Nutrition Facts Comparison Tool

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#1: Kale frozen cooked boiled drained without salt
#2: Kale frozen cooked boiled drained without salt
#3: Kale frozen cooked boiled drained without salt

Calorie Comparison


2000 calories = Full Bar
  • Kale frozen cooked boiled drained without salt100 grams 2% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 2% DV
  • Kale frozen cooked boiled drained without salt1/2 cup, chopped or diced 1% DV

Fat Comparison


65g = Full Bar
  • Kale frozen cooked boiled drained without salt100 grams 1% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 1% DV
  • Kale frozen cooked boiled drained without salt1/2 cup, chopped or diced 0% DV

Carbohydrate Comparison


300g = Full Bar
  • Kale frozen cooked boiled drained without salt100 grams 2% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 2% DV
  • Kale frozen cooked boiled drained without salt1/2 cup, chopped or diced 1% DV

Protein Comparison


50g = Full Bar
  • Kale frozen cooked boiled drained without salt100 grams 6% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 7% DV
  • Kale frozen cooked boiled drained without salt1/2 cup, chopped or diced 4% DV

Cholesterol Comparison


300mg = Full Bar
  • Kale frozen cooked boiled drained without salt100 grams 0% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 0% DV
  • Kale frozen cooked boiled drained without salt1/2 cup, chopped or diced 0% DV

Fiber Comparison


25g = Full Bar
  • Kale frozen cooked boiled drained without salt100 grams 8% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 10% DV
  • Kale frozen cooked boiled drained without salt1/2 cup, chopped or diced 5% DV

Sugar Comparison


25g = Full Bar
  • Kale frozen cooked boiled drained without salt100 grams 1.3g
  • Kale frozen cooked boiled drained without salt1 cup, chopped 1.7g
  • Kale frozen cooked boiled drained without salt1/2 cup, chopped or diced 0.9g

Iron Comparison


18mg = Full Bar
  • Kale frozen cooked boiled drained without salt100 grams 5% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 7% DV
  • Kale frozen cooked boiled drained without salt1/2 cup, chopped or diced 3% DV

Calcium Comparison


1000mg = Full Bar
  • Kale frozen cooked boiled drained without salt100 grams 11% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 14% DV
  • Kale frozen cooked boiled drained without salt1/2 cup, chopped or diced 7% DV

Potassium Comparison


3500mg = Full Bar
  • Kale frozen cooked boiled drained without salt100 grams 7% DV
  • Kale frozen cooked boiled drained without salt1 cup, chopped 9% DV
  • Kale frozen cooked boiled drained without salt1/2 cup, chopped or diced 4% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)10013065
Calories
(%DV)
30
(2%)
39
(2%)
20
(1%)
Fat (g)
(%DV)
0.5
(1%)
0.6
(1%)
0.3
(0%)
Protein (g)
(%DV)
2.8
(6%)
3.7
(7%)
1.8
(4%)
Carbohydrates (g)
(%DV)
5.2
(2%)
6.8
(2%)
3.4
(1%)
Sugar (g)
(%DV)
1.3
(3%)
1.7
(3%)
0.9
(2%)
Fiber (g)
(%DV)
2
(8%)
2.6
(10%)
1.3
(5%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(1%)
0.1
(1%)
0
(0%)
Net Carbs (g)3.24.22.1
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)10013065
Calcium (mg)
(%DV)
138
(11%)
179.4
(14%)
89.7
(7%)
Iron (mg)
(%DV)
0.9
(5%)
1.2
(7%)
0.6
(3%)
Potassium (mg)
(%DV)
321
(7%)
417.3
(9%)
208.7
(4%)
Magnesium (mg)
(%DV)
18
(4%)
23.4
(6%)
11.7
(3%)
Phosphorus (mg)
(%DV)
28
(2%)
36.4
(3%)
18.2
(1%)
Sodium (mg)
(%DV)
15
(1%)
19.5
(1%)
9.8
(0%)
Zinc (mg)
(%DV)
0.2
(2%)
0.2
(2%)
0.1
(1%)
Copper (mg)
(%DV)
0
(0%)
0.1
(11%)
0
(0%)
Manganese (mg)
(%DV)
0.5
(22%)
0.6
(26%)
0.3
(13%)
Selenium (μg)
(%DV)
0.9
(2%)
1.2
(2%)
0.6
(1%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)10013065
Vitamin A, RAE (μg)
(%RDI)
735
(82%)
955.5
(106%)
477.8
(53%)
Vitamin C (mg)
(%DV)
25.2
(28%)
32.8
(36%)
16.4
(18%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(0%)
0.1
(8%)
0
(0%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.1
(8%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
0.7
(4%)
0.9
(6%)
0.4
(3%)
Pantothenic acid (B5) (mg)
(%DV)
0.1
(2%)
0.1
(2%)
0
(0%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0.1
(6%)
0.1
(6%)
Folate (B9) (μg)
(%DV)
14
(4%)
18.2
(5%)
9.1
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
14
(4%)
18.2
(5%)
9.1
(2%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
14
(4%)
18.2
(5%)
9.1
(2%)
Choline (mg)
(%DV)
0.5
(0%)
0.7
(0%)
0.3
(0%)
Vitamin A (IU)
(%DV)
14704
(490%)
19115.2
(637%)
9557.6
(319%)
Retinol (μg)000
Beta Carotene (μg)
(%RDA)
8823
(82%)
11469.9
(106%)
5735
(53%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)1969725606.112803.1
Vitamin E (mg)
(%DV)
0.9
(6%)
1.2
(8%)
0.6
(4%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
882
(735%)
1146.6
(956%)
573.3
(478%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)10013065
Water (g)90.5117.758.8
Ash (g)111
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)10013065
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)10013065
Omega 3s (mg)
(%AI)
125
(8%)
163
(10%)
81
(5%)
Omega 6s (mg)9612562
Omega 3 to Omega 6 Ratio ()1.31.31.3
Omega 6 to Omega 3 Ratio ()0.770.770.77
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)231
13:0 (mg)~~~
14:0 (mg)231
15:0 (mg)~~~
16:0 (mg)536934
17:0 (mg)~~~
18:0 (mg)231
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)364723
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)000
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)344422
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)235306153
18:2 undifferentiated (mg)9612562
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)12516381
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)111
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)10013065
Betaine (mg)000
Tryptophan (mg)
(%RDI)
35
(13%)
46
(16%)
23
(8%)
Threonine (mg)
(%RDI)
127
(12%)
165
(16%)
83
(8%)
Isoleucine (mg)
(%RDI)
170
(12%)
221
(16%)
111
(8%)
Leucine (mg)
(%RDI)
199
(7%)
259
(9%)
129
(5%)
Lysine (mg)
(%RDI)
170
(8%)
221
(11%)
111
(5%)
Methionine (mg)
(%RDI)
27
(4%)
35
(5%)
18
(2%)
Cystine (mg)
(%RDI)
38
(13%)
49
(17%)
25
(9%)
Phenylalanine (mg)
(%RDI)
146
(17%)
190
(22%)
95
(11%)
Tyrosine (mg)
(%RDI)
101
(12%)
131
(15%)
66
(8%)
Valine (mg)
(%RDI)
156
(9%)
203
(11%)
101
(6%)
Arginine (mg)158205103
Histidine (mg)
(%RDI)
60
(9%)
78
(11%)
39
(6%)
Alanine (mg)14318693
Aspartic acid (mg)254330165
Glutamic acid (mg)323420210
Glycine (mg)13717889
Proline (mg)169220110
Serine (mg)12015678
Hydroxyproline (mg)~~~
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.