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Nutrition Facts Comparison Tool

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Cooked Spinach
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Spinach
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Cooked Spinach
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Spinach 1 cup (x1) 2% DV 41 calories
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Cooked Spinach 1 cup (x1) 2% DV 41 calories
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Fat Comparison


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


300g = Full Bar. (~ = missing data)
  • Cooked Spinach 1 cup (x1) 2% DV 6.8g
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Cooked Spinach 1 cup (x1) 2% DV 6.8g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Spinach 1 cup (x1) 11% DV 5.3g
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Cooked Spinach 1 cup (x1) 11% DV 5.3g
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Cholesterol Comparison


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


25g = Full Bar. (~ = missing data)
  • Cooked Spinach 1 cup (x1) 15% DV 4.3g
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Cooked Spinach 1 cup (x1) 15% DV 4.3g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Spinach 1 cup (x1) 2% DV 0.8g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Cooked Spinach 1 cup (x1) 2% DV 0.8g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Spinach 1 cup (x1) 36% DV 6.4mg
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Cooked Spinach 1 cup (x1) 36% DV 6.4mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Spinach 1 cup (x1) 19% DV 244.8mg
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Cooked Spinach 1 cup (x1) 19% DV 244.8mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Spinach 1 cup (x1) 18% DV 838.8mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Cooked Spinach 1 cup (x1) 18% DV 838.8mg
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Table Legend

  1. Cooked Spinach
  2. Spinach
  3. Cooked Spinach
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 180 30 180
Calories
(%DV)
41
(2%)
7
(0%)
41
(2%)
Fat (g)
(%DV)
0.5
(1%)
0.1
(0%)
0.5
(1%)
Protein (g)
(%DV)
5.3
(11%)
0.9
(2%)
5.3
(11%)
Carbohydrate (g)
(%DV)
6.8
(2%)
1.1
(0%)
6.8
(2%)
Sugars (g)
(%DV)
0.8
(2%)
0.1
(0%)
0.8
(2%)
Fiber (g)
(%DV)
4.3
(15%)
0.7
(2%)
4.3
(15%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0
(0%)
0.1
(0%)
Net-Carbs (g) 2.4
0.4
2.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 180 30 180
Calcium (mg)
(%DV)
244.8
(19%)
29.7
(2%)
244.8
(19%)
Iron, Fe (mg)
(%DV)
6.4
(36%)
0.8
(5%)
6.4
(36%)
Potassium, K (mg)
(%DV)
838.8
(18%)
167.4
(4%)
838.8
(18%)
Magnesium (mg)
(%DV)
156.6
(37%)
23.7
(6%)
156.6
(37%)
Phosphorus, P (mg)
(%DV)
100.8
(8%)
14.7
(1%)
100.8
(8%)
Sodium (mg)
(%DV)
126
(5%)
23.7
(1%)
126
(5%)
Zinc, Zn (mg)
(%DV)
1.4
(12%)
0.2
(1%)
1.4
(12%)
Copper, Cu (mg)
(%DV)
0.3
(35%)
0
(4%)
0.3
(35%)
Manganese (mg)
(%DV)
1.7
(73%)
0.3
(12%)
1.7
(73%)
Selenium, Se (μg)
(%DV)
2.7
(5%)
0.3
(1%)
2.7
(5%)
Fluoride, F (μg)
(%AI)
68
(2%)
~
(~%)
68
(2%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 180 30 180
Vitamin A, RAE (μg)
(%DV)
943.2
(105%)
140.7
(16%)
943.2
(105%)
Vitamin C (mg)
(%DV)
17.6
(20%)
8.4
(9%)
17.6
(20%)
Thiamin (B1) (mg)
(%DV)
0.2
(14%)
0
(2%)
0.2
(14%)
Riboflavin (B2) (mg)
(%DV)
0.4
(33%)
0.1
(4%)
0.4
(33%)
Niacin (B3) (mg)
(%DV)
0.9
(6%)
0.2
(1%)
0.9
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(5%)
0
(0%)
0.3
(5%)
Vitamin B6 (mg)
(%DV)
0.4
(26%)
0.1
(3%)
0.4
(26%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
262.8
(66%)
58.2
(15%)
262.8
(66%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
262.8
(66%)
58.2
(15%)
262.8
(66%)
Folate DFE (μg)
(%)
262.8
(66%)
58.2
(15%)
262.8
(66%)
Choline (mg)
(%DV)
35.5
(6%)
5.8
(1%)
35.5
(6%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
11318.4
(105%)
1687.8
(16%)
11318.4
(105%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
18865.8
(629%)
2813.1
(94%)
18865.8
(629%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 20354.4
3659.4
20354.4
Vitamin E (mg)
(%DV)
3.7
(25%)
0.6
(4%)
3.7
(25%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
888.5
(740%)
144.9
(121%)
888.5
(740%)
Vitamin K1 (μg) ~
~
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 180 30 180
Water (g) 164.2
27.4
164.2
Ash (g) 3
1
3
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -18.65
-3.58
-18.65
  Carbohydrates
Food # 1 2 3
Weight (g) 180 30 180
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(NaN%)
Sucrose (g) ~
0
~
Glucose (Dextrose) (g) ~
0
~
Fructose (g) ~
0
~
Lactose (g) ~
0
~
Maltose (g) ~
0
~
Galactose (g) ~
0
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 180 30 180
Monounsaturated Fats (mg) 11
3
11
Polyunsaturated Fats (mg) 196
50
196
Omega 3s (mg)
(%AI)
166
(10%)
41
(3%)
166
(10%)
Omega 6s (mg)
(%AI)
31
(0%)
8
(0%)
31
(0%)
Omega 3 to Omega 6 Ratio 5.41
5.31
5.41
Omega 6 to Omega 3 Ratio 0.18
0.19
0.18
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
~
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) 11
3
11
15:0 (mg) ~
~
~
16:0 (mg) 59
15
59
17:0 (mg) ~
~
~
18:0 (mg) 5
1
5
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 5
2
5
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 5
2
5
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) 31
8
31
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 166
41
166
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
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
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) 180 30 180
Betaine (mg) 160
31
160
Tryptophan (mg)
(%RDI)
72
(26%)
12
(4%)
72
(26%)
Threonine (mg)
(%RDI)
229
(22%)
37
(3%)
229
(22%)
Isoleucine (mg)
(%RDI)
274
(20%)
44
(3%)
274
(20%)
Leucine (mg)
(%RDI)
416
(15%)
67
(2%)
416
(15%)
Lysine (mg)
(%RDI)
328
(16%)
52
(2%)
328
(16%)
Methionine (mg)
(%RDI)
99
(14%)
16
(2%)
99
(14%)
Cystine (mg)
(%RDI)
63
(22%)
11
(4%)
63
(22%)
Phenylalanine (mg)
(%RDI)
241
(28%)
39
(4%)
241
(28%)
Tyrosine (mg)
(%RDI)
203
(23%)
32
(4%)
203
(23%)
Valine (mg)
(%RDI)
302
(17%)
48
(3%)
302
(17%)
Arginine (mg) 302
49
302
Histidine (mg)
(%RDI)
119
(17%)
19
(3%)
119
(17%)
Alanine (mg) 265
43
265
Aspartic acid (mg) 450
72
450
Glutamic acid (mg) 643
103
643
Glycine (mg) 252
40
252
Proline (mg) 209
34
209
Serine (mg) 193
31
193
Hydroxyproline (mg) ~
~
~
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