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Nutrition Facts Comparison Tool

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Kale
×
Turnip Greens
×
Mustard Greens
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 6 calories
  • Turnip Greens 1 cup, chopped (x1) 1% DV 18 calories
  • Mustard Greens 1 cup, chopped (x1) 1% DV 15 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.2g
  • Turnip Greens 1 cup, chopped (x1) 0% DV 0.2g
  • Mustard Greens 1 cup, chopped (x1) 0% DV 0.2g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.7g
  • Turnip Greens 1 cup, chopped (x1) 1% DV 3.9g
  • Mustard Greens 1 cup, chopped (x1) 1% DV 2.6g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.5g
  • Turnip Greens 1 cup, chopped (x1) 2% DV 0.8g
  • Mustard Greens 1 cup, chopped (x1) 3% DV 1.6g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0mg
  • Turnip Greens 1 cup, chopped (x1) 0% DV 0mg
  • Mustard Greens 1 cup, chopped (x1) 0% DV 0mg
Add

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 2% DV 0.7g
  • Turnip Greens 1 cup, chopped (x1) 6% DV 1.8g
  • Mustard Greens 1 cup, chopped (x1) 6% DV 1.8g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 0% DV 0.2g
  • Turnip Greens 1 cup, chopped (x1) 1% DV 0.4g
  • Mustard Greens 1 cup, chopped (x1) 1% DV 0.7g
Add

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 0.3mg
  • Turnip Greens 1 cup, chopped (x1) 3% DV 0.6mg
  • Mustard Greens 1 cup, chopped (x1) 5% DV 0.9mg
Add

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 3% DV 40.6mg
  • Turnip Greens 1 cup, chopped (x1) 8% DV 104.5mg
  • Mustard Greens 1 cup, chopped (x1) 5% DV 64.4mg
Add

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Kale 1 cup 1 inch pieces, loosely packed (x1) 1% DV 55.7mg
  • Turnip Greens 1 cup, chopped (x1) 3% DV 162.8mg
  • Mustard Greens 1 cup, chopped (x1) 5% DV 215mg
Add

Table Legend

  1. Kale
  2. Turnip Greens
  3. Mustard Greens
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 16 55 56
Calories
(%DV)
6
(0%)
18
(1%)
15
(1%)
Fat (g)
(%DV)
0.2
(0%)
0.2
(0%)
0.2
(0%)
Protein (g)
(%DV)
0.5
(1%)
0.8
(2%)
1.6
(3%)
Carbohydrate (g)
(%DV)
0.7
(0%)
3.9
(1%)
2.6
(1%)
Sugars (g)
(%DV)
0.2
(0%)
0.4
(1%)
0.7
(1%)
Fiber (g)
(%DV)
0.7
(2%)
1.8
(6%)
1.8
(6%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net-Carbs (g) 0.1
2.2
0.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 16 55 56
Calcium (mg)
(%DV)
40.6
(3%)
104.5
(8%)
64.4
(5%)
Iron, Fe (mg)
(%DV)
0.3
(1%)
0.6
(3%)
0.9
(5%)
Potassium, K (mg)
(%DV)
55.7
(1%)
162.8
(3%)
215
(5%)
Magnesium (mg)
(%DV)
5.3
(1%)
17.1
(4%)
17.9
(4%)
Phosphorus, P (mg)
(%DV)
8.8
(1%)
23.1
(2%)
32.5
(3%)
Sodium (mg)
(%DV)
8.5
(0%)
22
(1%)
11.2
(0%)
Zinc, Zn (mg)
(%DV)
0.1
(1%)
0.1
(1%)
0.1
(1%)
Copper, Cu (mg)
(%DV)
0
(1%)
0.2
(21%)
0.1
(10%)
Manganese (mg)
(%DV)
0.1
(6%)
0.3
(11%)
~
(~%)
Selenium, Se (μg)
(%DV)
0.1
(0%)
0.7
(1%)
0.5
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 16 55 56
Vitamin A, RAE (μg)
(%DV)
38.6
(4%)
318.5
(35%)
84.6
(9%)
Vitamin C (mg)
(%DV)
14.9
(17%)
33
(37%)
39.2
(44%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0
(3%)
0
(4%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0.1
(4%)
0.1
(5%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
0.3
(2%)
0.4
(3%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0.2
(4%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0
(1%)
0.1
(9%)
0.1
(6%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
9.9
(2%)
106.7
(27%)
6.7
(2%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
9.9
(2%)
106.7
(27%)
6.7
(2%)
Folate DFE (μg)
(%)
9.9
(2%)
106.7
(27%)
6.7
(2%)
Choline (mg)
(%DV)
0.1
(0%)
~
(~%)
0.3
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
459.7
(4%)
3823.6
(35%)
1002.4
(9%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
5.6
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
4.3
(0%)
0
(0%)
22.4
(0%)
Vitamin A, IU (IU)
(%DV)
769.9
(26%)
6372.9
(212%)
1693.4
(56%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 1001.8
7053.8
2088.8
Vitamin E (mg)
(%DV)
0.1
(1%)
1.6
(10%)
1.1
(8%)
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%)
138.1
(115%)
144.2
(120%)
Vitamin K1 (μg) 0
~
~
Menaquinone-4 (μg) 0
~
~
  Other
Food # 1 2 3
Weight (g) 16 55 56
Water (g) 14.3
49.3
50.8
Ash (g) 0
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.29
-3.98
-3.86
  Carbohydrates
Food # 1 2 3
Weight (g) 16 55 56
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0
~
~
Glucose (Dextrose) (g) 0.1
0.3
~
Fructose (g) 0.1
0.2
~
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 56
Monounsaturated Fats (mg) 17
11
52
Polyunsaturated Fats (mg) 108
66
21
Omega 3s (mg)
(%AI)
60
(4%)
46
(3%)
10
(1%)
Omega 6s (mg)
(%AI)
47
(0%)
20
(0%)
11
(0%)
Omega 3 to Omega 6 Ratio 1.3
2.33
0.9
Omega 6 to Omega 3 Ratio 0.77
0.43
1.11
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) ~
6.6
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
1
0
10:0 (mg) 0
1
0
12:0 (mg) 1
1
0
13:0 (mg) ~
~
~
14:0 (mg) 1
2
0
15:0 (mg) ~
~
~
16:0 (mg) 25
30
3
17:0 (mg) ~
~
~
18:0 (mg) 1
6
1
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 0
8
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 17
3
8
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
11
22:1 undifferentiated (mg) 0
0
32
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 47
20
11
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 60
46
10
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 56
Betaine (mg) 0
~
~
Tryptophan (mg)
(%RDI)
6
(2%)
14
(5%)
~
(~%)
Threonine (mg)
(%RDI)
21
(2%)
45
(4%)
~
(~%)
Isoleucine (mg)
(%RDI)
28
(2%)
43
(3%)
~
(~%)
Leucine (mg)
(%RDI)
33
(1%)
75
(3%)
~
(~%)
Lysine (mg)
(%RDI)
28
(1%)
54
(3%)
~
(~%)
Methionine (mg)
(%RDI)
5
(1%)
19
(3%)
~
(~%)
Cystine (mg)
(%RDI)
6
(2%)
9
(3%)
~
(~%)
Phenylalanine (mg)
(%RDI)
24
(3%)
51
(6%)
~
(~%)
Tyrosine (mg)
(%RDI)
16
(2%)
32
(4%)
~
(~%)
Valine (mg)
(%RDI)
25
(1%)
56
(3%)
~
(~%)
Arginine (mg) 26
52
~
Histidine (mg)
(%RDI)
28
(4%)
20
(3%)
~
(~%)
Alanine (mg) 24
57
~
Aspartic acid (mg) 42
87
~
Glutamic acid (mg) 53
112
~
Glycine (mg) 23
50
~
Proline (mg) 28
39
~
Serine (mg) 20
34
~
Hydroxyproline (mg) ~
~
~
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