Nutrition Comparison Tool

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Kale
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Spinach
×
Dandelion Greens
×
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (-- = missing data)
  • Kale 1 oz (x1) 0% DV 10 calories
  • Spinach 1 oz (x1) 0% DV 7 calories
  • Dandelion Greens 1 oz (x1) 1% DV 13 calories

Fat Comparison


65g = Full Bar. (-- = missing data)
  • Kale 1 oz (x1) 1% DV 0.4g
  • Spinach 1 oz (x1) 0% DV 0.1g
  • Dandelion Greens 1 oz (x1) 0% DV 0.2g

Carbohydrate Comparison


300g = Full Bar. (-- = missing data)
  • Kale 1 oz (x1) 0% DV 1.3g
  • Spinach 1 oz (x1) 0% DV 1g
  • Dandelion Greens 1 oz (x1) 1% DV 2.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Kale 1 oz (x1) 2% DV 0.8g
  • Spinach 1 oz (x1) 2% DV 0.8g
  • Dandelion Greens 1 oz (x1) 2% DV 0.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Kale 1 oz (x1) 0% DV 0mg
  • Spinach 1 oz (x1) 0% DV 0mg
  • Dandelion Greens 1 oz (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (-- = missing data)
  • Kale 1 oz (x1) 4% DV 1.2g
  • Spinach 1 oz (x1) 2% DV 0.6g
  • Dandelion Greens 1 oz (x1) 4% DV 1g

Sugar Comparison


50g = Full Bar. (-- = missing data)
  • Kale 1 oz (x1) 1% DV 0.3g
  • Spinach 1 oz (x1) 0% DV 0.1g
  • Dandelion Greens 1 oz (x1) 0% DV 0.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Kale 1 oz (x1) 3% DV 0.5mg
  • Spinach 1 oz (x1) 4% DV 0.8mg
  • Dandelion Greens 1 oz (x1) 5% DV 0.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Kale 1 oz (x1) 6% DV 72mg
  • Spinach 1 oz (x1) 2% DV 28.1mg
  • Dandelion Greens 1 oz (x1) 4% DV 53mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Kale 1 oz (x1) 2% DV 98.7mg
  • Spinach 1 oz (x1) 3% DV 158.2mg
  • Dandelion Greens 1 oz (x1) 2% DV 112.5mg
Comparison Table

Table Legend

  1. Kale
  2. Spinach
  3. Dandelion Greens
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)		 10
(0%)		 7
(0%)		 13
(1%)
Fat (g)
(%DV)		 0.4
(1%)		 0.1
(0%)		 0.2
(0%)
Protein (g)
(%DV)		 0.8
(2%)		 0.8
(2%)		 0.8
(2%)
Carbohydrate (g)
(%DV)		 1.3
(0%)		 1
(0%)		 2.6
(1%)
Sugars (g)
(%DV)		 0.3
(1%)		 0.1
(0%)		 0.2
(0%)
Fiber (g)
(%DV)		 1.2
(4%)		 0.6
(2%)		 1
(4%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(0%)		 0
(0%)		 0
(0%)
Net-Carbs (g) 0.1
0.4
1.6
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)		 72
(6%)		 28.1
(2%)		 53
(4%)
Iron, Fe (mg)
(%DV)		 0.5
(3%)		 0.8
(4%)		 0.9
(5%)
Potassium, K (mg)
(%DV)		 98.7
(2%)		 158.2
(3%)		 112.5
(2%)
Magnesium (mg)
(%DV)		 9.4
(2%)		 22.4
(5%)		 10.2
(2%)
Phosphorus, P (mg)
(%DV)		 15.6
(1%)		 13.9
(1%)		 18.7
(1%)
Sodium (mg)
(%DV)		 15
(1%)		 22.4
(1%)		 21.5
(1%)
Zinc, Zn (mg)
(%DV)		 0.1
(1%)		 0.2
(1%)		 0.1
(1%)
Copper, Cu (mg)
(%DV)		 0
(2%)		 0
(4%)		 0
(5%)
Manganese (mg)
(%DV)		 0.3
(11%)		 0.3
(11%)		 0.1
(4%)
Selenium, Se (mcg)
(%DV)		 0.3
(0%)		 0.3
(1%)		 0.1
(0%)
Fluoride, F (mcg)
(%AI)		 --
(-%)		 --
(-%)		 --
(-%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 28 28
Vitamin A, RAE (mcg)
(%DV)		 68.3
(8%)		 133
(15%)		 144
(16%)
Vitamin C (mg)
(%DV)		 26.5
(29%)		 8
(9%)		 9.9
(11%)
Thiamin (B1) (mg)
(%DV)		 0
(3%)		 0
(2%)		 0.1
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(8%)		 0.1
(4%)		 0.1
(6%)
Niacin (B3) (mg)
(%DV)		 0.3
(2%)		 0.2
(1%)		 0.2
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.1
(2%)		 0
(0%)		 0
(0%)
Vitamin B6 (mg)
(%DV)		 0
(2%)		 0.1
(3%)		 0.1
(4%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 17.6
(4%)		 55
(14%)		 7.7
(2%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 17.6
(4%)		 55
(14%)		 7.7
(2%)
Folate DFE (mcg)
(%)		 17.6
(4%)		 55
(14%)		 7.7
(2%)
Choline (mg)
(%DV)		 0.1
(0%)		 5.5
(1%)		 10
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 814.5
(8%)		 1595
(15%)		 1659.6
(15%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 102.9
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 7.7
(0%)		 0
(0%)		 34.3
(0%)
Vitamin A, IU (IU) 1364.2 2658.4 2880.6
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1775
3458.1
3858.4
Vitamin E (mg)
(%DV)		 0.2
(1%)		 0.6
(4%)		 1
(7%)
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)		 110.5
(92%)		 136.9
(114%)		 220.7
(184%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (mcg) 0
--
--
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 25.4
25.9
24.3
Ash (g) 0
0
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.28
-3.38
-2.27
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(-%)		 --
(-%)		 --
(-%)
Sucrose (g) 0.1
0
--
Glucose (Dextrose) (g) 0.1
0
--
Fructose (g) 0.1
0
--
Lactose (g) 0
0
--
Maltose (g) 0
0
--
Galactose (g) 0
0
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (g) 0.029
0.003
0.004
Polyunsaturated Fats (g) 0.191
0.047
0.087
Omega 3s (g)
(%AI)		 0.107
(0%)		 0.039
(0%)		 0.012
(0%)
Omega 6s (g)
(%AI)		 0.082
(0%)		 0.007
(0%)		 0.074
(0%)
Omega 3 to Omega 6 Ratio 1.3
5.31
0.17
Omega 6 to Omega 3 Ratio 0.77
0.19
5.93
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(-%)		 --
(-%)		 --
(-%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0.002
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.002
0.003
0.003
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.045
0.014
0.041
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.002
0.001
0.002
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0
0.001
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.029
0.001
0.004
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.082
0.007
0.074
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.107
0.039
0.012
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0.001
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
0.003
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Essential  
Histidine (mg)
(%RDI)		 49
(7%)		 18
(3%)		 --
(-%)
Isoleucine (mg)
(%RDI)		 50
(4%)		 42
(3%)		 --
(-%)
Leucine (mg)
(%RDI)		 58
(2%)		 63
(2%)		 --
(-%)
Lysine (mg)
(%RDI)		 50
(2%)		 49
(2%)		 --
(-%)
Methionine (mg)
(%RDI)		 8
(1%)		 15
(2%)		 --
(-%)
Phenylalanine (mg)
(%RDI)		 43
(5%)		 37
(4%)		 --
(-%)
Threonine (mg)
(%RDI)		 37
(4%)		 35
(3%)		 --
(-%)
Tryptophan (mg)
(%RDI)		 10
(4%)		 11
(4%)		 --
(-%)
Valine (mg)
(%RDI)		 45
(2%)		 46
(3%)		 --
(-%)
Conditional  
Arginine (mg) 46
46
--
Cystine (mg)
(%RDI)		 11
(4%)		 10
(3%)		 --
(-%)
Glycine (mg) 40
38
--
Proline (mg) 49
32
--
Tyrosine (mg)
(%RDI)		 29
(3%)		 31
(3%)		 --
(-%)
Non-Essential  
Alanine (mg) 42
40
--
Aspartic acid (mg) 74
68
--
Betaine (mg) 0
29
--
Glutamic acid (mg) 94
97
--
Hydroxyproline (mg) --
--
--
Serine (mg) 35
29
--
Data Source
Kale
USDA Food Data Central Standard Release (Common)
Spinach
USDA Food Data Central Standard Release (Common)
Dandelion Greens
USDA Food Data Central Standard Release (Common)
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