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Nutrition Facts Comparison Tool

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Flax Seeds
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Spinach
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Honey
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 8% DV 152 calories
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Honey 1 tbsp (x1) 3% DV 64 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 15% DV 12g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Honey 1 tbsp (x1) 0% DV 0g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 3% DV 8.2g
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Honey 1 tbsp (x1) 6% DV 17.3g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 10% DV 5.2g
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Honey 1 tbsp (x1) 0% DV 0.1g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 0% DV 0mg
  • Honey 1 tbsp (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 28% DV 7.8g
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Honey 1 tbsp (x1) 0% DV 0g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 1% DV 0.4g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Honey 1 tbsp (x1) 34% DV 17.2g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 9% DV 1.6mg
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Honey 1 tbsp (x1) 0% DV 0.1mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 6% DV 72.4mg
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Honey 1 tbsp (x1) 0% DV 1.3mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 5% DV 230.9mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Honey 1 tbsp (x1) 0% DV 10.9mg
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Table Legend

  1. Flax Seeds
  2. Spinach
  3. Honey
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 30 21
Calories
(%DV)		 152
(8%)		 7
(0%)		 64
(3%)
Fat (g)
(%DV)		 12
(15%)		 0.1
(0%)		 0
(0%)
Protein (g)
(%DV)		 5.2
(10%)		 0.9
(2%)		 0.1
(0%)
Carbohydrate (g)
(%DV)		 8.2
(3%)		 1.1
(0%)		 17.3
(6%)
Sugars (g)
(%DV)		 0.4
(1%)		 0.1
(0%)		 17.2
(34%)
Fiber (g)
(%DV)		 7.8
(28%)		 0.7
(2%)		 0
(0%)
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
17.3
Trans Fatty Acids (g) ~
0
~
  Minerals
Food # 1 2 3
Weight (g) 28 30 21
Calcium (mg)
(%DV)		 72.4
(6%)		 29.7
(2%)		 1.3
(0%)
Iron, Fe (mg)
(%DV)		 1.6
(9%)		 0.8
(5%)		 0.1
(0%)
Potassium, K (mg)
(%DV)		 230.9
(5%)		 167.4
(4%)		 10.9
(0%)
Magnesium (mg)
(%DV)		 111.3
(27%)		 23.7
(6%)		 0.4
(0%)
Phosphorus, P (mg)
(%DV)		 182.3
(15%)		 14.7
(1%)		 0.8
(0%)
Sodium (mg)
(%DV)		 8.5
(0%)		 23.7
(1%)		 0.8
(0%)
Zinc, Zn (mg)
(%DV)		 1.2
(11%)		 0.2
(1%)		 0
(0%)
Copper, Cu (mg)
(%DV)		 0.3
(38%)		 0
(4%)		 0
(1%)
Manganese (mg)
(%DV)		 0.7
(31%)		 0.3
(12%)		 0
(1%)
Selenium, Se (μg)
(%DV)		 7.2
(13%)		 0.3
(1%)		 0.2
(0%)
Fluoride, F (μg)
(%AI)		 ~
(~%)		 ~
(~%)		 1.5
(0%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 30 21
Vitamin A, RAE (μg)
(%DV)		 0
(0%)		 140.7
(16%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.2
(0%)		 8.4
(9%)		 0.1
(0%)
Thiamin (B1) (mg)
(%DV)		 0.5
(39%)		 0
(2%)		 0
(0%)
Riboflavin (B2) (mg)
(%DV)		 0
(4%)		 0.1
(4%)		 0
(1%)
Niacin (B3) (mg)
(%DV)		 0.9
(5%)		 0.2
(1%)		 0
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 0.3
(6%)		 0
(0%)		 0
(0%)
Vitamin B6 (mg)
(%DV)		 0.1
(8%)		 0.1
(3%)		 0
(0%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)		 24.7
(6%)		 58.2
(15%)		 0.4
(0%)
Folic acid (μg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (μg)
(%)		 24.7
(6%)		 58.2
(15%)		 0.4
(0%)
Folate DFE (μg)
(%)		 24.7
(6%)		 58.2
(15%)		 0.4
(0%)
Choline (mg)
(%DV)		 22.4
(4%)		 5.8
(1%)		 0.5
(0%)
Vitamin B12 (μg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)		 0
(0%)		 1687.8
(16%)		 0
(0%)
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)		 0
(0%)		 2813.1
(94%)		 0
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 184.9
3659.4
0
Vitamin E (mg)
(%DV)		 0.1
(1%)		 0.6
(4%)		 0
(0%)
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%)		 0
(0%)
Vitamin K1 (μg) 0
~
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 28 30 21
Water (g) 2
27.4
3.6
Ash (g) 1
1
0
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.55
-3.58
-0.2
  Carbohydrates
Food # 1 2 3
Weight (g) 28 30 21
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) 0.3
0
0.2
Glucose (Dextrose) (g) 0.1
0
7.5
Fructose (g) 0
0
8.6
Lactose (g) 0
0
~
Maltose (g) 0
0
0.3
Galactose (g) 0
0
0.7
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 30 21
Monounsaturated Fats (mg) 2138
3
0
Polyunsaturated Fats (mg) 8159
50
0
Omega 3s (mg)
(%AI)		 6479
(405%)		 41
(3%)		 0
(0%)
Omega 6s (mg)
(%AI)		 1678
(10%)		 8
(0%)		 0
(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
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) 3.124
~
~
Campesterol (mg) 12.78
~
~
Beta-sitosterol (mg) 25.6
~
~
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) 2
3
0
15:0 (mg) 1
~
~
16:0 (mg) 615
15
0
17:0 (mg) 5
~
~
18:0 (mg) 378
1
0
20:0 (mg) 15
~
~
22:0 (mg) 15
~
~
24:0 (mg) 9
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 7
2
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 2090
2
0
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 19
0
0
22:1 undifferentiated (mg) 4
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) 18
~
~
18:2 undiff (mg) 1676
8
0
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 6479
41
0
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
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
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 21
Betaine (mg) 1
31
0
Tryptophan (mg)
(%RDI)		 84
(30%)		 12
(4%)		 1
(0%)
Threonine (mg)
(%RDI)		 218
(21%)		 37
(3%)		 1
(0%)
Isoleucine (mg)
(%RDI)		 254
(18%)		 44
(3%)		 2
(0%)
Leucine (mg)
(%RDI)		 351
(13%)		 67
(2%)		 2
(0%)
Lysine (mg)
(%RDI)		 245
(12%)		 52
(2%)		 2
(0%)
Methionine (mg)
(%RDI)		 105
(14%)		 16
(2%)		 0
(0%)
Cystine (mg)
(%RDI)		 97
(34%)		 11
(4%)		 1
(0%)
Phenylalanine (mg)
(%RDI)		 272
(31%)		 39
(4%)		 2
(0%)
Tyrosine (mg)
(%RDI)		 140
(16%)		 32
(4%)		 2
(0%)
Valine (mg)
(%RDI)		 304
(17%)		 48
(3%)		 2
(0%)
Arginine (mg) 547
49
1
Histidine (mg)
(%RDI)		 134
(19%)		 19
(3%)		 0
(0%)
Alanine (mg) 263
43
1
Aspartic acid (mg) 581
72
6
Glutamic acid (mg) 1147
103
4
Glycine (mg) 354
40
1
Proline (mg) 229
34
19
Serine (mg) 275
31
1
Hydroxyproline (mg) 50
~
~
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