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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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