Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Cooked Mustard Greens (Mustard greens cooked boiled drained without salt)
100 grams (100g)

Food #2 - Cooked Mustard Greens (Mustard greens cooked boiled drained without salt)
1 cup, chopped (140g)

Food #3 - Mustard Greens (Mustard greens raw)
1 cup, chopped (56g)

Calorie Comparison

2000 calories = full bar
  • Food #126 calories
  • Food #236 calories
  • Food #315 calories

Fat Comparison

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

Carb Comparison

300g = 100% DV
  • Food #12% DV
  • Food #22% DV
  • Food #31% DV

Protein Comparison

50g = 100% DV
  • Food #15% DV
  • Food #27% DV
  • Food #33% DV

Sugar Comparison

25g = full bar
  • Food #11.4g
  • Food #22g
  • Food #30.7g

Fiber Comparison

25g = 100% DV
  • Food #18% DV
  • Food #211% DV
  • Food #37% DV
Food Number#1#2#3
Serving Size (Grams)100g140g56g
Macronutrients
Calories263615
Fat (%DV)0.47g
(1%)
0.66g
(1%)
0.24g
(0%)
Saturated Fat (%DV)0.012g
(0%)
0.017g
(0%)
0.006g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)4.5g
(2%)
6.3g
(2%)
2.6g
(1%)
Fiber (%DV)2g
(8%)
2.8g
(11%)
1.8g
(7%)
Net-Carbs2.5g3.5g0.8g
Sugar1.4g2g0.7g
Protein2.6g
(5%)
3.6g
(7%)
1.6g
(3%)
Vitamins
Vitamin A (%DV)12370IU
(247%)
17318IU
(346%)
1693.44IU
(34%)
Retinol Equiv.618μg865.2μg84.56μg
Retinol0μg0μg0μg
Alpha-Carotene9μg12.6μg5.6μg
Beta-Carotene7400μg10360μg1002.4μg
Beta-cryptoxanthin35μg49μg22.4μg
Vitamin B1 (%DV)
Thiamin
0.041mg
(3%)
0.057mg
(4%)
0.045mg
(3%)
Vitamin B2 (%DV)
Riboflavin
0.063mg
(4%)
0.088mg
(5%)
0.062mg
(4%)
Vitamin B3 (%DV)
Niacin
0.433mg
(2%)
0.606mg
(3%)
0.448mg
(2%)
Vitamin B5 (%DV)
Pantothenic Acid
0.12mg
(1%)
0.168mg
(2%)
0.118mg
(1%)
Vitamin B6 (%DV)0.098mg
(5%)
0.137mg
(7%)
0.101mg
(5%)
Vitamin B9 (%DV)
Folate
9μg
(2%)
12.6μg
(3%)
6.72μg
(2%)
Folic Acidμgμgμg
Food Folate9μg12.6μg6.72μg
Dietary Folate Equivalents9μg12.6μg6.72μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)25.3mg
(42%)
35.42mg
(59%)
39.2mg
(65%)
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)1.78mg
(9%)
2.49mg
(12%)
1.13mg
(6%)
Vitamin K (%DV)592.7μg
(741%)
829.78μg
(1037%)
144.2μg
(180%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
0.4mg
(0%)
0.56mg
(0%)
0.28mg
(0%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin10400μg14560μg2088.8μg
Minerals
Calcium (%DV)118mg
(12%)
165.2mg
(17%)
64.4mg
(6%)
Copper (%DV)0.146mg
(7%)
0.204mg
(10%)
0.092mg
(5%)
Iron (%DV)0.87mg
(5%)
1.22mg
(7%)
0.92mg
(5%)
Potassium (%DV)162mg
(5%)
226.8mg
(6%)
215.04mg
(6%)
Phosphorus (%DV)42mg
(4%)
58.8mg
(6%)
32.48mg
(3%)
Magnesium (%DV)13mg
(3%)
18.2mg
(5%)
17.92mg
(4%)
Manganese (%DV)~mg
(0%)
~mg
(0%)
~mg
(0%)
Sodium (%DV)9mg
(0%)
13mg
(1%)
11mg
(0%)
Selenium (%DV)0.6μg
(1%)
0.84μg
(1%)
0.5μg
(1%)
Zinc (%DV)0.22mg
(1%)
0.31mg
(2%)
0.14mg
(1%)
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 Ratio0.920.920.9
Omega 6 to Omega 3 Ratio1.091.091.11
Total Omega 3s22mg31mg10mg
18D3 Linolenic22mg31mg10mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s24mg34mg11mg
18D224mg34mg11mg
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%)
~mg
(0%)
Isoleucine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Leucine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lysine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Methionine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Phenylalanine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Threonine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Tryptophan
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Valine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
More Amino Acids
Arginine~mg~mg~mg
Alanine~mg~mg~mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Glutamic Acidmgmgmg
Glycine~mg~mg~mg
Proline~mg~mg~mg
Serinemgmgmg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.69g0.97g0.76g
Water91.78g128.49g50.79g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
1.3%1.8%0.75%
Percent Water91.8%128.5%50.8%
Protein to Carb Ratio (g/g)0.580.570.62

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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