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Kale
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Dandelion Greens
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Collards Frozen Chopped Cooked Boiled Drained Without Salt
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Nutrition Facts Comparison Tool

Nutrition Comparison of Kale vs Dandelion Greens vs Collards Frozen Chopped Cooked Boiled Drained Without Salt

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
  • Dandelion Greens 1 cup, chopped (x1) 1% DV 25 calories
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt 1 cup, chopped (x1) 3% DV 61 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.2g
  • Dandelion Greens 1 cup, chopped (x1) 1% DV 0.4g
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt 1 cup, chopped (x1) 1% DV 0.7g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.7g
  • Dandelion Greens 1 cup, chopped (x1) 2% DV 5.1g
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt 1 cup, chopped (x1) 4% DV 12.1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.5g
  • Dandelion Greens 1 cup, chopped (x1) 3% DV 1.5g
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt 1 cup, chopped (x1) 10% DV 5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
  • Dandelion Greens 1 cup, chopped (x1) 0% DV 0mg
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt 1 cup, chopped (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 0.7g
  • Dandelion Greens 1 cup, chopped (x1) 8% DV 1.9g
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt 1 cup, chopped (x1) 19% DV 4.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.2g
  • Dandelion Greens 1 cup, chopped (x1) 1% DV 0.4g
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt 1 cup, chopped (x1) 2% DV 1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.3mg
  • Dandelion Greens 1 cup, chopped (x1) 9% DV 1.7mg
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt 1 cup, chopped (x1) 11% DV 1.9mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
  • Dandelion Greens 1 cup, chopped (x1) 8% DV 102.9mg
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt 1 cup, chopped (x1) 27% DV 357mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
  • Dandelion Greens 1 cup, chopped (x1) 5% DV 218.4mg
  • Collards Frozen Chopped Cooked Boiled Drained Without Salt 1 cup, chopped (x1) 9% DV 426.7mg

Table Legend

  1. Kale
  2. Dandelion Greens
  3. Collards Frozen Chopped Cooked Boiled Drained Without Salt
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 16 55 170
Calories
(%DV)
6
(0%)
25
(1%)
61
(3%)
Fat (g)
(%DV)
0.2
(0%)
0.4
(1%)
0.7
(1%)
Protein (g)
(%DV)
0.5
(1%)
1.5
(3%)
5
(10%)
Carbohydrate (g)
(%DV)
0.7
(0%)
5.1
(2%)
12.1
(4%)
Sugars (g)
(%DV)
0.2
(0%)
0.4
(1%)
1
(2%)
Fiber (g)
(%DV)
0.7
(3%)
1.9
(8%)
4.8
(19%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
0.1
(1%)
Net-Carbs (g) 0.1
3.1
7.3
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 16 55 170
Calcium (mg)
(%DV)
40.6
(3%)
102.9
(8%)
357
(27%)
Iron, Fe (mg)
(%DV)
0.3
(1%)
1.7
(9%)
1.9
(11%)
Potassium, K (mg)
(%DV)
55.7
(1%)
218.4
(5%)
426.7
(9%)
Magnesium (mg)
(%DV)
5.3
(1%)
19.8
(5%)
51
(12%)
Phosphorus, P (mg)
(%DV)
8.8
(1%)
36.3
(3%)
45.9
(4%)
Sodium (mg)
(%DV)
8.5
(0%)
41.8
(2%)
85
(4%)
Zinc, Zn (mg)
(%DV)
0.1
(1%)
0.2
(2%)
0.5
(4%)
Copper, Cu (mg)
(%DV)
0
(1%)
0.1
(10%)
0.1
(10%)
Manganese (mg)
(%DV)
0.1
(6%)
0.2
(8%)
1.1
(49%)
Selenium, Se (μg)
(%DV)
0.1
(0%)
0.3
(1%)
2.6
(5%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 16 55 170
Vitamin A, RAE (μg)
(%DV)
38.6
(4%)
279.4
(31%)
977.5
(109%)
Vitamin C (mg)
(%DV)
14.9
(17%)
19.3
(21%)
44.9
(50%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0.1
(9%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0.1
(11%)
0.2
(15%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
0.4
(3%)
1.1
(7%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0
(1%)
0.2
(4%)
Vitamin B6 (mg)
(%DV)
0
(1%)
0.1
(8%)
0.2
(11%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
9.9
(2%)
14.9
(4%)
129.2
(32%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
9.9
(2%)
14.9
(4%)
129.2
(32%)
Folate DFE (μg)
(%)
9.9
(2%)
14.9
(4%)
129.2
(32%)
Choline (mg)
(%DV)
0.1
(0%)
19.4
(4%)
76.7
(14%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
459.7
(4%)
3219.7
(30%)
11590.6
(107%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
199.7
(1%)
215.9
(1%)
Cryptoxanthin, beta (μg)
(%RDA)
4.3
(0%)
66.6
(0%)
47.6
(0%)
Vitamin A, IU (IU)
(%DV)
769.9
(26%)
5588.6
(186%)
19538.1
(651%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 1001.8
7485.5
18526.6
Vitamin E (mg)
(%DV)
0.1
(1%)
1.9
(13%)
2.1
(14%)
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)
62.3
(52%)
428.1
(357%)
1059.4
(883%)
Vitamin K1 (μg) 0
~
~
Menaquinone-4 (μg) 0
~
~
  Other
Food # 1 2 3
Weight (g) 16 55 170
Water (g) 14.3
47.1
150.4
Ash (g) 0
1
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.29
-4.39
-10.81
  Carbohydrates
Food # 1 2 3
Weight (g) 16 55 170
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0
~
~
Glucose (Dextrose) (g) 0.1
~
~
Fructose (g) 0.1
~
~
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) 16 55 170
Monounsaturated Fats (mg) 17
8
34
Polyunsaturated Fats (mg) 108
168
357
Omega 3s (mg)
(%AI)
60
(4%)
24
(2%)
216
(13%)
Omega 6s (mg)
(%AI)
47
(0%)
144
(1%)
102
(1%)
Omega 3 to Omega 6 Ratio 1.3
0.17
2.12
Omega 6 to Omega 3 Ratio 0.77
5.93
0.47
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
10:0 (mg) 0
0
0
12:0 (mg) 1
0
0
13:0 (mg) ~
~
~
14:0 (mg) 1
5
0
15:0 (mg) ~
~
~
16:0 (mg) 25
80
82
17:0 (mg) ~
~
~
18:0 (mg) 1
4
10
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 0
0
12
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 17
8
14
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) 47
144
102
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 60
24
216
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) 16 55 170
Betaine (mg) 0
~
0
Tryptophan (mg)
(%RDI)
6
(2%)
~
(~%)
65
(23%)
Threonine (mg)
(%RDI)
21
(2%)
~
(~%)
179
(17%)
Isoleucine (mg)
(%RDI)
28
(2%)
~
(~%)
206
(15%)
Leucine (mg)
(%RDI)
33
(1%)
~
(~%)
313
(11%)
Lysine (mg)
(%RDI)
28
(1%)
~
(~%)
240
(11%)
Methionine (mg)
(%RDI)
5
(1%)
~
(~%)
68
(9%)
Cystine (mg)
(%RDI)
6
(2%)
~
(~%)
51
(18%)
Phenylalanine (mg)
(%RDI)
24
(3%)
~
(~%)
179
(20%)
Tyrosine (mg)
(%RDI)
16
(2%)
~
(~%)
136
(16%)
Valine (mg)
(%RDI)
25
(1%)
~
(~%)
247
(14%)
Arginine (mg) 26
~
258
Histidine (mg)
(%RDI)
28
(4%)
~
(~%)
97
(14%)
Alanine (mg) 24
~
216
Aspartic acid (mg) 42
~
388
Glutamic acid (mg) 53
~
422
Glycine (mg) 23
~
194
Proline (mg) 28
~
214
Serine (mg) 20
~
162
Hydroxyproline (mg) ~
~
~
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