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#1: Swiss Chard
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#2: Oranges
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#3: Sweet Red Bell Peppers
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#4: Tomatoes
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#5: Kale
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Nutrition Comparison of Swiss Chard, Oranges, Sweet Red Bell Peppers, Tomatoes, and Kale

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Calorie Comparison


2000 calories = Full Bar
  • Swiss Chard1 cup (x1)0% DV
  • Oranges1 small (2-3/8 Inch dia) (x1)2% DV
  • Sweet Red Bell Peppers1 cup, sliced (x1)1% DV
  • Tomatoes1 cup cherry tomatoes (x1)1% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV

Fat Comparison


65g = Full Bar
  • Swiss Chard1 cup (x1)0% DV
  • Oranges1 small (2-3/8 Inch dia) (x1)0% DV
  • Sweet Red Bell Peppers1 cup, sliced (x1)0% DV
  • Tomatoes1 cup cherry tomatoes (x1)0% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV

Carbohydrate Comparison


300g = Full Bar
  • Swiss Chard1 cup (x1)0% DV
  • Oranges1 small (2-3/8 Inch dia) (x1)4% DV
  • Sweet Red Bell Peppers1 cup, sliced (x1)2% DV
  • Tomatoes1 cup cherry tomatoes (x1)2% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV

Protein Comparison


50g = Full Bar
  • Swiss Chard1 cup (x1)1% DV
  • Oranges1 small (2-3/8 Inch dia) (x1)2% DV
  • Sweet Red Bell Peppers1 cup, sliced (x1)2% DV
  • Tomatoes1 cup cherry tomatoes (x1)3% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)1% DV

Cholesterol Comparison


300mg = Full Bar
  • Swiss Chard1 cup (x1)0% DV
  • Oranges1 small (2-3/8 Inch dia) (x1)0% DV
  • Sweet Red Bell Peppers1 cup, sliced (x1)0% DV
  • Tomatoes1 cup cherry tomatoes (x1)0% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Swiss Chard1 cup (x1)2% DV
  • Oranges1 small (2-3/8 Inch dia) (x1)9% DV
  • Sweet Red Bell Peppers1 cup, sliced (x1)8% DV
  • Tomatoes1 cup cherry tomatoes (x1)7% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)2% DV

Sugar Comparison


50g = Full Bar
  • Swiss Chard1 cup (x1)1% DV
  • Oranges1 small (2-3/8 Inch dia) (x1)18% DV
  • Sweet Red Bell Peppers1 cup, sliced (x1)8% DV
  • Tomatoes1 cup cherry tomatoes (x1)8% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)1% DV

Iron Comparison


18mg = Full Bar
  • Swiss Chard1 cup (x1)4% DV
  • Oranges1 small (2-3/8 Inch dia) (x1)1% DV
  • Sweet Red Bell Peppers1 cup, sliced (x1)2% DV
  • Tomatoes1 cup cherry tomatoes (x1)2% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)1% DV

Calcium Comparison


1300mg = Full Bar
  • Swiss Chard1 cup (x1)1% DV
  • Oranges1 small (2-3/8 Inch dia) (x1)3% DV
  • Sweet Red Bell Peppers1 cup, sliced (x1)0% DV
  • Tomatoes1 cup cherry tomatoes (x1)1% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)2% DV

Potassium Comparison


4700mg = Full Bar
  • Swiss Chard1 cup (x1)3% DV
  • Oranges1 small (2-3/8 Inch dia) (x1)4% DV
  • Sweet Red Bell Peppers1 cup, sliced (x1)4% DV
  • Tomatoes1 cup cherry tomatoes (x1)8% DV
  • Kale1 cup 1 Inch pieces, loosely packed (x1)2% DV
 Macronutrients
Food ##1#2#3#4#5
Weight (g)36969214916
Calories
(%DV)
7
(0%)
45
(2%)
29
(1%)
27
(1%)
8
(0%)
Fat (g)
(%DV)
0.1
(0%)
0.1
(0%)
0.3
(0%)
0.3
(0%)
0.1
(0%)
Protein (g)
(%DV)
0.6
(1%)
0.9
(2%)
0.9
(2%)
1.3
(3%)
0.7
(1%)
Carbohydrates (g)
(%DV)
1.3
(0%)
11.3
(4%)
5.5
(2%)
5.8
(2%)
1.4
(0%)
Sugar (g)
(%DV)
0.4
(1%)
9
(18%)
3.9
(8%)
3.9
(8%)
0.4
(1%)
Fiber (g)
(%DV)
0.6
(2%)
2.3
(9%)
1.9
(8%)
1.8
(7%)
0.6
(2%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Net Carbs (g)0.893.640.8
Trans Fats (g)00000
 Minerals
Food ##1#2#3#4#5
Weight (g)36969214916
Calcium (mg)
(%DV)
18.4
(1%)
38.4
(3%)
6.4
(0%)
14.9
(1%)
24
(2%)
Iron (mg)
(%DV)
0.6
(4%)
0.1
(1%)
0.4
(2%)
0.4
(2%)
0.2
(1%)
Potassium (mg)
(%DV)
136.4
(3%)
173.8
(4%)
194.1
(4%)
353.1
(8%)
78.6
(2%)
Magnesium (mg)
(%DV)
29.2
(7%)
9.6
(2%)
11
(3%)
16.4
(4%)
7.5
(2%)
Phosphorus (mg)
(%DV)
16.6
(1%)
13.4
(1%)
23.9
(2%)
35.8
(3%)
14.7
(1%)
Sodium (mg)
(%DV)
76.7
(3%)
0
(0%)
3.7
(0%)
7.5
(0%)
6.1
(0%)
Zinc (mg)
(%DV)
0.1
(1%)
0.1
(1%)
0.2
(2%)
0.3
(2%)
0.1
(1%)
Copper (mg)
(%DV)
0.1
(7%)
0
(5%)
0
(2%)
0.1
(10%)
0.2
(27%)
Manganese (mg)
(%DV)
0.1
(6%)
0
(1%)
0.1
(4%)
0.2
(7%)
0.1
(5%)
Selenium (μg)
(%DV)
0.3
(1%)
0.5
(1%)
0.1
(0%)
0
(0%)
0.1
(0%)
Fluoride (μg)~~~3.4~
 Vitamins
Food ##1#2#3#4#5
Weight (g)36969214916
Vitamin A, RAE (μg)
(%DV)
110.2
(12%)
10.6
(1%)
144.4
(16%)
62.6
(7%)
80
(9%)
Vitamin C (mg)
(%DV)
10.8
(12%)
51.1
(57%)
117.5
(131%)
20.4
(23%)
19.2
(21%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(1%)
0.1
(7%)
0
(4%)
0.1
(5%)
0
(1%)
Riboflavin (B2) (mg)
(%DV)
0
(2%)
0
(3%)
0.1
(6%)
0
(2%)
0
(2%)
Niacin (B3) (mg)
(%DV)
0.1
(1%)
0.3
(2%)
0.9
(6%)
0.9
(6%)
0.2
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0.2
(5%)
0.3
(6%)
0.1
(3%)
0
(0%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0.1
(3%)
0.3
(16%)
0.1
(7%)
0
(3%)
Folate (B9) (μg)
(%DV)
5
(1%)
28.8
(7%)
42.3
(11%)
22.4
(6%)
22.6
(6%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
5
(1%)
28.8
(7%)
42.3
(11%)
22.4
(6%)
22.6
(6%)
Folate (DFE) (μg)
(%DV)
5
(1%)
28.8
(7%)
42.3
(11%)
22.4
(6%)
22.6
(6%)
Choline (mg)
(%DV)
6.5
(1%)
8.1
(1%)
5.2
(1%)
10
(2%)
0.1
(0%)
Retinol (μg)00000
Vitamin A (IU)
(%DV)
2201.8
(73%)
216
(7%)
2880.5
(96%)
1241.2
(41%)
1598.4
(53%)
Beta Carotene (μg)
(%RDA)
1312.9
(12%)
68.2
(1%)
1494.1
(14%)
669
(6%)
948.3
(9%)
Alpha Carotene (μg)
(%RDA)
16.2
(0%)
10.6
(0%)
18.4
(0%)
150.5
(1%)
8.6
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
111.4
(1%)
450.8
(2%)
0
(0%)
13
(0%)
Lycopene (μg)0003833.80
Lut + Zeaxan (μg)3960123.846.9183.31311.7
Vitamin E (mg)
(%DV)
0.7
(5%)
0.2
(1%)
1.5
(10%)
0.8
(5%)
0.2
(2%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
298.8
(249%)
0
(0%)
4.5
(4%)
11.8
(10%)
112.8
(94%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~00~
Menaquinone-4 (μg)~~~~~
 Other
Food ##1#2#3#4#5
Weight (g)36969214916
Water (g)33.483.384.8140.813.4
Ash (g)10010
Alcohol (g)00000
Caffeine (mg)00000
Theobromine (mg)00000
 Carbohydrates
Food ##1#2#3#4#5
Weight (g)36969214916
Sucrose (g)~~00~
Glucose (g)~~1.81.9~
Fructose (g)~~2.12~
Lactose (g)~~00~
Maltose (g)~~00~
Galactose (g)~~00~
Starch (g)~~00~
 Fats
Food ##1#2#3#4#5
Weight (g)36969214916
Omega 3s (mg)
(%AI)
3
(0%)
7
(0%)
23
(1%)
4
(0%)
29
(2%)
Omega 6s (mg)
(%AI)
23
(0%)
17
(0%)
41
(0%)
119
(1%)
22
(0%)
Omega 3 to Omega 6 Ratio0.11
 
0.39
 
0.56
 
0.04
 
1.3
 
Omega 6 to Omega 3 Ratio9
 
2.57
 
1.8
 
26.67
 
0.77
 
4:0 (mg)00000
6:0 (mg)00000
8:0 (mg)00000
10:0 (mg)00000
12:0 (mg)00000
13:0 (mg)~~~~~
14:0 (mg)00000
15:0 (mg)~~0~~
16:0 (mg)1112233012
17:0 (mg)~~0~~
18:0 (mg)002121
20:0 (mg)~~0~~
22:0 (mg)~~0~~
24:0 (mg)~~0~~
Monosaturated Fats (mg)14
 
22
 
3
 
46
 
8
 
14:1 (mg)~~0~~
15:1 (mg)~~0~~
16:1 undifferentiated (mg)03210
16:1 c (mg)~~~~~
16:1 t (mg)~~~~~
17:1 (mg)~~0~~
18:1 undifferentiated (mg)14192458
18:1 c (mg)~~~~~
18:1 t (mg)~~~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
~
 
~
 
20:1 (mg)00000
22:1 undifferentiated (mg)0
 
0
 
0
 
0
 
0
 
22:1 c (mg)~~~~~
22:1 t (mg)~~~~~
24:1 c (mg)~~~~~
Polyunsaturated Fats (mg)25
 
24
 
64
 
124
 
54
 
18:2 undifferentiated (mg)23174111922
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)3723429
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~~~
18:3i (mg)~~~~~
18:4 (mg)00000
20:2 n-6 c,c (mg)~~0~~
20:3 undifferentiated (mg)~~0~~
20:3 n-3 (mg)~~~~~
20:3 n-6 (mg)~~~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
0
 
0
 
20:4 n-6 (mg)~~~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
0
 
0
 
21:5 (mg)~~~~~
22:4 (mg)~~~~~
Docosapentaenoic Acid (DPA) (mg)00000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
~
 
~
 
Phytosterols (mg)~~~10.43~
Stigmasterol (mg)~~~~~
Campesterol (mg)~~~~~
Beta-sitosterol (mg)~~~~~
 Amino Acids
Food ##1#2#3#4#5
Weight (g)36969214916
Betaine (mg)0~00~
Tryptophan (mg)
(%RDI)
6
(2%)
9
(3%)
11
(4%)
9
(3%)
~
(~%)
Threonine (mg)
(%RDI)
30
(3%)
14
(1%)
37
(4%)
40
(4%)
~
(~%)
Isoleucine (mg)
(%RDI)
53
(4%)
24
(2%)
19
(1%)
27
(2%)
~
(~%)
Leucine (mg)
(%RDI)
47
(2%)
22
(1%)
33
(1%)
37
(1%)
~
(~%)
Lysine (mg)
(%RDI)
36
(2%)
45
(2%)
33
(2%)
40
(2%)
~
(~%)
Methionine (mg)
(%RDI)
7
(1%)
19
(3%)
6
(1%)
9
(1%)
~
(~%)
Cystine (mg)
(%RDI)
~
(~%)
10
(3%)
17
(6%)
13
(5%)
~
(~%)
Phenylalanine (mg)
(%RDI)
40
(5%)
30
(3%)
46
(5%)
40
(5%)
~
(~%)
Tyrosine (mg)
(%RDI)
~
(~%)
15
(2%)
8
(1%)
21
(2%)
~
(~%)
Valine (mg)
(%RDI)
40
(2%)
38
(2%)
29
(2%)
27
(1%)
~
(~%)
Arginine (mg)42623331~
Histidine (mg)
(%RDI)
13
(2%)
17
(2%)
16
(2%)
21
(3%)
~
(~%)
Alanine (mg)~482440~
Aspartic acid (mg)~109261201~
Glutamic acid (mg)~90194642~
Glycine (mg)~902628~
Proline (mg)~442222~
Serine (mg)~314639~
Hydroxyproline (mg)~~~~~

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