Nutrition Comparison Tool
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Raw Kale
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Raw Dandelion Greens
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Collards, frozen, chopped, cooked, boiled, drained, without salt
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
  • Raw 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


78g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.24g
  • Raw Dandelion Greens 1 cup, chopped (x1) 0% DV 0.39g
  • Collards, frozen, chopped, cooked, boiled, drained, without salt 1 cup, chopped (x1) 1% DV 0.7g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.71g
  • Raw 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)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.47g
  • Raw 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)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
  • Raw Dandelion Greens 1 cup, chopped (x1) 0% DV 0mg
  • Collards, frozen, chopped, cooked, boiled, drained, without salt 1 cup, chopped (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.03g
  • Raw Dandelion Greens 1 cup, chopped (x1) 0% DV 0.09g
  • Collards, frozen, chopped, cooked, boiled, drained, without salt 1 cup, chopped (x1) 1% DV 0.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.66g
  • Raw Dandelion Greens 1 cup, chopped (x1) 7% DV 1.9g
  • Collards, frozen, chopped, cooked, boiled, drained, without salt 1 cup, chopped (x1) 17% DV 4.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.16g
  • Raw Dandelion Greens 1 cup, chopped (x1) 1% DV 0.39g
  • Collards, frozen, chopped, cooked, boiled, drained, without salt 1 cup, chopped (x1) 2% DV 0.97g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.26mg
  • Raw 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)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
  • Raw 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)
  • Raw Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
  • Raw 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
Comparison Table

Table Legend

  1. Raw Kale
  2. Raw Dandelion Greens
  3. Collards, frozen, chopped, cooked, boiled, drained, without salt
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 16 55 170
Calories
(%DV)		 6
(0%)		 25
(1%)		 61
(3%)
Fat (g)
(%DV)		 0.24
(0%)		 0.39
(0%)		 0.7
(1%)
Protein (g)
(%DV)		 0.47
(1%)		 1.5
(3%)		 5
(10%)
Carbohydrate (g)
(%DV)		 0.71
(0%)		 5.1
(2%)		 12.1
(4%)
Sugars (g)
(%DV)		 0.16
(0%)		 0.39
(1%)		 0.97
(2%)
Fiber (g)
(%DV)		 0.66
(2%)		 1.9
(7%)		 4.8
(17%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.03
(0%)		 0.09
(0%)		 0.1
(1%)
Net-Carbs (g) 0.05
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)		 0.26
(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)		 0.06
(1%)		 0.23
(2%)		 0.46
(4%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.09
(10%)		 0.09
(10%)
Manganese (mg)
(%DV)		 0.15
(6%)		 0.19
(8%)		 1.1
(49%)
Selenium, Se (mcg)
(%DV)		 0.14
(0%)		 0.28
(1%)		 2.6
(5%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 16 55 170
Vitamin A, RAE (mcg)
(%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)		 0.02
(2%)		 0.1
(9%)		 0.08
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(4%)		 0.14
(11%)		 0.2
(15%)
Niacin (B3) (mg)
(%DV)		 0.19
(1%)		 0.44
(3%)		 1.1
(7%)
Vitamin B5 (PA) (mg)
(%DV)		 0.06
(1%)		 0.05
(1%)		 0.2
(4%)
Vitamin B6 (mg)
(%DV)		 0.02
(1%)		 0.14
(8%)		 0.19
(11%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 9.9
(2%)		 14.9
(4%)		 129.2
(32%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 9.9
(2%)		 14.9
(4%)		 129.2
(32%)
Folate DFE (mcg)
(%)		 9.9
(2%)		 14.9
(4%)		 129.2
(32%)
Choline (mg)
(%DV)		 0.08
(0%)		 19.4
(4%)		 76.7
(14%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 459.7
(4%)		 3219.7
(30%)		 11590.6
(107%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 199.7
(1%)		 215.9
(1%)
Cryptoxanthin, beta (mcg)
(%RDA)		 4.3
(0%)		 66.6
(0%)		 47.6
(0%)
Vitamin A, IU (IU) 769.9 5588.6 19538.1
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1001.8
7485.5
18526.6
Vitamin E (mg)
(%DV)		 0.11
(1%)		 1.9
(13%)		 2.1
(14%)
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)		 62.3
(52%)		 428.1
(357%)		 1059.4
(883%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) 0
--
--
  Other
Food # 1 2 3
Weight (g) 16 55 170
Water (g) 14.3
47.1
150.4
Ash (g) 0.25
0.99
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) 0.03
--
--
Glucose (Dextrose) (g) 0.06
--
--
Fructose (g) 0.07
--
--
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 (g) 0.017
0.008
0.034
Polyunsaturated Fats (g) 0.108
0.168
0.357
Omega 3s (g)
(%AI)		 0.06
(4%)		 0.024
(2%)		 0.216
(13%)
Omega 6s (g)
(%AI)		 0.047
(0%)		 0.144
(1%)		 0.102
(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
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) 0.001
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.001
0.005
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.025
0.08
0.082
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.001
0.004
0.01
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
0.012
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.017
0.008
0.014
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) 0.047
0.144
0.102
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.06
0.024
0.216
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
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) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 16 55 170
Essential  
Histidine (mg)
(%RDI)		 28
(4%)		 --
(--%)		 97
(14%)
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%)
Phenylalanine (mg)
(%RDI)		 24
(3%)		 --
(--%)		 179
(20%)
Threonine (mg)
(%RDI)		 21
(2%)		 --
(--%)		 179
(17%)
Tryptophan (mg)
(%RDI)		 6
(2%)		 --
(--%)		 65
(23%)
Valine (mg)
(%RDI)		 25
(1%)		 --
(--%)		 247
(14%)
Conditional  
Arginine (mg) 26
--
258
Cystine (mg)
(%RDI)		 6
(2%)		 --
(--%)		 51
(18%)
Glycine (mg) 23
--
194
Proline (mg) 28
--
214
Tyrosine (mg)
(%RDI)		 16
(2%)		 --
(--%)		 136
(16%)
Non-Essential  
Alanine (mg) 24
--
216
Aspartic acid (mg) 42
--
388
Betaine (mg) 0.05
--
0.34
Glutamic acid (mg) 53
--
422
Hydroxyproline (mg) --
--
--
Serine (mg) 20
--
162
Data Source
Raw Kale
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Dandelion Greens
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Collards, frozen, chopped, cooked, boiled, drained, without salt
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.