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Nutrition Facts Comparison Tool

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Swiss Chard
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Kale
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Eggs (Raw)
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 0% DV 7 calories
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
  • Eggs (Raw) 1 large (x1) 4% DV 72 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 0% DV 0.1g
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.2g
  • Eggs (Raw) 1 large (x1) 6% DV 4.8g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 0% DV 1.3g
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.7g
  • Eggs (Raw) 1 large (x1) 0% DV 0.4g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 1% DV 0.6g
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.5g
  • Eggs (Raw) 1 large (x1) 13% DV 6.3g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 0% DV 0mg
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
  • Eggs (Raw) 1 large (x1) 62% DV 186mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 2% DV 0.6g
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.7g
  • Eggs (Raw) 1 large (x1) 0% DV 0g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 1% DV 0.4g
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.2g
  • Eggs (Raw) 1 large (x1) 0% DV 0.2g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 4% DV 0.6mg
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.3mg
  • Eggs (Raw) 1 large (x1) 5% DV 0.9mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 1% DV 18.4mg
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
  • Eggs (Raw) 1 large (x1) 2% DV 28mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Swiss Chard 1 cup (x1) 3% DV 136.4mg
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
  • Eggs (Raw) 1 large (x1) 1% DV 69mg
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Table Legend

  1. Swiss Chard
  2. Kale
  3. Eggs (Raw)
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 36 16 50
Calories
(%DV)		 7
(0%)		 6
(0%)		 72
(4%)
Fat (g)
(%DV)		 0.1
(0%)		 0.2
(0%)		 4.8
(6%)
Protein (g)
(%DV)		 0.6
(1%)		 0.5
(1%)		 6.3
(13%)
Carbohydrate (g)
(%DV)		 1.3
(0%)		 0.7
(0%)		 0.4
(0%)
Sugars (g)
(%DV)		 0.4
(1%)		 0.2
(0%)		 0.2
(0%)
Fiber (g)
(%DV)		 0.6
(2%)		 0.7
(2%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 186
(62%)
Saturated Fats (g)
(%DV)		 0
(0%)		 0
(0%)		 1.6
(8%)
Net-Carbs (g) 0.8
0.1
0.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 36 16 50
Calcium (mg)
(%DV)		 18.4
(1%)		 40.6
(3%)		 28
(2%)
Iron, Fe (mg)
(%DV)		 0.6
(4%)		 0.3
(1%)		 0.9
(5%)
Potassium, K (mg)
(%DV)		 136.4
(3%)		 55.7
(1%)		 69
(1%)
Magnesium (mg)
(%DV)		 29.2
(7%)		 5.3
(1%)		 6
(1%)
Phosphorus, P (mg)
(%DV)		 16.6
(1%)		 8.8
(1%)		 99
(8%)
Sodium (mg)
(%DV)		 76.7
(3%)		 8.5
(0%)		 71
(3%)
Zinc, Zn (mg)
(%DV)		 0.1
(1%)		 0.1
(1%)		 0.6
(6%)
Copper, Cu (mg)
(%DV)		 0.1
(7%)		 0
(1%)		 0
(4%)
Manganese (mg)
(%DV)		 0.1
(6%)		 0.1
(6%)		 0
(1%)
Selenium, Se (μg)
(%DV)		 0.3
(1%)		 0.1
(0%)		 15.4
(28%)
Fluoride, F (μg)
(%AI)		 ~
(~%)		 ~
(~%)		 0.6
(0%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 36 16 50
Vitamin A, RAE (μg)
(%DV)		 110.2
(12%)		 38.6
(4%)		 80
(9%)
Vitamin C (mg)
(%DV)		 10.8
(12%)		 14.9
(17%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0
(1%)		 0
(2%)		 0
(2%)
Riboflavin (B2) (mg)
(%DV)		 0
(2%)		 0.1
(4%)		 0.2
(18%)
Niacin (B3) (mg)
(%DV)		 0.1
(1%)		 0.2
(1%)		 0
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 0.1
(1%)		 0.1
(1%)		 0.8
(15%)
Vitamin B6 (mg)
(%DV)		 0
(2%)		 0
(1%)		 0.1
(5%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)		 5
(1%)		 9.9
(2%)		 23.5
(6%)
Folic acid (μg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (μg)
(%)		 5
(1%)		 9.9
(2%)		 23.5
(6%)
Folate DFE (μg)
(%)		 5
(1%)		 9.9
(2%)		 23.5
(6%)
Choline (mg)
(%DV)		 6.5
(1%)		 0.1
(0%)		 146.9
(27%)
Vitamin B12 (μg)
(%DV)		 0
(0%)		 0
(0%)		 0.4
(19%)
Retinol (μg) 0
0
80
Carotene, beta (μg)
(%RDA)		 1312.9
(12%)		 459.7
(4%)		 0
(0%)
Carotene, alpha (μg)
(%RDA)		 16.2
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)		 0
(0%)		 4.3
(0%)		 4.5
(0%)
Vitamin A, IU (IU)
(%DV)		 2201.8
(73%)		 769.9
(26%)		 270
(9%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 3960
1001.8
251.5
Vitamin E (mg)
(%DV)		 0.7
(5%)		 0.1
(1%)		 0.5
(4%)
Vitamin D (μg)
(%DV)		 0
(0%)		 0
(0%)		 1
(5%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
1
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 41
(5%)
Vitamin K (μg)
(%DV)		 298.8
(249%)		 62.3
(52%)		 0.2
(0%)
Vitamin K1 (μg) ~
0
0.1
Menaquinone-4 (μg) ~
0
~
  Other
Food # 1 2 3
Weight (g) 36 16 50
Water (g) 33.4
14.3
38.1
Ash (g) 1
0
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.95
-1.29
4.76
  Carbohydrates
Food # 1 2 3
Weight (g) 36 16 50
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) ~
0
0
Glucose (Dextrose) (g) ~
0.1
0.2
Fructose (g) ~
0.1
0
Lactose (g) ~
0
0
Maltose (g) ~
0
0
Galactose (g) ~
0
0
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 36 16 50
Monounsaturated Fats (mg) 14
17
1829
Polyunsaturated Fats (mg) 25
108
956
Omega 3s (mg)
(%AI)		 3
(0%)		 60
(4%)		 51
(3%)
Omega 6s (mg)
(%AI)		 23
(0%)		 47
(0%)		 816
(5%)
Omega 3 to Omega 6 Ratio 0.11
1.3
0.06
Omega 6 to Omega 3 Ratio 9
0.77
16
18:3 n-3 c,c,c (ALA) (mg) ~
~
18
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
4
22:6 n-3 (DHA) (mg) 0
0
29
Trans-Polyenoic Fats (mg) ~
~
6
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
2
6:0 (mg) 0
0
0
8:0 (mg) 0
0
2
10:0 (mg) 0
0
3
12:0 (mg) 0
1
0
13:0 (mg) ~
~
~
14:0 (mg) 0
1
17
15:0 (mg) ~
~
4
16:0 (mg) 11
25
1116
17:0 (mg) ~
~
11
18:0 (mg) 0
1
406
20:0 (mg) ~
~
2
22:0 (mg) ~
~
2
24:0 (mg) ~
~
0
14:1 (mg) ~
~
4
15:1 (mg) ~
~
0
16:1 undifferentiated (mg) 0
0
101
16:1 c (mg) ~
~
99
17:1 (mg) ~
~
6
18:1 undifferentiated (mg) 14
17
1706
18:1 c (mg) ~
~
1694
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
14
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
0
24:1 c (mg) ~
~
0
18:2 undiff (mg) 23
47
778
18:2 n-6 c,c (mg) ~
~
766
18:2 CLAs (mg) ~
~
6
18:2 i (mg) ~
~
~
18:3 undiff (mg) 3
60
24
18:3 n-6 c,c,c (mg) ~
~
6
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
~
9
20:3 undifferentiated (mg) ~
~
12
20:3 n-3 (mg) ~
~
1
20:3 n-6 (mg) ~
~
11
20:4 undifferentiated (mg) 0
0
94
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
7
Trans-Monoenoic Fats (mg) ~
~
13
16:1 t (mg) ~
~
2
18:1 t (mg) ~
~
12
22:1 t (mg) ~
~
0
18:2 t not further def. (mg) ~
~
6
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 36 16 50
Betaine (mg) 0
0
0
Tryptophan (mg)
(%RDI)		 6
(2%)		 6
(2%)		 84
(30%)
Threonine (mg)
(%RDI)		 30
(3%)		 21
(2%)		 278
(26%)
Isoleucine (mg)
(%RDI)		 53
(4%)		 28
(2%)		 336
(24%)
Leucine (mg)
(%RDI)		 47
(2%)		 33
(1%)		 543
(20%)
Lysine (mg)
(%RDI)		 36
(2%)		 28
(1%)		 456
(22%)
Methionine (mg)
(%RDI)		 7
(1%)		 5
(1%)		 190
(26%)
Cystine (mg)
(%RDI)		 ~
(~%)		 6
(2%)		 136
(47%)
Phenylalanine (mg)
(%RDI)		 40
(5%)		 24
(3%)		 340
(39%)
Tyrosine (mg)
(%RDI)		 ~
(~%)		 16
(2%)		 250
(29%)
Valine (mg)
(%RDI)		 40
(2%)		 25
(1%)		 429
(24%)
Arginine (mg) 42
26
410
Histidine (mg)
(%RDI)		 13
(2%)		 28
(4%)		 155
(22%)
Alanine (mg) ~
24
368
Aspartic acid (mg) ~
42
665
Glutamic acid (mg) ~
53
837
Glycine (mg) ~
23
216
Proline (mg) ~
28
256
Serine (mg) ~
20
486
Hydroxyproline (mg) ~
~
~
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