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Nutrition Facts Comparison Tool

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Spinach
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Blueberries
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Blueberries 1 cup (x1) 4% DV 84 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Blueberries 1 cup (x1) 1% DV 0.5g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Blueberries 1 cup (x1) 7% DV 21.4g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Blueberries 1 cup (x1) 2% DV 1.1g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0mg
  • Blueberries 1 cup (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Blueberries 1 cup (x1) 13% DV 3.6g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Blueberries 1 cup (x1) 29% DV 14.7g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Blueberries 1 cup (x1) 2% DV 0.4mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Blueberries 1 cup (x1) 1% DV 8.9mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Blueberries 1 cup (x1) 2% DV 114mg
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Table Legend

  1. Spinach
  2. Blueberries
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 30 148
Calories
(%DV)
7
(0%)
84
(4%)
Fat (g)
(%DV)
0.1
(0%)
0.5
(1%)
Protein (g)
(%DV)
0.9
(2%)
1.1
(2%)
Carbohydrate (g)
(%DV)
1.1
(0%)
21.4
(7%)
Sugars (g)
(%DV)
0.1
(0%)
14.7
(29%)
Fiber (g)
(%DV)
0.7
(2%)
3.6
(13%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
Net-Carbs (g) 0.4
17.9
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 30 148
Calcium (mg)
(%DV)
29.7
(2%)
8.9
(1%)
Iron, Fe (mg)
(%DV)
0.8
(5%)
0.4
(2%)
Potassium, K (mg)
(%DV)
167.4
(4%)
114
(2%)
Magnesium (mg)
(%DV)
23.7
(6%)
8.9
(2%)
Phosphorus, P (mg)
(%DV)
14.7
(1%)
17.8
(1%)
Sodium (mg)
(%DV)
23.7
(1%)
1.5
(0%)
Zinc, Zn (mg)
(%DV)
0.2
(1%)
0.2
(2%)
Copper, Cu (mg)
(%DV)
0
(4%)
0.1
(9%)
Manganese (mg)
(%DV)
0.3
(12%)
0.5
(22%)
Selenium, Se (μg)
(%DV)
0.3
(1%)
0.1
(0%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
Iodine, I (μg) ~
~
Chlorine (mg) ~
~
Chromium (μg) ~
~
  Vitamins
Food # 1 2
Weight (g) 30 148
Vitamin A, RAE (μg)
(%DV)
140.7
(16%)
4.4
(0%)
Vitamin C (mg)
(%DV)
8.4
(9%)
14.4
(16%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0.1
(5%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
0.6
(4%)
Vitamin B5 (PA) (mg)
(%DV)
0
(0%)
0.2
(4%)
Vitamin B6 (mg)
(%DV)
0.1
(3%)
0.1
(5%)
Biotin (μg) ~
~
Folate (B9) (μg)
(%DV)
58.2
(15%)
8.9
(2%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
58.2
(15%)
8.9
(2%)
Folate DFE (μg)
(%)
58.2
(15%)
8.9
(2%)
Choline (mg)
(%DV)
5.8
(1%)
8.9
(2%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Retinol (μg) 0
0
Carotene, beta (μg)
(%RDA)
1687.8
(16%)
47.4
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
2813.1
(94%)
79.9
(3%)
Lycopene (μg) 0
0
Lut + Zeaxanthin (μg) 3659.4
118.4
Vitamin E (mg)
(%DV)
0.6
(4%)
0.8
(6%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
Vitamin D3 (μg) ~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
144.9
(121%)
28.6
(24%)
Vitamin K1 (μg) ~
0
Menaquinone-4 (μg) ~
~
  Other
Food # 1 2
Weight (g) 30 148
Water (g) 27.4
124.6
Ash (g) 1
0
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -3.58
-1.56
  Carbohydrates
Food # 1 2
Weight (g) 30 148
Soluble Fiber (g) ~
~
Insoluble Fiber (g) ~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
Sucrose (g) 0
0.2
Glucose (Dextrose) (g) 0
7.2
Fructose (g) 0
7.4
Lactose (g) 0
0
Maltose (g) 0
0
Galactose (g) 0
0
Starch (g) ~
0
Carbohydrate, other (g) ~
~
Total sugar alcohols (g) ~
~
  Fats
Food # 1 2
Weight (g) 30 148
Monounsaturated Fats (mg) 3
70
Polyunsaturated Fats (mg) 50
216
Omega 3s (mg)
(%AI)
41
(3%)
86
(5%)
Omega 6s (mg)
(%AI)
8
(0%)
130
(1%)
Omega 3 to Omega 6 Ratio 5.31
0.66
Omega 6 to Omega 3 Ratio 0.19
1.52
18:3 n-3 c,c,c (ALA) (mg) ~
~
20:5 n-3 (EPA) (mg) 0
0
22:5 n-3 (DPA) (mg) 0
0
22:6 n-3 (DHA) (mg) 0
0
Trans-Polyenoic Fats (mg) ~
~
Stigmasterol (mg) ~
~
Campesterol (mg) ~
~
Beta-sitosterol (mg) ~
~
Phytosterols (mg) 2.7
~
4:0 (mg) 0
0
6:0 (mg) 0
0
8:0 (mg) 0
0
10:0 (mg) 0
0
12:0 (mg) 0
0
13:0 (mg) ~
~
14:0 (mg) 3
0
15:0 (mg) ~
~
16:0 (mg) 15
25
17:0 (mg) ~
~
18:0 (mg) 1
7
20:0 (mg) ~
~
22:0 (mg) ~
~
24:0 (mg) ~
~
14:1 (mg) ~
~
15:1 (mg) ~
~
16:1 undifferentiated (mg) 2
3
16:1 c (mg) ~
~
17:1 (mg) ~
~
18:1 undifferentiated (mg) 2
70
18:1 c (mg) ~
~
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) 0
0
22:1 undifferentiated (mg) 0
0
22:1 c (mg) ~
~
24:1 c (mg) ~
~
18:2 undiff (mg) 8
130
18:2 n-6 c,c (mg) ~
~
18:2 CLAs (mg) ~
~
18:2 i (mg) ~
~
18:3 undiff (mg) 41
86
18:3 n-6 c,c,c (mg) ~
~
18:3i (mg) ~
~
18:4 (mg) 0
0
20:2 n-6 c,c (mg) ~
~
20:3 undifferentiated (mg) ~
~
20:3 n-3 (mg) ~
~
20:3 n-6 (mg) ~
~
20:4 undifferentiated (mg) 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
Weight (g) 30 148
Betaine (mg) 31
0
Tryptophan (mg)
(%RDI)
12
(4%)
4
(2%)
Threonine (mg)
(%RDI)
37
(3%)
30
(3%)
Isoleucine (mg)
(%RDI)
44
(3%)
34
(2%)
Leucine (mg)
(%RDI)
67
(2%)
65
(2%)
Lysine (mg)
(%RDI)
52
(2%)
19
(1%)
Methionine (mg)
(%RDI)
16
(2%)
18
(2%)
Cystine (mg)
(%RDI)
11
(4%)
12
(4%)
Phenylalanine (mg)
(%RDI)
39
(4%)
38
(4%)
Tyrosine (mg)
(%RDI)
32
(4%)
13
(2%)
Valine (mg)
(%RDI)
48
(3%)
46
(3%)
Arginine (mg) 49
55
Histidine (mg)
(%RDI)
19
(3%)
16
(2%)
Alanine (mg) 43
46
Aspartic acid (mg) 72
84
Glutamic acid (mg) 103
135
Glycine (mg) 40
46
Proline (mg) 34
41
Serine (mg) 31
33
Hydroxyproline (mg) ~
~
Data Source:
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