Nutrition Comparison Tool

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Mustard Greens
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Spinach
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Sweet Potatoes
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 1% DV 15 calories
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Sweet Potatoes 1 cup, cubes (x1) 6% DV 114 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 0% DV 0.2g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 1% DV 2.6g
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Sweet Potatoes 1 cup, cubes (x1) 9% DV 26.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 3% DV 1.6g
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Sweet Potatoes 1 cup, cubes (x1) 4% DV 2.1g

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 6% DV 1.8g
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Sweet Potatoes 1 cup, cubes (x1) 14% DV 4g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 1% DV 0.7g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Sweet Potatoes 1 cup, cubes (x1) 11% DV 5.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 5% DV 0.9mg
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Sweet Potatoes 1 cup, cubes (x1) 5% DV 0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 5% DV 64.4mg
  • 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)
  • Mustard Greens 1 cup, chopped (x1) 5% DV 215mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Sweet Potatoes 1 cup, cubes (x1) 10% DV 448.2mg
Comparison Table

Table Legend

  1. Mustard Greens
  2. Spinach
  3. Sweet Potatoes
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 56 30 133
Calories
(%DV)
15
(1%)
7
(0%)
114
(6%)
Fat (g)
(%DV)
0.2
(0%)
0.1
(0%)
0.1
(0%)
Protein (g)
(%DV)
1.6
(3%)
0.9
(2%)
2.1
(4%)
Carbohydrate (g)
(%DV)
2.6
(1%)
1.1
(0%)
26.8
(9%)
Sugars (g)
(%DV)
0.7
(1%)
0.1
(0%)
5.6
(11%)
Fiber (g)
(%DV)
1.8
(6%)
0.7
(2%)
4
(14%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net-Carbs (g) 0.8
0.4
22.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 56 30 133
Calcium (mg)
(%DV)
64.4
(5%)
29.7
(2%)
39.9
(3%)
Iron, Fe (mg)
(%DV)
0.9
(5%)
0.8
(5%)
0.8
(5%)
Potassium, K (mg)
(%DV)
215
(5%)
167.4
(4%)
448.2
(10%)
Magnesium (mg)
(%DV)
17.9
(4%)
23.7
(6%)
33.3
(8%)
Phosphorus, P (mg)
(%DV)
32.5
(3%)
14.7
(1%)
62.5
(5%)
Sodium (mg)
(%DV)
11.2
(0%)
23.7
(1%)
73.2
(3%)
Zinc, Zn (mg)
(%DV)
0.1
(1%)
0.2
(1%)
0.4
(4%)
Copper, Cu (mg)
(%DV)
0.1
(10%)
0
(4%)
0.2
(22%)
Manganese (mg)
(%DV)
~
(~%)
0.3
(12%)
0.3
(15%)
Selenium, Se (mcg)
(%DV)
0.5
(1%)
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) 56 30 133
Vitamin A, RAE (mcg)
(%DV)
84.6
(9%)
140.7
(16%)
943
(105%)
Vitamin C (mg)
(%DV)
39.2
(44%)
8.4
(9%)
3.2
(4%)
Thiamin (B1) (mg)
(%DV)
0
(4%)
0
(2%)
0.1
(9%)
Riboflavin (B2) (mg)
(%DV)
0.1
(5%)
0.1
(4%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
0.4
(3%)
0.2
(1%)
0.7
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
0
(0%)
1.1
(21%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0.1
(3%)
0.3
(16%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)
6.7
(2%)
58.2
(15%)
14.6
(4%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
6.7
(2%)
58.2
(15%)
14.6
(4%)
Folate DFE (mcg)
(%)
6.7
(2%)
58.2
(15%)
14.6
(4%)
Choline (mg)
(%DV)
0.3
(0%)
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)
1002.4
(9%)
1687.8
(16%)
11317
(105%)
Carotene, alpha (mcg)
(%RDA)
5.6
(0%)
0
(0%)
9.3
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
22.4
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
1693.4
(56%)
2813.1
(94%)
18868.7
(629%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 2088.8
3659.4
0
Vitamin E (mg)
(%DV)
1.1
(8%)
0.6
(4%)
0.3
(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)
144.2
(120%)
144.9
(121%)
2.4
(2%)
Vitamin K1 (mcg) ~
~
0
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 56 30 133
Water (g) 50.8
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 -3.86
-3.58
-7.51
  Carbohydrates
Food # 1 2 3
Weight (g) 56 30 133
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
0
3.4
Glucose (Dextrose) (g) ~
0
1.3
Fructose (g) ~
0
0.9
Lactose (g) ~
0
0
Maltose (g) ~
0
0
Galactose (g) ~
0
0
Starch (g) ~
~
16.8
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 56 30 133
Monounsaturated Fats (mg) 52
3
1
Polyunsaturated Fats (mg) 21
50
19
Omega 3s (mg)
(%AI)
10
(1%)
41
(3%)
1
(0%)
Omega 6s (mg)
(%AI)
11
(0%)
8
(0%)
17
(0%)
Omega 3 to Omega 6 Ratio 0.9
5.31
0.08
Omega 6 to Omega 3 Ratio 1.11
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) 0
3
0
15:0 (mg) ~
~
0
16:0 (mg) 3
15
24
17:0 (mg) ~
~
0
18:0 (mg) 1
1
1
20:0 (mg) ~
~
0
22:0 (mg) ~
~
0
24:0 (mg) ~
~
0
14:1 (mg) ~
~
0
15:1 (mg) ~
~
0
16:1 undifferentiated (mg) 0
2
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
0
18:1 undifferentiated (mg) 8
2
1
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 11
0
0
22:1 undifferentiated (mg) 32
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 11
8
17
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 10
41
1
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
~
0
20:3 undifferentiated (mg) ~
~
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) 56 30 133
Betaine (mg) ~
31
~
Tryptophan (mg)
(%RDI)
~
(~%)
12
(4%)
41
(15%)
Threonine (mg)
(%RDI)
~
(~%)
37
(3%)
110
(11%)
Isoleucine (mg)
(%RDI)
~
(~%)
44
(3%)
73
(5%)
Leucine (mg)
(%RDI)
~
(~%)
67
(2%)
122
(4%)
Lysine (mg)
(%RDI)
~
(~%)
52
(2%)
88
(4%)
Methionine (mg)
(%RDI)
~
(~%)
16
(2%)
39
(5%)
Cystine (mg)
(%RDI)
~
(~%)
11
(4%)
29
(10%)
Phenylalanine (mg)
(%RDI)
~
(~%)
39
(4%)
118
(14%)
Tyrosine (mg)
(%RDI)
~
(~%)
32
(4%)
45
(5%)
Valine (mg)
(%RDI)
~
(~%)
48
(3%)
114
(6%)
Arginine (mg) ~
49
73
Histidine (mg)
(%RDI)
~
(~%)
19
(3%)
41
(6%)
Alanine (mg) ~
43
102
Aspartic acid (mg) ~
72
508
Glutamic acid (mg) ~
103
206
Glycine (mg) ~
40
84
Proline (mg) ~
34
69
Serine (mg) ~
31
117
Hydroxyproline (mg) ~
~
~
Data Source
Mustard Greens
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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