μg
(0%)
Zinc (%DV)0.56mg
(4%)
0.24mg
(2%)
mg
(0%)
Carbs and Sugars
Starch~g~gg
Sucrose~g~gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio1.31.3
Omega 6 to Omega 3 Ratio0.770.77
Total Omega 3s180mg103mgmg
18D3 Linolenic180mg103mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s138mg79mgmg
18D2138mg79mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
~mg
(0%)
40mg
(6%)
mg
(0%)
Isoleucine
(%RDI)
~mg
(0%)
114mg
(8%)
mg
(0%)
Leucine
(%RDI)
~mg
(0%)
133mg
(5%)
mg
(0%)
Lysine
(%RDI)
~mg
(0%)
114mg
(5%)
mg
(0%)
Methionine
(%RDI)
~mg
(0%)
18mg
(2%)
mg
(0%)
Phenylalanine
(%RDI)
~mg
(0%)
97mg
(11%)
mg
(0%)
Threonine
(%RDI)
~mg
(0%)
85mg
(8%)
mg
(0%)
Tryptophan
(%RDI)
~mg
(0%)
23mg
(8%)
mg
(0%)
Valine
(%RDI)
~mg
(0%)
104mg
(6%)
mg
(0%)
More Amino Acids
Arginine~mg106mgmg
Alanine~mg96mgmg
Aspartic Acidmgmgmg
Cystine
(%RDI)
~mg
(0%)
25mg
(9%)
mg
(0%)
Glutamic Acidmgmgmg
Glycine~mg92mgmg
Proline~mg113mgmg
Serinemg80mgmg
Tyrosine
(%RDI)
~mg
(0%)
67mg
(8%)
mg
(0%)
Hydroxy-proline~mg~mgmg
Other
Ash2.01g0.87gg
Water84.04g91.2gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
2.45%1.4%%
Percent Water84%91.2%%
Protein to Carb Ratio (g/g)0.490.34Zero
Carbs

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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