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Nutrition Facts Comparison Tool

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Scotch Kale
×
×
Cooked Kale
×
×
Red Leaf Lettuce
×
×
Romaine Lettuce
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Scotch Kale 1 cup, chopped (x1) 1% DV 28 calories
  • Cooked Kale 1 cup, chopped (x1) 2% DV 47 calories
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 4 calories
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 8 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Scotch Kale 1 cup, chopped (x1) 1% DV 0.4g
  • Cooked Kale 1 cup, chopped (x1) 2% DV 1.6g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.1g
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0.1g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Scotch Kale 1 cup, chopped (x1) 2% DV 5.6g
  • Cooked Kale 1 cup, chopped (x1) 2% DV 6.9g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.6g
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 1.5g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Scotch Kale 1 cup, chopped (x1) 4% DV 1.9g
  • Cooked Kale 1 cup, chopped (x1) 8% DV 3.8g
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 0.4g
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.6g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Scotch Kale 1 cup, chopped (x1) 0% DV 0mg
  • Cooked Kale 1 cup, chopped (x1) 0% DV 0mg
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0mg
  • Romaine Lettuce 1 cup shredded (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Scotch Kale 1 cup, chopped (x1) 4% DV 1.1g
  • Cooked Kale 1 cup, chopped (x1) 19% DV 5.2g
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 0.3g
  • Romaine Lettuce 1 cup shredded (x1) 4% DV 1g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Scotch Kale 1 cup, chopped (x1) ~% DV ~g
  • Cooked Kale 1 cup, chopped (x1) 3% DV 1.6g
  • Red Leaf Lettuce 1 cup shredded (x1) 0% DV 0.1g
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 0.6g
Add

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Scotch Kale 1 cup, chopped (x1) 11% DV 2mg
  • Cooked Kale 1 cup, chopped (x1) 6% DV 1.1mg
  • Red Leaf Lettuce 1 cup shredded (x1) 2% DV 0.3mg
  • Romaine Lettuce 1 cup shredded (x1) 3% DV 0.5mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Scotch Kale 1 cup, chopped (x1) 11% DV 137.4mg
  • Cooked Kale 1 cup, chopped (x1) 15% DV 195mg
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 9.2mg
  • Romaine Lettuce 1 cup shredded (x1) 1% DV 15.5mg
Add

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Scotch Kale 1 cup, chopped (x1) 6% DV 301.5mg
  • Cooked Kale 1 cup, chopped (x1) 4% DV 187.2mg
  • Red Leaf Lettuce 1 cup shredded (x1) 1% DV 52.4mg
  • Romaine Lettuce 1 cup shredded (x1) 2% DV 116.1mg
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Table Legend

  1. Scotch Kale
  2. Cooked Kale
  3. Red Leaf Lettuce
  4. Romaine Lettuce
~ = missing data
  Macronutrients
Food # 1 2 3 4
Weight (g) 67 130 28 47
Calories
(%DV)
28
(1%)
47
(2%)
4
(0%)
8
(0%)
Fat (g)
(%DV)
0.4
(1%)
1.6
(2%)
0.1
(0%)
0.1
(0%)
Protein (g)
(%DV)
1.9
(4%)
3.8
(8%)
0.4
(1%)
0.6
(1%)
Carbohydrate (g)
(%DV)
5.6
(2%)
6.9
(2%)
0.6
(0%)
1.5
(1%)
Sugars (g)
(%DV)
~
(~%)
1.6
(3%)
0.1
(0%)
0.6
(1%)
Fiber (g)
(%DV)
1.1
(4%)
5.2
(19%)
0.3
(1%)
1
(4%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(0%)
0.2
(1%)
0
(0%)
0
(0%)
Net-Carbs (g) 4.4
1.7
0.4
0.6
Trans Fatty Acids (g) 0
0
0
0
  Minerals
Food # 1 2 3 4
Weight (g) 67 130 28 47
Calcium (mg)
(%DV)
137.4
(11%)
195
(15%)
9.2
(1%)
15.5
(1%)
Iron, Fe (mg)
(%DV)
2
(11%)
1.1
(6%)
0.3
(2%)
0.5
(3%)
Potassium, K (mg)
(%DV)
301.5
(6%)
187.2
(4%)
52.4
(1%)
116.1
(2%)
Magnesium (mg)
(%DV)
59
(14%)
32.5
(8%)
3.4
(1%)
6.6
(2%)
Phosphorus, P (mg)
(%DV)
41.5
(3%)
54.6
(4%)
7.8
(1%)
14.1
(1%)
Sodium (mg)
(%DV)
46.9
(2%)
20.8
(1%)
7
(0%)
3.8
(0%)
Zinc, Zn (mg)
(%DV)
0.2
(2%)
0.4
(3%)
0.1
(1%)
0.1
(1%)
Copper, Cu (mg)
(%DV)
0.2
(18%)
0.1
(10%)
0
(1%)
0
(3%)
Manganese (mg)
(%DV)
0.4
(19%)
0.7
(31%)
0.1
(2%)
0.1
(3%)
Selenium, Se (μg)
(%DV)
0.6
(1%)
1.2
(2%)
0.4
(1%)
0.2
(0%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
~
Iodine, I (μg) ~
~
~
~
Chlorine (mg) ~
~
~
~
Chromium (μg) ~
~
~
~
  Vitamins
Food # 1 2 3 4
Weight (g) 67 130 28 47
Vitamin A, RAE (μg)
(%DV)
103.9
(12%)
189.8
(21%)
105
(12%)
204.9
(23%)
Vitamin C (mg)
(%DV)
87.1
(97%)
23.1
(26%)
1
(1%)
1.9
(2%)
Thiamin (B1) (mg)
(%DV)
0
(4%)
0.1
(7%)
0
(1%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.2
(14%)
0
(2%)
0
(2%)
Niacin (B3) (mg)
(%DV)
0.9
(5%)
0.6
(4%)
0.1
(1%)
0.1
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0.2
(4%)
0
(1%)
0.1
(1%)
Vitamin B6 (mg)
(%DV)
0.2
(9%)
0.1
(5%)
0
(2%)
0
(2%)
Biotin (μg) ~
~
~
~
Folate (B9) (μg)
(%DV)
18.8
(5%)
84.5
(21%)
10.1
(3%)
63.9
(16%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
18.8
(5%)
84.5
(21%)
10.1
(3%)
63.9
(16%)
Folate DFE (μg)
(%)
18.8
(5%)
84.5
(21%)
10.1
(3%)
63.9
(16%)
Choline (mg)
(%DV)
~
(~%)
0.5
(0%)
3.3
(1%)
4.7
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
0
Carotene, beta (μg)
(%RDA)
~
(~%)
2250.3
(21%)
1258.6
(12%)
2456.2
(23%)
Carotene, alpha (μg)
(%RDA)
~
(~%)
13
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
~
(~%)
33.8
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
2077
(69%)
3789.5
(126%)
2097.8
(70%)
4093.7
(136%)
Lycopene (μg) ~
0
0
0
Lut + Zeaxanthin (μg) ~
6477.9
482.7
1086.6
Vitamin E (mg)
(%DV)
~
(~%)
2.1
(14%)
0
(0%)
0.1
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
~
Vitamin D3 (μg) ~
~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
~
(~%)
544.1
(453%)
39.3
(33%)
48.2
(40%)
Vitamin K1 (μg) ~
0
0
0
Menaquinone-4 (μg) ~
0
~
~
  Other
Food # 1 2 3 4
Weight (g) 67 130 28 47
Water (g) 58.3
116.8
26.8
44.5
Ash (g) 1
1
0
0
Alcohol (g) ~
0
0
0
Caffeine (mg) ~
0
0
0
Theobromine (mg) ~
0
0
0
PRAL score -7.24
-3.45
-0.84
-2.02
  Carbohydrates
Food # 1 2 3 4
Weight (g) 67 130 28 47
Soluble Fiber (g) ~
~
~
~
Insoluble Fiber (g) ~
~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
0.3
0
0
Glucose (Dextrose) (g) ~
0.7
0.1
0.2
Fructose (g) ~
0.5
0.1
0.4
Lactose (g) ~
0
0
0
Maltose (g) ~
0
0
0
Galactose (g) ~
0
0
0
Starch (g) ~
~
0
0
Carbohydrate, other (g) ~
~
~
~
Total sugar alcohols (g) ~
~
~
~
  Fats
Food # 1 2 3 4
Weight (g) 67 130 28 47
Monounsaturated Fats (mg) 30
133
3
6
Polyunsaturated Fats (mg) 194
858
32
75
Omega 3s (mg)
(%AI)
103
(6%)
482
(30%)
23
(1%)
53
(3%)
Omega 6s (mg)
(%AI)
79
(0%)
372
(2%)
10
(0%)
22
(0%)
Omega 3 to Omega 6 Ratio 1.31
1.3
2.38
2.4
Omega 6 to Omega 3 Ratio 0.77
0.77
0.42
0.42
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) ~
~
~
~
4:0 (mg) ~
0
0
0
6:0 (mg) ~
0
0
0
8:0 (mg) 0
0
0
0
10:0 (mg) 0
0
0
0
12:0 (mg) 1340
8
0
0
13:0 (mg) ~
~
~
~
14:0 (mg) 2010
8
0
0
15:0 (mg) ~
~
~
~
16:0 (mg) 44
203
7
16
17:0 (mg) ~
~
~
~
18:0 (mg) 2
8
1
2
20:0 (mg) ~
~
~
~
22:0 (mg) ~
~
~
~
24:0 (mg) ~
~
~
~
14:1 (mg) ~
~
~
~
15:1 (mg) ~
~
~
~
16:1 undifferentiated (mg) 670
0
1
1
16:1 c (mg) ~
~
~
~
17:1 (mg) ~
~
~
~
18:1 undifferentiated (mg) 28
133
2
4
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) 79
372
10
22
18:2 n-6 c,c (mg) ~
~
~
~
18:2 CLAs (mg) ~
~
~
~
18:2 i (mg) ~
~
~
~
18:3 undiff (mg) 103
482
23
53
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) 670
4
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 4
Weight (g) 67 130 28 47
Betaine (mg) ~
0
0
0
Tryptophan (mg)
(%RDI)
22780
(8136%)
46
(16%)
6
(2%)
5
(2%)
Threonine (mg)
(%RDI)
84
(8%)
170
(16%)
13
(1%)
20
(2%)
Isoleucine (mg)
(%RDI)
113
(8%)
229
(16%)
11
(1%)
21
(2%)
Leucine (mg)
(%RDI)
131
(5%)
267
(10%)
20
(1%)
36
(1%)
Lysine (mg)
(%RDI)
113
(5%)
229
(11%)
13
(1%)
30
(1%)
Methionine (mg)
(%RDI)
18090
(2485%)
38
(5%)
4
(1%)
7
(1%)
Cystine (mg)
(%RDI)
24790
(8638%)
51
(18%)
3
(1%)
3
(1%)
Phenylalanine (mg)
(%RDI)
96
(11%)
195
(22%)
19
(2%)
31
(3%)
Tyrosine (mg)
(%RDI)
66330
(7581%)
135
(15%)
8
(1%)
12
(1%)
Valine (mg)
(%RDI)
103
(6%)
208
(11%)
13
(1%)
26
(1%)
Arginine (mg) 105
212
11
25
Histidine (mg)
(%RDI)
39530
(5647%)
224
(32%)
5
(1%)
10
(1%)
Alanine (mg) 94
192
14
26
Aspartic acid (mg) 168
342
39
65
Glutamic acid (mg) 213
432
43
84
Glycine (mg) 90
183
13
23
Proline (mg) 111
226
11
21
Serine (mg) 79
161
12
24
Hydroxyproline (mg) ~
~
~
~
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