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Flax Seeds ×
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Spinach ×
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Wild Blueberries (Frozen) ×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Flax Seeds vs Spinach vs Wild Blueberries (Frozen)

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 8% DV 152 calories
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Wild Blueberries (Frozen) 1 cup, frozen (x1) 4% DV 80 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 18% DV 12g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Wild Blueberries (Frozen) 1 cup, frozen (x1) 0% DV 0.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 3% DV 8.2g
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Wild Blueberries (Frozen) 1 cup, frozen (x1) 6% DV 19.4g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 10% DV 5.2g
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Wild Blueberries (Frozen) 1 cup, frozen (x1) 0% DV 0g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 0% DV 0mg
  • Wild Blueberries (Frozen) 1 cup, frozen (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 31% DV 7.8g
  • Spinach 1 cup (x1) 3% DV 0.7g
  • Wild Blueberries (Frozen) 1 cup, frozen (x1) 25% DV 6.2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 1% DV 0.4g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Wild Blueberries (Frozen) 1 cup, frozen (x1) ~% DV ~g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 9% DV 1.6mg
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Wild Blueberries (Frozen) 1 cup, frozen (x1) 5% DV 0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 6% DV 72.4mg
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Wild Blueberries (Frozen) 1 cup, frozen (x1) 2% DV 23.8mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 5% DV 230.9mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Wild Blueberries (Frozen) 1 cup, frozen (x1) 2% DV 95.2mg

Table Legend

  1. Flax Seeds
  2. Spinach
  3. Wild Blueberries (Frozen)
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 30 140
Calories
(%DV)
152
(8%)
7
(0%)
80
(4%)
Fat (g)
(%DV)
12
(18%)
0.1
(0%)
0.2
(0%)
Protein (g)
(%DV)
5.2
(10%)
0.9
(2%)
0
(0%)
Carbohydrate (g)
(%DV)
8.2
(3%)
1.1
(0%)
19.4
(6%)
Sugars (g)
(%DV)
0.4
(1%)
0.1
(0%)
~
(~%)
Fiber (g)
(%DV)
7.8
(31%)
0.7
(3%)
6.2
(25%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
1
(5%)
0
(0%)
0
(0%)
Net-Carbs (g) 0.4
0.4
13.2
Trans Fatty Acids (g) ~
0
0
  Minerals
Food # 1 2 3
Weight (g) 28 30 140
Calcium (mg)
(%DV)
72.4
(6%)
29.7
(2%)
23.8
(2%)
Iron, Fe (mg)
(%DV)
1.6
(9%)
0.8
(5%)
0.8
(5%)
Potassium, K (mg)
(%DV)
230.9
(5%)
167.4
(4%)
95.2
(2%)
Magnesium (mg)
(%DV)
111.3
(27%)
23.7
(6%)
9.8
(2%)
Phosphorus, P (mg)
(%DV)
182.3
(15%)
14.7
(1%)
18.2
(1%)
Sodium (mg)
(%DV)
8.5
(0%)
23.7
(1%)
4.2
(0%)
Zinc, Zn (mg)
(%DV)
1.2
(11%)
0.2
(1%)
0.9
(9%)
Copper, Cu (mg)
(%DV)
0.3
(38%)
0
(4%)
~
(~%)
Manganese (mg)
(%DV)
0.7
(31%)
0.3
(12%)
4
(175%)
Selenium, Se (μg)
(%DV)
7.2
(13%)
0.3
(1%)
~
(~%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 30 140
Vitamin A, RAE (μg)
(%DV)
0
(0%)
140.7
(16%)
4.2
(0%)
Vitamin C (mg)
(%DV)
0.2
(0%)
8.4
(9%)
2.4
(3%)
Thiamin (B1) (mg)
(%DV)
0.5
(39%)
0
(2%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0
(4%)
0.1
(4%)
0
(1%)
Niacin (B3) (mg)
(%DV)
0.9
(5%)
0.2
(1%)
0.9
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(6%)
0
(0%)
~
(~%)
Vitamin B6 (mg)
(%DV)
0.1
(8%)
0.1
(3%)
0
(2%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
24.7
(6%)
58.2
(15%)
~
(~%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
~
(~%)
Food Folate (μg)
(%)
24.7
(6%)
58.2
(15%)
~
(~%)
Folate DFE (μg)
(%)
24.7
(6%)
58.2
(15%)
~
(~%)
Choline (mg)
(%DV)
22.4
(4%)
5.8
(1%)
~
(~%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
~
Carotene, beta (μg)
(%RDA)
0
(0%)
1687.8
(16%)
49
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
2.8
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
2813.1
(94%)
82.6
(3%)
Lycopene (μg) 0
0
~
Lut + Zeaxanthin (μg) 184.9
3659.4
~
Vitamin E (mg)
(%DV)
0.1
(1%)
0.6
(4%)
0.4
(2%)
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)
1.2
(1%)
144.9
(121%)
~
(~%)
Vitamin K1 (μg) 0
~
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 28 30 140
Water (g) 2
27.4
120.1
Ash (g) 1
1
0
Alcohol (g) 0
0
~
Caffeine (mg) 0
0
~
Theobromine (mg) 0
0
~
PRAL score 0.55
-3.58
-1.9
  Carbohydrates
Food # 1 2 3
Weight (g) 28 30 140
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.3
0
0
Glucose (Dextrose) (g) 0.1
0
4.7
Fructose (g) 0
0
5.2
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 30 140
Monosaturated Fats (mg) 2138
3
28
Polyunsaturated Fats (mg) 8159
50
126
Omega 3s (mg)
(%AI)
6479
(405%)
41
(3%)
~
(~%)
Omega 6s (mg)
(%AI)
1678
(10%)
8
(0%)
~
(~%)
Omega 3 to Omega 6 Ratio 3.86
5.31
~
Omega 6 to Omega 3 Ratio 0.26
0.19
~
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) 3.124
~
~
Campesterol (mg) 12.78
~
~
Beta-sitosterol (mg) 25.6
~
~
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) 2
3
~
15:0 (mg) 1
~
~
16:0 (mg) 615
15
~
17:0 (mg) 5
~
~
18:0 (mg) 378
1
~
20:0 (mg) 15
~
~
22:0 (mg) 15
~
~
24:0 (mg) 9
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 7
2
~
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 2090
2
~
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 19
0
~
22:1 undifferentiated (mg) 4
0
~
22:1 c (mg) ~
~
~
24:1 c (mg) 18
~
~
18:2 undiff (mg) 1676
8
~
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 6479
41
~
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
~
20:2 n-6 c,c (mg) 2
~
~
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 3
Weight (g) 28 30 140
Betaine (mg) 1
31
~
Tryptophan (mg)
(%RDI)
84
(30%)
12
(4%)
~
(~%)
Threonine (mg)
(%RDI)
218
(21%)
37
(3%)
~
(~%)
Isoleucine (mg)
(%RDI)
254
(18%)
44
(3%)
~
(~%)
Leucine (mg)
(%RDI)
351
(13%)
67
(2%)
~
(~%)
Lysine (mg)
(%RDI)
245
(12%)
52
(2%)
~
(~%)
Methionine (mg)
(%RDI)
105
(14%)
16
(2%)
~
(~%)
Cystine (mg)
(%RDI)
97
(34%)
11
(4%)
~
(~%)
Phenylalanine (mg)
(%RDI)
272
(31%)
39
(4%)
~
(~%)
Tyrosine (mg)
(%RDI)
140
(16%)
32
(4%)
~
(~%)
Valine (mg)
(%RDI)
304
(17%)
48
(3%)
~
(~%)
Arginine (mg) 547
49
~
Histidine (mg)
(%RDI)
134
(19%)
19
(3%)
~
(~%)
Alanine (mg) 263
43
~
Aspartic acid (mg) 581
72
~
Glutamic acid (mg) 1147
103
~
Glycine (mg) 354
40
~
Proline (mg) 229
34
~
Serine (mg) 275
31
~
Hydroxyproline (mg) 50
~
~