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#1: Kale
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#2: Turnip Greens
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#3: Mustard Greens
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Nutrition Comparison of Kale, Turnip Greens, and Mustard Greens

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Calorie Comparison


2000 calories = Full Bar
  • Kale100 grams (x1)2% DV
  • Turnip Greens100 grams (x1)2% DV
  • Mustard Greens100 grams (x1)1% DV

Fat Comparison


65g = Full Bar
  • Kale100 grams (x1)1% DV
  • Turnip Greens100 grams (x1)0% DV
  • Mustard Greens100 grams (x1)1% DV

Carbohydrate Comparison


300g = Full Bar
  • Kale100 grams (x1)3% DV
  • Turnip Greens100 grams (x1)2% DV
  • Mustard Greens100 grams (x1)2% DV

Protein Comparison


50g = Full Bar
  • Kale100 grams (x1)9% DV
  • Turnip Greens100 grams (x1)3% DV
  • Mustard Greens100 grams (x1)6% DV

Cholesterol Comparison


300mg = Full Bar
  • Kale100 grams (x1)0% DV
  • Turnip Greens100 grams (x1)0% DV
  • Mustard Greens100 grams (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Kale100 grams (x1)14% DV
  • Turnip Greens100 grams (x1)13% DV
  • Mustard Greens100 grams (x1)13% DV

Sugar Comparison


50g = Full Bar
  • Kale100 grams (x1)5% DV
  • Turnip Greens100 grams (x1)2% DV
  • Mustard Greens100 grams (x1)3% DV

Iron Comparison


18mg = Full Bar
  • Kale100 grams (x1)8% DV
  • Turnip Greens100 grams (x1)6% DV
  • Mustard Greens100 grams (x1)9% DV

Calcium Comparison


1300mg = Full Bar
  • Kale100 grams (x1)12% DV
  • Turnip Greens100 grams (x1)15% DV
  • Mustard Greens100 grams (x1)9% DV

Potassium Comparison


4700mg = Full Bar
  • Kale100 grams (x1)10% DV
  • Turnip Greens100 grams (x1)6% DV
  • Mustard Greens100 grams (x1)8% DV
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
49
(2%)
32
(2%)
27
(1%)
Fat (g)
(%DV)
0.9
(1%)
0.3
(0%)
0.4
(1%)
Protein (g)
(%DV)
4.3
(9%)
1.5
(3%)
2.9
(6%)
Carbohydrates (g)
(%DV)
8.8
(3%)
7.1
(2%)
4.7
(2%)
Sugar (g)
(%DV)
2.3
(5%)
0.8
(2%)
1.3
(3%)
Fiber (g)
(%DV)
3.6
(14%)
3.2
(13%)
3.2
(13%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0.1
(0%)
0
(0%)
Net Carbs (g)5.23.91.5
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
150
(12%)
190
(15%)
115
(9%)
Iron (mg)
(%DV)
1.5
(8%)
1.1
(6%)
1.6
(9%)
Potassium (mg)
(%DV)
491
(10%)
296
(6%)
384
(8%)
Magnesium (mg)
(%DV)
47
(11%)
31
(7%)
32
(8%)
Phosphorus (mg)
(%DV)
92
(7%)
42
(3%)
58
(5%)
Sodium (mg)
(%DV)
38
(2%)
40
(2%)
20
(1%)
Zinc (mg)
(%DV)
0.6
(5%)
0.2
(2%)
0.3
(2%)
Copper (mg)
(%DV)
1.5
(167%)
0.4
(39%)
0.2
(18%)
Manganese (mg)
(%DV)
0.7
(29%)
0.5
(20%)
~
(~%)
Selenium (μg)
(%DV)
0.9
(2%)
1.2
(2%)
0.9
(2%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
500
(56%)
579
(64%)
151
(17%)
Vitamin C (mg)
(%DV)
120
(133%)
60
(67%)
70
(78%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0.1
(6%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0.1
(10%)
0.1
(8%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
1
(6%)
0.6
(4%)
0.8
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
0.4
(8%)
0.2
(4%)
Vitamin B6 (mg)
(%DV)
0.3
(16%)
0.3
(15%)
0.2
(11%)
Folate (B9) (μg)
(%DV)
141
(35%)
194
(49%)
12
(3%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
141
(35%)
194
(49%)
12
(3%)
Folate (DFE) (μg)
(%DV)
141
(35%)
194
(49%)
12
(3%)
Choline (mg)
(%DV)
0.8
(0%)
~
(~%)
0.5
(0%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
9990
(333%)
11587
(386%)
3024
(101%)
Beta Carotene (μg)
(%RDA)
5927
(55%)
6952
(64%)
1790
(17%)
Alpha Carotene (μg)
(%RDA)
54
(0%)
0
(0%)
10
(0%)
Beta Crypt (μg)
(%RDA)
81
(0%)
0
(0%)
40
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)8198128253730
Vitamin E (mg)
(%DV)
1.5
(10%)
2.9
(19%)
2
(13%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
704.8
(587%)
251
(209%)
257.5
(215%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)8489.790.7
Ash (g)211
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)~~~
Glucose (g)~0.5~
Fructose (g)~0.3~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
180
(11%)
84
(5%)
18
(1%)
Omega 6s (mg)
(%AI)
138
(1%)
36
(0%)
20
(0%)
Omega 3 to Omega 6 Ratio1.3
 
2.33
 
0.9
 
Omega 6 to Omega 3 Ratio0.77
 
0.43
 
1.11
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)010
10:0 (mg)020
12:0 (mg)220
13:0 (mg)~~~
14:0 (mg)330
15:0 (mg)~~~
16:0 (mg)76545
17:0 (mg)~~~
18:0 (mg)4102
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)52
 
20
 
92
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)1140
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)49515
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)0019
22:1 undifferentiated (mg)0
 
0
 
58
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)338
 
120
 
38
 
18:2 undifferentiated (mg)1383620
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)1808418
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)2
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~12~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
~
(~%)
26
(9%)
~
(~%)
Threonine (mg)
(%RDI)
~
(~%)
82
(8%)
~
(~%)
Isoleucine (mg)
(%RDI)
~
(~%)
78
(6%)
~
(~%)
Leucine (mg)
(%RDI)
~
(~%)
137
(5%)
~
(~%)
Lysine (mg)
(%RDI)
~
(~%)
98
(5%)
~
(~%)
Methionine (mg)
(%RDI)
~
(~%)
34
(5%)
~
(~%)
Cystine (mg)
(%RDI)
~
(~%)
17
(6%)
~
(~%)
Phenylalanine (mg)
(%RDI)
~
(~%)
92
(11%)
~
(~%)
Tyrosine (mg)
(%RDI)
~
(~%)
58
(7%)
~
(~%)
Valine (mg)
(%RDI)
~
(~%)
102
(6%)
~
(~%)
Arginine (mg)~94~
Histidine (mg)
(%RDI)
~
(~%)
36
(5%)
~
(~%)
Alanine (mg)~103~
Aspartic acid (mg)~158~
Glutamic acid (mg)~204~
Glycine (mg)~90~
Proline (mg)~71~
Serine (mg)~61~
Hydroxyproline (mg)~~~

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