Nutrition Comparison Tool

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Spinach
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Spinach
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Sweet Potatoes
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 7 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)
  • Spinach 1 cup (x1) 0% DV 0.1g
  • 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)
  • Spinach 1 cup (x1) 0% DV 1.1g
  • 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)
  • Spinach 1 cup (x1) 2% DV 0.9g
  • 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)
  • Spinach 1 cup (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)
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Sweet Potatoes 1 cup, cubes (x1) 14% DV 4g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0.1g
  • 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)
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • 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)
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • 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)
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Sweet Potatoes 1 cup, cubes (x1) 10% DV 448.2mg
Comparison Table

Table Legend

  1. Spinach
  2. Spinach
  3. Sweet Potatoes
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 30 30 133
Calories
(%DV)		 7
(0%)		 7
(0%)		 114
(6%)
Fat (g)
(%DV)		 0.1
(0%)		 0.1
(0%)		 0.1
(0%)
Protein (g)
(%DV)		 0.9
(2%)		 0.9
(2%)		 2.1
(4%)
Carbohydrate (g)
(%DV)		 1.1
(0%)		 1.1
(0%)		 26.8
(9%)
Sugars (g)
(%DV)		 0.1
(0%)		 0.1
(0%)		 5.6
(11%)
Fiber (g)
(%DV)		 0.7
(2%)		 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) 0.4
0.4
22.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 30 30 133
Calcium (mg)
(%DV)		 29.7
(2%)		 29.7
(2%)		 39.9
(3%)
Iron, Fe (mg)
(%DV)		 0.8
(5%)		 0.8
(5%)		 0.8
(5%)
Potassium, K (mg)
(%DV)		 167.4
(4%)		 167.4
(4%)		 448.2
(10%)
Magnesium (mg)
(%DV)		 23.7
(6%)		 23.7
(6%)		 33.3
(8%)
Phosphorus, P (mg)
(%DV)		 14.7
(1%)		 14.7
(1%)		 62.5
(5%)
Sodium (mg)
(%DV)		 23.7
(1%)		 23.7
(1%)		 73.2
(3%)
Zinc, Zn (mg)
(%DV)		 0.2
(1%)		 0.2
(1%)		 0.4
(4%)
Copper, Cu (mg)
(%DV)		 0
(4%)		 0
(4%)		 0.2
(22%)
Manganese (mg)
(%DV)		 0.3
(12%)		 0.3
(12%)		 0.3
(15%)
Selenium, Se (mcg)
(%DV)		 0.3
(1%)		 0.3
(1%)		 0.8
(1%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 ~
(NaN%)		 ~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 30 30 133
Vitamin A, RAE (mcg)
(%DV)		 140.7
(16%)		 140.7
(16%)		 943
(105%)
Vitamin C (mg)
(%DV)		 8.4
(9%)		 8.4
(9%)		 3.2
(4%)
Thiamin (B1) (mg)
(%DV)		 0
(2%)		 0
(2%)		 0.1
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(4%)		 0.1
(4%)		 0.1
(6%)
Niacin (B3) (mg)
(%DV)		 0.2
(1%)		 0.2
(1%)		 0.7
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0
(0%)		 0
(0%)		 1.1
(21%)
Vitamin B6 (mg)
(%DV)		 0.1
(3%)		 0.1
(3%)		 0.3
(16%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)		 58.2
(15%)		 58.2
(15%)		 14.6
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 58.2
(15%)		 58.2
(15%)		 14.6
(4%)
Folate DFE (mcg)
(%)		 58.2
(15%)		 58.2
(15%)		 14.6
(4%)
Choline (mg)
(%DV)		 5.8
(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)		 1687.8
(16%)		 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)
(%DV)		 2813.1
(94%)		 2813.1
(94%)		 18868.7
(629%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 3659.4
3659.4
0
Vitamin E (mg)
(%DV)		 0.6
(4%)		 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)		 144.9
(121%)		 144.9
(121%)		 2.4
(2%)
Vitamin K1 (mcg) ~
~
0
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 30 30 133
Water (g) 27.4
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 -3.58
-3.58
-7.51
  Carbohydrates
Food # 1 2 3
Weight (g) 30 30 133
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(NaN%)		 ~
(~%)
Sucrose (g) 0
0
3.4
Glucose (Dextrose) (g) 0
0
1.3
Fructose (g) 0
0
0.9
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0
Starch (g) ~
~
16.8
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 30 30 133
Monounsaturated Fats (mg) 3
3
1
Polyunsaturated Fats (mg) 50
50
19
Omega 3s (mg)
(%AI)		 41
(3%)		 41
(3%)		 1
(0%)
Omega 6s (mg)
(%AI)		 8
(0%)		 8
(0%)		 17
(0%)
Omega 3 to Omega 6 Ratio 5.31
5.31
0.08
Omega 6 to Omega 3 Ratio 0.19
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
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) 3
3
0
15:0 (mg) ~
~
0
16:0 (mg) 15
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) 2
2
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
0
18:1 undifferentiated (mg) 2
2
1
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 8
8
17
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 41
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) 30 30 133
Betaine (mg) 31
31
~
Tryptophan (mg)
(%RDI)		 12
(4%)		 12
(4%)		 41
(15%)
Threonine (mg)
(%RDI)		 37
(3%)		 37
(3%)		 110
(11%)
Isoleucine (mg)
(%RDI)		 44
(3%)		 44
(3%)		 73
(5%)
Leucine (mg)
(%RDI)		 67
(2%)		 67
(2%)		 122
(4%)
Lysine (mg)
(%RDI)		 52
(2%)		 52
(2%)		 88
(4%)
Methionine (mg)
(%RDI)		 16
(2%)		 16
(2%)		 39
(5%)
Cystine (mg)
(%RDI)		 11
(4%)		 11
(4%)		 29
(10%)
Phenylalanine (mg)
(%RDI)		 39
(4%)		 39
(4%)		 118
(14%)
Tyrosine (mg)
(%RDI)		 32
(4%)		 32
(4%)		 45
(5%)
Valine (mg)
(%RDI)		 48
(3%)		 48
(3%)		 114
(6%)
Arginine (mg) 49
49
73
Histidine (mg)
(%RDI)		 19
(3%)		 19
(3%)		 41
(6%)
Alanine (mg) 43
43
102
Aspartic acid (mg) 72
72
508
Glutamic acid (mg) 103
103
206
Glycine (mg) 40
40
84
Proline (mg) 34
34
69
Serine (mg) 31
31
117
Hydroxyproline (mg) ~
~
~
Data Source
Spinach
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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