Nutrition Comparison Tool

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Green Leaf Lettuce
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Spinach
×
Sweet Potatoes
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 5 calories
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Sweet Potatoes 1 cup, cubes (x1) 6% DV 114 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 0.05g
  • Spinach 1 cup (x1) 0% DV 0.12g
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0.07g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 1g
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Sweet Potatoes 1 cup, cubes (x1) 10% DV 26.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 0.49g
  • Spinach 1 cup (x1) 2% DV 0.86g
  • Sweet Potatoes 1 cup, cubes (x1) 4% DV 2.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Green Leaf Lettuce 1 cup shredded (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 0% DV 0mg
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0mg

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Green Leaf Lettuce 1 cup shredded (x1) 2% DV 0.47g
  • Spinach 1 cup (x1) 2% DV 0.66g
  • Sweet Potatoes 1 cup, cubes (x1) 14% DV 4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 0.28g
  • Spinach 1 cup (x1) 0% DV 0.13g
  • Sweet Potatoes 1 cup, cubes (x1) 11% DV 5.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Green Leaf Lettuce 1 cup shredded (x1) 2% DV 0.31mg
  • Spinach 1 cup (x1) 5% DV 0.81mg
  • Sweet Potatoes 1 cup, cubes (x1) 5% DV 0.81mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 13mg
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Sweet Potatoes 1 cup, cubes (x1) 3% DV 39.9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Green Leaf Lettuce 1 cup shredded (x1) 1% DV 69.8mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Sweet Potatoes 1 cup, cubes (x1) 10% DV 448.2mg
Comparison Table

Table Legend

  1. Green Leaf Lettuce
  2. Spinach
  3. Sweet Potatoes
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 36 30 133
Calories
(%DV)		 5
(0%)		 7
(0%)		 114
(6%)
Fat (g)
(%DV)		 0.05
(0%)		 0.12
(0%)		 0.07
(0%)
Protein (g)
(%DV)		 0.49
(1%)		 0.86
(2%)		 2.1
(4%)
Carbohydrate (g)
(%DV)		 1
(0%)		 1.1
(0%)		 26.8
(10%)
Sugars (g)
(%DV)		 0.28
(1%)		 0.13
(0%)		 5.6
(11%)
Fiber (g)
(%DV)		 0.47
(2%)		 0.66
(2%)		 4
(14%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.01
(0%)		 0.02
(0%)		 0.02
(0%)
Net-Carbs (g) 0.57
0.43
22.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 36 30 133
Calcium (mg)
(%DV)		 13
(1%)		 29.7
(2%)		 39.9
(3%)
Iron, Fe (mg)
(%DV)		 0.31
(2%)		 0.81
(5%)		 0.81
(5%)
Potassium, K (mg)
(%DV)		 69.8
(1%)		 167.4
(4%)		 448.2
(10%)
Magnesium (mg)
(%DV)		 4.7
(1%)		 23.7
(6%)		 33.3
(8%)
Phosphorus, P (mg)
(%DV)		 10.4
(1%)		 14.7
(1%)		 62.5
(5%)
Sodium (mg)
(%DV)		 10.1
(0%)		 23.7
(1%)		 73.2
(3%)
Zinc, Zn (mg)
(%DV)		 0.06
(1%)		 0.16
(1%)		 0.4
(4%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.04
(4%)		 0.2
(22%)
Manganese (mg)
(%DV)		 0.09
(4%)		 0.27
(12%)		 0.34
(15%)
Selenium, Se (mcg)
(%DV)		 0.22
(0%)		 0.3
(1%)		 0.8
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 36 30 133
Vitamin A, RAE (mcg)
(%DV)		 133.2
(15%)		 140.7
(16%)		 943
(105%)
Vitamin C (mg)
(%DV)		 3.3
(4%)		 8.4
(9%)		 3.2
(4%)
Thiamin (B1) (mg)
(%DV)		 0.03
(2%)		 0.02
(2%)		 0.1
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(2%)		 0.06
(4%)		 0.08
(6%)
Niacin (B3) (mg)
(%DV)		 0.14
(1%)		 0.22
(1%)		 0.74
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.05
(1%)		 0.02
(0%)		 1.1
(21%)
Vitamin B6 (mg)
(%DV)		 0.03
(2%)		 0.06
(3%)		 0.28
(16%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 13.7
(3%)		 58.2
(15%)		 14.6
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 13.7
(3%)		 58.2
(15%)		 14.6
(4%)
Folate DFE (mcg)
(%)		 13.7
(3%)		 58.2
(15%)		 14.6
(4%)
Choline (mg)
(%DV)		 4.9
(1%)		 5.8
(1%)		 16.4
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1599.5
(15%)		 1687.8
(16%)		 11317
(105%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 9.3
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 2665.8 2813.1 18868.7
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 622.8
3659.4
0
Vitamin E (mg)
(%DV)		 0.08
(1%)		 0.61
(4%)		 0.35
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 45.5
(38%)		 144.9
(121%)		 2.4
(2%)
Vitamin K1 (mcg) 0
--
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 36 30 133
Water (g) 34.2
27.4
102.8
Ash (g) 0.22
0.52
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.14
-3.58
-7.51
  Carbohydrates
Food # 1 2 3
Weight (g) 36 30 133
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
0.02
3.4
Glucose (Dextrose) (g) 0.13
0.03
1.3
Fructose (g) 0.15
0.05
0.93
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0.03
0
Starch (g) 0
--
16.8
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 36 30 133
Monounsaturated Fats (g) 0.002
0.003
0.001
Polyunsaturated Fats (g) 0.03
0.05
0.019
Omega 3s (g)
(%AI)		 0.021
(1%)		 0.041
(3%)		 0.001
(0%)
Omega 6s (g)
(%AI)		 0.009
(0%)		 0.008
(0%)		 0.017
(0%)
Omega 3 to Omega 6 Ratio 2.42
5.31
0.08
Omega 6 to Omega 3 Ratio 0.41
0.19
13
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.003
0
Pentadecanoic Acid (15:0) (g) --
--
0
Palmitic Acid (16:0) (g) 0.006
0.015
0.024
Margaric Acid (17:0) (g) --
--
0
Stearic Acid (18:0) (g) 0.001
0.001
0.001
Arachidic Acid (20:0) (g) --
--
0
Behenic Acid (22:0) (g) --
--
0
Lignoceric Acid (24:0) (g) --
--
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
Pentadecenoic Acid (15:1) (g) --
--
0
Palmitoleic Acid (16:1) (g) 0.001
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
0
Oleic Acid (18:1) (g) 0.002
0.002
0.001
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.009
0.008
0.017
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.021
0.041
0.001
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.014
0.003
0.016
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 36 30 133
Essential  
Histidine (mg)
(%RDI)		 8
(1%)		 19
(3%)		 41
(6%)
Isoleucine (mg)
(%RDI)		 30
(2%)		 44
(3%)		 73
(5%)
Leucine (mg)
(%RDI)		 28
(1%)		 67
(2%)		 122
(4%)
Lysine (mg)
(%RDI)		 30
(1%)		 52
(2%)		 88
(4%)
Methionine (mg)
(%RDI)		 6
(1%)		 16
(2%)		 39
(5%)
Phenylalanine (mg)
(%RDI)		 20
(2%)		 39
(4%)		 118
(14%)
Threonine (mg)
(%RDI)		 21
(2%)		 37
(3%)		 110
(11%)
Tryptophan (mg)
(%RDI)		 3
(1%)		 12
(4%)		 41
(15%)
Valine (mg)
(%RDI)		 25
(1%)		 48
(3%)		 114
(6%)
Conditional  
Arginine (mg) 26
49
73
Cystine (mg)
(%RDI)		 6
(2%)		 11
(4%)		 29
(10%)
Glycine (mg) 21
40
84
Proline (mg) 17
34
69
Tyrosine (mg)
(%RDI)		 12
(1%)		 32
(4%)		 45
(5%)
Non-Essential  
Alanine (mg) 20
43
102
Aspartic acid (mg) 51
72
508
Betaine (mg) 0.07
31
--
Glutamic acid (mg) 66
103
206
Hydroxyproline (mg) --
--
--
Serine (mg) 14
31
117
Data Source
Green Leaf Lettuce
USDA Food Data Central Standard Release (Common)
Spinach
USDA Food Data Central Standard Release (Common)
Sweet Potatoes
USDA Food Data Central Standard Release (Common)
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