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Nutrition Facts Comparison Tool

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Broccoli
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Spinach
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Sweet Potatoes
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 2% DV 31 calories
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Sweet Potatoes 1 cup, cubes (x1) 6% DV 114 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 0% DV 0.3g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0.1g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 2% DV 6g
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Sweet Potatoes 1 cup, cubes (x1) 9% DV 26.8g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 5% DV 2.6g
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Sweet Potatoes 1 cup, cubes (x1) 4% DV 2.1g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 0% DV 0mg
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 8% DV 2.4g
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Sweet Potatoes 1 cup, cubes (x1) 14% DV 4g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 3% DV 1.5g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Sweet Potatoes 1 cup, cubes (x1) 11% DV 5.6g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 4% DV 0.7mg
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Sweet Potatoes 1 cup, cubes (x1) 5% DV 0.8mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 3% DV 42.8mg
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Sweet Potatoes 1 cup, cubes (x1) 3% DV 39.9mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Broccoli 1 cup chopped (x1) 6% DV 287.6mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Sweet Potatoes 1 cup, cubes (x1) 10% DV 448.2mg
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Table Legend

  1. Broccoli
  2. Spinach
  3. Sweet Potatoes
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 91 30 133
Calories
(%DV)
31
(2%)
7
(0%)
114
(6%)
Fat (g)
(%DV)
0.3
(0%)
0.1
(0%)
0.1
(0%)
Protein (g)
(%DV)
2.6
(5%)
0.9
(2%)
2.1
(4%)
Carbohydrate (g)
(%DV)
6
(2%)
1.1
(0%)
26.8
(9%)
Sugars (g)
(%DV)
1.5
(3%)
0.1
(0%)
5.6
(11%)
Fiber (g)
(%DV)
2.4
(8%)
0.7
(2%)
4
(14%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(1%)
0
(0%)
0
(0%)
Net-Carbs (g) 3.7
0.4
22.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 91 30 133
Calcium (mg)
(%DV)
42.8
(3%)
29.7
(2%)
39.9
(3%)
Iron, Fe (mg)
(%DV)
0.7
(4%)
0.8
(5%)
0.8
(5%)
Potassium, K (mg)
(%DV)
287.6
(6%)
167.4
(4%)
448.2
(10%)
Magnesium (mg)
(%DV)
19.1
(5%)
23.7
(6%)
33.3
(8%)
Phosphorus, P (mg)
(%DV)
60.1
(5%)
14.7
(1%)
62.5
(5%)
Sodium (mg)
(%DV)
30
(1%)
23.7
(1%)
73.2
(3%)
Zinc, Zn (mg)
(%DV)
0.4
(3%)
0.2
(1%)
0.4
(4%)
Copper, Cu (mg)
(%DV)
0
(5%)
0
(4%)
0.2
(22%)
Manganese (mg)
(%DV)
0.2
(8%)
0.3
(12%)
0.3
(15%)
Selenium, Se (μg)
(%DV)
2.3
(4%)
0.3
(1%)
0.8
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 91 30 133
Vitamin A, RAE (μg)
(%DV)
28.2
(3%)
140.7
(16%)
943
(105%)
Vitamin C (mg)
(%DV)
81.2
(90%)
8.4
(9%)
3.2
(4%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0
(2%)
0.1
(9%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.1
(4%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
0.6
(4%)
0.2
(1%)
0.7
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.5
(10%)
0
(0%)
1.1
(21%)
Vitamin B6 (mg)
(%DV)
0.2
(9%)
0.1
(3%)
0.3
(16%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
57.3
(14%)
58.2
(15%)
14.6
(4%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
57.3
(14%)
58.2
(15%)
14.6
(4%)
Folate DFE (μg)
(%)
57.3
(14%)
58.2
(15%)
14.6
(4%)
Choline (mg)
(%DV)
17
(3%)
5.8
(1%)
16.4
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
328.5
(3%)
1687.8
(16%)
11317
(105%)
Carotene, alpha (μg)
(%RDA)
22.8
(0%)
0
(0%)
9.3
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0.9
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
566.9
(19%)
2813.1
(94%)
18868.7
(629%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 1276.7
3659.4
0
Vitamin E (mg)
(%DV)
0.7
(5%)
0.6
(4%)
0.3
(2%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
92.5
(77%)
144.9
(121%)
2.4
(2%)
Vitamin K1 (μg) 0
~
0
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 91 30 133
Water (g) 81.3
27.4
102.8
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.65
-3.58
-7.51
  Carbohydrates
Food # 1 2 3
Weight (g) 91 30 133
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.1
0
3.4
Glucose (Dextrose) (g) 0.4
0
1.3
Fructose (g) 0.6
0
0.9
Lactose (g) 0.2
0
0
Maltose (g) 0.2
0
0
Galactose (g) 0
0
0
Starch (g) 0
~
16.8
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 91 30 133
Monounsaturated Fats (mg) 28
3
1
Polyunsaturated Fats (mg) 102
50
19
Omega 3s (mg)
(%AI)
57
(4%)
41
(3%)
1
(0%)
Omega 6s (mg)
(%AI)
45
(0%)
8
(0%)
17
(0%)
Omega 3 to Omega 6 Ratio 1.29
5.31
0.08
Omega 6 to Omega 3 Ratio 0.78
0.19
13
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
2.7
15.96
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 2
3
0
15:0 (mg) 0
~
0
16:0 (mg) 76
15
24
17:0 (mg) 0
~
0
18:0 (mg) 16
1
1
20:0 (mg) 5
~
0
22:0 (mg) 4
~
0
24:0 (mg) ~
~
0
14:1 (mg) 0
~
0
15:1 (mg) 0
~
0
16:1 undifferentiated (mg) 0
2
0
16:1 c (mg) ~
~
~
17:1 (mg) 2
~
0
18:1 undifferentiated (mg) 26
2
1
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 45
8
17
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 57
41
1
18:3 n-6 c,c,c (mg) 0
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) 0
~
0
20:3 undifferentiated (mg) 0
~
0
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 91 30 133
Betaine (mg) 0
31
~
Tryptophan (mg)
(%RDI)
30
(11%)
12
(4%)
41
(15%)
Threonine (mg)
(%RDI)
80
(8%)
37
(3%)
110
(11%)
Isoleucine (mg)
(%RDI)
72
(5%)
44
(3%)
73
(5%)
Leucine (mg)
(%RDI)
117
(4%)
67
(2%)
122
(4%)
Lysine (mg)
(%RDI)
123
(6%)
52
(2%)
88
(4%)
Methionine (mg)
(%RDI)
35
(5%)
16
(2%)
39
(5%)
Cystine (mg)
(%RDI)
25
(9%)
11
(4%)
29
(10%)
Phenylalanine (mg)
(%RDI)
106
(12%)
39
(4%)
118
(14%)
Tyrosine (mg)
(%RDI)
46
(5%)
32
(4%)
45
(5%)
Valine (mg)
(%RDI)
114
(6%)
48
(3%)
114
(6%)
Arginine (mg) 174
49
73
Histidine (mg)
(%RDI)
54
(8%)
19
(3%)
41
(6%)
Alanine (mg) 95
43
102
Aspartic acid (mg) 296
72
508
Glutamic acid (mg) 493
103
206
Glycine (mg) 81
40
84
Proline (mg) 100
34
69
Serine (mg) 110
31
117
Hydroxyproline (mg) ~
~
~
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