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#1: Spinach×
×
#2: Walnuts×
×
#3: Carrots×
×
#4: Salad Dressing Home Recipe Vinegar And Oil×
×
#5: Cooked Sockeye Salmon×
×
#6: Sweet Red Bell Peppers×
×
#7: Cucumber×
×
#8: Tomatoes×
×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Spinach vs Walnuts vs Carrots vs Salad Dressing Home Recipe Vinegar And Oil vs Cooked Sockeye Salmon vs Sweet Red Bell Peppers vs Cucumber vs Tomatoe

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV7 calories
  • Walnuts1 oz (14 halves) (x1)9% DV186 calories
  • Carrots1 cup grated (x1)2% DV45 calories
  • Salad Dressing Home Recipe Vinegar And Oil1 tablespoon (x1)4% DV72 calories
  • Cooked Sockeye Salmon3 oz (x1)7% DV133 calories
  • Sweet Red Bell Peppers1 cup, chopped (x1)2% DV39 calories
  • Cucumber1/2 cup slices (x1)0% DV8 calories
  • Tomatoes1 cup cherry tomatoes (x1)1% DV27 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV0.1g
  • Walnuts1 oz (14 halves) (x1)28% DV18.5g
  • Carrots1 cup grated (x1)0% DV0.3g
  • Salad Dressing Home Recipe Vinegar And Oil1 tablespoon (x1)12% DV8g
  • Cooked Sockeye Salmon3 oz (x1)7% DV4.7g
  • Sweet Red Bell Peppers1 cup, chopped (x1)1% DV0.4g
  • Cucumber1/2 cup slices (x1)0% DV0.1g
  • Tomatoes1 cup cherry tomatoes (x1)0% DV0.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV1.1g
  • Walnuts1 oz (14 halves) (x1)1% DV3.9g
  • Carrots1 cup grated (x1)4% DV10.5g
  • Salad Dressing Home Recipe Vinegar And Oil1 tablespoon (x1)0% DV0.4g
  • Cooked Sockeye Salmon3 oz (x1)0% DV0g
  • Sweet Red Bell Peppers1 cup, chopped (x1)3% DV9g
  • Cucumber1/2 cup slices (x1)1% DV1.9g
  • Tomatoes1 cup cherry tomatoes (x1)2% DV5.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)2% DV0.9g
  • Walnuts1 oz (14 halves) (x1)9% DV4.3g
  • Carrots1 cup grated (x1)2% DV1g
  • Salad Dressing Home Recipe Vinegar And Oil1 tablespoon (x1)0% DV0g
  • Cooked Sockeye Salmon3 oz (x1)45% DV22.5g
  • Sweet Red Bell Peppers1 cup, chopped (x1)3% DV1.5g
  • Cucumber1/2 cup slices (x1)1% DV0.3g
  • Tomatoes1 cup cherry tomatoes (x1)3% DV1.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV0mg
  • Walnuts1 oz (14 halves) (x1)0% DV0mg
  • Carrots1 cup grated (x1)0% DV0mg
  • Salad Dressing Home Recipe Vinegar And Oil1 tablespoon (x1)0% DV0mg
  • Cooked Sockeye Salmon3 oz (x1)17% DV51.9mg
  • Sweet Red Bell Peppers1 cup, chopped (x1)0% DV0mg
  • Cucumber1/2 cup slices (x1)0% DV0mg
  • Tomatoes1 cup cherry tomatoes (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)3% DV0.7g
  • Walnuts1 oz (14 halves) (x1)8% DV1.9g
  • Carrots1 cup grated (x1)12% DV3.1g
  • Salad Dressing Home Recipe Vinegar And Oil1 tablespoon (x1)0% DV0g
  • Cooked Sockeye Salmon3 oz (x1)0% DV0g
  • Sweet Red Bell Peppers1 cup, chopped (x1)13% DV3.1g
  • Cucumber1/2 cup slices (x1)1% DV0.3g
  • Tomatoes1 cup cherry tomatoes (x1)7% DV1.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)0% DV0.1g
  • Walnuts1 oz (14 halves) (x1)1% DV0.7g
  • Carrots1 cup grated (x1)10% DV5.2g
  • Salad Dressing Home Recipe Vinegar And Oil1 tablespoon (x1)1% DV0.4g
  • Cooked Sockeye Salmon3 oz (x1)0% DV0g
  • Sweet Red Bell Peppers1 cup, chopped (x1)13% DV6.3g
  • Cucumber1/2 cup slices (x1)2% DV0.9g
  • Tomatoes1 cup cherry tomatoes (x1)8% DV3.9g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)5% DV0.8mg
  • Walnuts1 oz (14 halves) (x1)5% DV0.8mg
  • Carrots1 cup grated (x1)2% DV0.3mg
  • Salad Dressing Home Recipe Vinegar And Oil1 tablespoon (x1)0% DV0mg
  • Cooked Sockeye Salmon3 oz (x1)2% DV0.4mg
  • Sweet Red Bell Peppers1 cup, chopped (x1)4% DV0.6mg
  • Cucumber1/2 cup slices (x1)1% DV0.1mg
  • Tomatoes1 cup cherry tomatoes (x1)2% DV0.4mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)2% DV29.7mg
  • Walnuts1 oz (14 halves) (x1)2% DV27.8mg
  • Carrots1 cup grated (x1)3% DV36.3mg
  • Salad Dressing Home Recipe Vinegar And Oil1 tablespoon (x1)0% DV0mg
  • Cooked Sockeye Salmon3 oz (x1)1% DV9.4mg
  • Sweet Red Bell Peppers1 cup, chopped (x1)1% DV10.4mg
  • Cucumber1/2 cup slices (x1)1% DV8.3mg
  • Tomatoes1 cup cherry tomatoes (x1)1% DV14.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Spinach1 cup (x1)4% DV167.4mg
  • Walnuts1 oz (14 halves) (x1)3% DV125.2mg
  • Carrots1 cup grated (x1)7% DV352mg
  • Salad Dressing Home Recipe Vinegar And Oil1 tablespoon (x1)0% DV1.3mg
  • Cooked Sockeye Salmon3 oz (x1)8% DV370.6mg
  • Sweet Red Bell Peppers1 cup, chopped (x1)7% DV314.4mg
  • Cucumber1/2 cup slices (x1)2% DV76.4mg
  • Tomatoes1 cup cherry tomatoes (x1)8% DV353.1mg
~ = missing data
 Macronutrients
Food ##1#2#3#4#5#6#7#8
Weight (g)3028110168514952149
Calories
(%DV)
7
(0%)
186
(9%)
45
(2%)
72
(4%)
133
(7%)
39
(2%)
8
(0%)
27
(1%)
Fat (g)
(%DV)
0.1
(0%)
18.5
(28%)
0.3
(0%)
8
(12%)
4.7
(7%)
0.4
(1%)
0.1
(0%)
0.3
(0%)
Protein (g)
(%DV)
0.9
(2%)
4.3
(9%)
1
(2%)
0
(0%)
22.5
(45%)
1.5
(3%)
0.3
(1%)
1.3
(3%)
Carbohydrate (g)
(%DV)
1.1
(0%)
3.9
(1%)
10.5
(4%)
0.4
(0%)
0
(0%)
9
(3%)
1.9
(1%)
5.8
(2%)
Sugars (g)
(%DV)
0.1
(0%)
0.7
(1%)
5.2
(10%)
0.4
(1%)
0
(0%)
6.3
(13%)
0.9
(2%)
3.9
(8%)
Fiber (g)
(%DV)
0.7
(3%)
1.9
(8%)
3.1
(12%)
0
(0%)
0
(0%)
3.1
(13%)
0.3
(1%)
1.8
(7%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
51.9
(17%)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
1.7
(9%)
0
(0%)
1.5
(7%)
0.8
(4%)
0.1
(0%)
0
(0%)
0
(0%)
Net-Carbs (g)0.427.50.405.91.64
Trans Fatty Acids (g)0~0~0000
 Minerals
Food ##1#2#3#4#5#6#7#8
Weight (g)3028110168514952149
Calcium (mg)
(%DV)
29.7
(2%)
27.8
(2%)
36.3
(3%)
0
(0%)
9.4
(1%)
10.4
(1%)
8.3
(1%)
14.9
(1%)
Iron, Fe (mg)
(%DV)
0.8
(5%)
0.8
(5%)
0.3
(2%)
0
(0%)
0.4
(2%)
0.6
(4%)
0.1
(1%)
0.4
(2%)
Potassium, K (mg)
(%DV)
167.4
(4%)
125.2
(3%)
352
(7%)
1.3
(0%)
370.6
(8%)
314.4
(7%)
76.4
(2%)
353.1
(8%)
Magnesium (mg)
(%DV)
23.7
(6%)
44.9
(11%)
13.2
(3%)
0
(0%)
30.6
(7%)
17.9
(4%)
6.8
(2%)
16.4
(4%)
Phosphorus, P (mg)
(%DV)
14.7
(1%)
98.3
(8%)
38.5
(3%)
0
(0%)
259.3
(21%)
38.7
(3%)
12.5
(1%)
35.8
(3%)
Sodium (mg)
(%DV)
23.7
(1%)
0.6
(0%)
75.9
(3%)
0.2
(0%)
78.2
(3%)
6
(0%)
1
(0%)
7.5
(0%)
Zinc, Zn (mg)
(%DV)
0.2
(1%)
0.9
(8%)
0.3
(2%)
0
(0%)
0.5
(4%)
0.4
(3%)
0.1
(1%)
0.3
(2%)
Copper, Cu (mg)
(%DV)
0
(4%)
0.5
(50%)
0
(6%)
0
(0%)
0.1
(7%)
0
(3%)
0
(2%)
0.1
(10%)
Manganese (mg)
(%DV)
0.3
(12%)
1
(42%)
0.2
(7%)
~
(~%)
0
(0%)
0.2
(7%)
0
(2%)
0.2
(7%)
Selenium, Se (μg)
(%DV)
0.3
(1%)
1.4
(3%)
0.1
(0%)
0.3
(0%)
30.2
(55%)
0.1
(0%)
0.2
(0%)
0
(0%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
3.5
(0%)
~
(~%)
~
(~%)
~
(~%)
0.7
(0%)
3.4
(0%)
Molybdenum (μg)~~~~~~~~
Iodine, I (μg)~~~~~~~~
Chlorine (mg)~~~~~~~~
Chromium (μg)~~~~~~~~
 Vitamins
Food ##1#2#3#4#5#6#7#8
Weight (g)3028110168514952149
Vitamin A, RAE (μg)
(%DV)
140.7
(16%)
0.3
(0%)
918.5
(102%)
0
(0%)
49.3
(5%)
233.9
(26%)
2.6
(0%)
62.6
(7%)
Vitamin C (mg)
(%DV)
8.4
(9%)
0.4
(0%)
6.5
(7%)
0
(0%)
0
(0%)
190.3
(211%)
1.5
(2%)
20.4
(23%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0.1
(8%)
0.1
(6%)
0
(0%)
0.1
(11%)
0.1
(7%)
0
(1%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0
(3%)
0.1
(5%)
0
(0%)
0.2
(16%)
0.1
(10%)
0
(1%)
0
(2%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
0.3
(2%)
1.1
(7%)
0
(0%)
8.6
(54%)
1.5
(9%)
0.1
(0%)
0.9
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0
(0%)
0.2
(3%)
0.3
(6%)
0
(0%)
1.1
(22%)
0.5
(9%)
0.1
(3%)
0.1
(3%)
Vitamin B6 (mg)
(%DV)
0.1
(3%)
0.2
(9%)
0.2
(9%)
0
(0%)
0.7
(41%)
0.4
(26%)
0
(1%)
0.1
(7%)
Biotin (μg)~~~~~~~~
Folate (B9) (μg)
(%DV)
58.2
(15%)
27.8
(7%)
20.9
(5%)
0
(0%)
6
(1%)
68.5
(17%)
3.6
(1%)
22.4
(6%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
58.2
(15%)
27.8
(7%)
20.9
(5%)
0
(0%)
6
(1%)
68.5
(17%)
3.6
(1%)
22.4
(6%)
Folate DFE (μg)
(%DV)
58.2
(15%)
27.8
(7%)
20.9
(5%)
0
(0%)
6
(1%)
68.5
(17%)
3.6
(1%)
22.4
(6%)
Choline (mg)
(%DV)
5.8
(1%)
11.1
(2%)
9.7
(2%)
0
(0%)
95.7
(17%)
8.3
(2%)
3.1
(1%)
10
(2%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
3.8
(158%)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg)000049.3000
Carotene, beta (μg)
(%RDA)
1687.8
(16%)
3.4
(0%)
9113.5
(84%)
0
(0%)
0
(0%)
2419.8
(22%)
23.4
(0%)
669
(6%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
3824.7
(18%)
0
(0%)
0
(0%)
29.8
(0%)
5.7
(0%)
150.5
(1%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
730.1
(3%)
13.5
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
2813.1
(94%)
5.7
(0%)
18376.6
(613%)
0
(0%)
164.1
(5%)
4665.2
(156%)
54.6
(2%)
1241.2
(41%)
Lycopene (μg)001.100003833.8
Lut + Zeaxanthin (μg)3659.42.6281.6007612183.3
Vitamin E (mg)
(%DV)
0.6
(4%)
0.2
(1%)
0.7
(5%)
0.7
(5%)
0.8
(6%)
2.4
(16%)
0
(0%)
0.8
(5%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
14.2
(71%)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg)~~~~~~~~
Vitamin D3 (μg)~~~~14.2~~~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
569.5
(71%)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
144.9
(121%)
0.8
(1%)
14.5
(12%)
15.8
(13%)
0.1
(0%)
7.3
(6%)
8.5
(7%)
11.8
(10%)
Vitamin K1 (μg)~00~0000
Menaquinone-4 (μg)~~~~0.3~~~
 Other
Food ##1#2#3#4#5#6#7#8
Weight (g)3028110168514952149
Water (g)27.41.297.17.657.2137.449.5140.8
Ash (g)11101101
Alcohol (g)00000000
Caffeine (mg)00000000
Theobromine (mg)00000000
PRAL score-3.581.57-6.32-0.0311.88-5.08-1.27-6.11
 Carbohydrates
Food ##1#2#3#4#5#6#7#8
Weight (g)3028110168514952149
Soluble Fiber (g)~~~~~~~~
Insoluble Fiber (g)~~~~~~~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g)00.73.9~0000
Glucose (Dextrose) (g)000.6~02.90.41.9
Fructose (g)000.6~03.40.52
Lactose (g)000~0000
Maltose (g)000~0000
Galactose (g)0~0~0000
Starch (g)~01.6~000.40
Carbohydrate, other (g)~~~~~~~~
Total sugar alcohols (g)~~~~~~~~
 Fats
Food ##1#2#3#4#5#6#7#8
Weight (g)3028110168514952149
Omega 3s (mg)
(%AI)
41
(3%)
2579
(161%)
2
(0%)
224
(14%)
864
(54%)
83
(5%)
3
(0%)
4
(0%)
Omega 6s (mg)
(%AI)
8
(0%)
10818
(64%)
110
(1%)
3632
(21%)
180
(1%)
149
(1%)
15
(0%)
119
(1%)
Omega 3 to Omega 6 Ratio5.31
 
0.24
 
0.02
 
0.06
 
4.79
 
0.56
 
0.18
 
0.04
 
Omega 6 to Omega 3 Ratio0.19
 
4.2
 
50
 
16.21
 
0.21
 
1.79
 
5.6
 
26.67
 
18:3 n-3 c,c,c (ALA) (mg)~
 
~
 
~
 
~
 
~
 
~
 
~
 
~
 
20:5 n-3 (EPA) (mg)0000254000
22:5 n-3 (DPA) (mg)000079000
22:6 n-3 (DHA) (mg)0000476000
Trans-Polyenoic Fats (mg)~
 
~
 
~
 
~
 
~
 
~
 
~
 
~
 
Stigmasterol (mg)~0~~~~~~
Campesterol (mg)~1.42~~~~~~
Beta-sitosterol (mg)~24.7~~~~~~
Phytosterols (mg)2.7~~10.56~~7.2810.43
4:0 (mg)00000000
6:0 (mg)00000000
8:0 (mg)00000000
10:0 (mg)00001000
12:0 (mg)00003000
13:0 (mg)~0~~~~~~
14:0 (mg)30032128030
15:0 (mg)~00~1500~
16:0 (mg)151251331120555831530
17:0 (mg)~00~1100~
18:0 (mg)147123041056312
20:0 (mg)~180~500~
22:0 (mg)~00~100~
24:0 (mg)~00~000~
Fatty acids, total monounsaturated (mg)3
 
2537
 
13
 
2368
 
1584
 
10
 
3
 
46
 
14:1 (mg)~00~300~
15:1 (mg)~~0~000~
16:1 undifferentiated (mg)2
 
0
 
2
 
16
 
139
 
6
 
0
 
1
 
16:1 c (mg)~~~~~~~~
17:1 (mg)~~0~1300~
18:1 undifferentiated (mg)2
 
2499
 
12
 
2352
 
717
 
6
 
3
 
45
 
18:1 c (mg)~~~~~~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
~
 
~
 
~
 
~
 
~
 
20:1 (mg)03800380000
22:1 undifferentiated (mg)0
 
0
 
0
 
0
 
318
 
0
 
0
 
0
 
22:1 c (mg)~~~~~~~~
24:1 c (mg)~0~~14~~~
Fatty acids, total polyunsaturated (mg)50
 
13397
 
112
 
3856
 
1128
 
232
 
17
 
124
 
18:2 undiff (mg)810818110363216214915119
18:2 n-6 c,c (mg)~~~~~~~~
18:2 CLAs (mg)~~~~~~~~
18:2 i (mg)~~~~~~~~
18:3 undiff (mg)4125792224498334
18:3 n-6 c,c,c (mg)~~~~~~~~
18:3i (mg)~~~~~~~~
18:4 (mg)000054000
20:2 n-6 c,c (mg)~00~1600~
20:3 undifferentiated (mg)~
 
0
 
0
 
~
 
14
 
0
 
0
 
~
 
20:3 n-3 (mg)~~~~~~~~
20:3 n-6 (mg)~~~~~~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
0
 
17
 
0
 
0
 
0
 
20:4 n-6 (mg)~~~~~~~~
21:5 (mg)~~~~~~~~
22:4 (mg)~~~~3~~~
Trans-Monoenoic Fats (mg)~
 
~
 
~
 
~
 
~
 
~
 
~
 
~
 
16:1 t (mg)~~~~~~~~
18:1 t (mg)~~~~~~~~
22:1 t (mg)~~~~~~~~
18:2 t not further defined (mg)~
 
~
 
~
 
~
 
~
 
~
 
~
 
~
 
18:2 t,t (mg)~~~~~~~~
 Amino Acids
Food ##1#2#3#4#5#6#7#8
Weight (g)3028110168514952149
Betaine (mg)3100~~000
Tryptophan (mg)
(%RDI)
12
(4%)
48
(17%)
13
(5%)
0
(0%)
285
(102%)
18
(6%)
3
(1%)
9
(3%)
Threonine (mg)
(%RDI)
37
(3%)
169
(16%)
210
(20%)
0
(0%)
1060
(101%)
60
(6%)
10
(1%)
40
(4%)
Isoleucine (mg)
(%RDI)
44
(3%)
178
(13%)
85
(6%)
0
(0%)
1083
(77%)
31
(2%)
11
(1%)
27
(2%)
Leucine (mg)
(%RDI)
67
(2%)
332
(12%)
112
(4%)
0
(0%)
1857
(68%)
54
(2%)
15
(1%)
37
(1%)
Lysine (mg)
(%RDI)
52
(2%)
120
(6%)
111
(5%)
0
(0%)
2188
(104%)
54
(3%)
15
(1%)
40
(2%)
Methionine (mg)
(%RDI)
16
(2%)
67
(9%)
22
(3%)
0
(0%)
729
(100%)
9
(1%)
3
(0%)
9
(1%)
Cystine (mg)
(%RDI)
11
(4%)
59
(21%)
91
(32%)
0
(0%)
251
(87%)
28
(10%)
2
(1%)
13
(5%)
Phenylalanine (mg)
(%RDI)
39
(4%)
202
(23%)
67
(8%)
0
(0%)
923
(105%)
75
(9%)
10
(1%)
40
(5%)
Tyrosine (mg)
(%RDI)
32
(4%)
115
(13%)
47
(5%)
0
(0%)
1026
(117%)
13
(2%)
6
(1%)
21
(2%)
Valine (mg)
(%RDI)
48
(3%)
214
(12%)
76
(4%)
0
(0%)
1242
(68%)
46
(3%)
11
(1%)
27
(1%)
Arginine (mg)4964710001459542331
Histidine (mg)
(%RDI)
19
(3%)
111
(16%)
44
(6%)
0
(0%)
604
(86%)
25
(4%)
5
(1%)
21
(3%)
Alanine (mg)4319812401402391240
Aspartic acid (mg)725192090230242321201
Glutamic acid (mg)10380040303317314102642
Glycine (mg)402325201083421228
Proline (mg)3420159083236822
Serine (mg)31265590900751039
Hydroxyproline (mg)~~~~~~~~