Nutrition Comparison Tool

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Spinach
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Spinach
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Spinach 1 cup (x1) 0% DV 7 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Spinach 1 cup (x1) 0% DV 0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Spinach 1 cup (x1) 0% DV 1.1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Spinach 1 cup (x1) 2% DV 0.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Spinach 1 cup (x1) 2% DV 0.7g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Spinach 1 cup (x1) 0% DV 0.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Spinach 1 cup (x1) 5% DV 0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Spinach 1 cup (x1) 2% DV 29.7mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
Comparison Table

Table Legend

  1. Spinach
  2. Spinach
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 30 30
Calories
(%DV)		 7
(0%)		 7
(0%)
Fat (g)
(%DV)		 0.1
(0%)		 0.1
(0%)
Protein (g)
(%DV)		 0.9
(2%)		 0.9
(2%)
Carbohydrate (g)
(%DV)		 1.1
(0%)		 1.1
(0%)
Sugars (g)
(%DV)		 0.1
(0%)		 0.1
(0%)
Fiber (g)
(%DV)		 0.7
(2%)		 0.7
(2%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0
(0%)		 0
(0%)
Net-Carbs (g) 0.4
0.4
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 30 30
Calcium (mg)
(%DV)		 29.7
(2%)		 29.7
(2%)
Iron, Fe (mg)
(%DV)		 0.8
(5%)		 0.8
(5%)
Potassium, K (mg)
(%DV)		 167.4
(4%)		 167.4
(4%)
Magnesium (mg)
(%DV)		 23.7
(6%)		 23.7
(6%)
Phosphorus, P (mg)
(%DV)		 14.7
(1%)		 14.7
(1%)
Sodium (mg)
(%DV)		 23.7
(1%)		 23.7
(1%)
Zinc, Zn (mg)
(%DV)		 0.2
(1%)		 0.2
(1%)
Copper, Cu (mg)
(%DV)		 0
(4%)		 0
(4%)
Manganese (mg)
(%DV)		 0.3
(12%)		 0.3
(12%)
Selenium, Se (mcg)
(%DV)		 0.3
(1%)		 0.3
(1%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 ~
(NaN%)
Molybdenum (mcg) ~
~
Iodine, I (mcg) ~
~
Chlorine (mg) ~
~
Chromium (mcg) ~
~
  Vitamins
Food # 1 2
Weight (g) 30 30
Vitamin A, RAE (mcg)
(%DV)		 140.7
(16%)		 140.7
(16%)
Vitamin C (mg)
(%DV)		 8.4
(9%)		 8.4
(9%)
Thiamin (B1) (mg)
(%DV)		 0
(2%)		 0
(2%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(4%)		 0.1
(4%)
Niacin (B3) (mg)
(%DV)		 0.2
(1%)		 0.2
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin B6 (mg)
(%DV)		 0.1
(3%)		 0.1
(3%)
Biotin (mcg) ~
~
Folate (B9) (mcg)
(%DV)		 58.2
(15%)		 58.2
(15%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 58.2
(15%)		 58.2
(15%)
Folate DFE (mcg)
(%)		 58.2
(15%)		 58.2
(15%)
Choline (mg)
(%DV)		 5.8
(1%)		 5.8
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 1687.8
(16%)		 1687.8
(16%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 2813.1
(94%)		 2813.1
(94%)
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 3659.4
3659.4
Vitamin E (mg)
(%DV)		 0.6
(4%)		 0.6
(4%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) ~
~
Vitamin D3 (mcg) ~
~
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 144.9
(121%)		 144.9
(121%)
Vitamin K1 (mcg) ~
~
Menaquinone-4 (mcg) ~
~
  Other
Food # 1 2
Weight (g) 30 30
Water (g) 27.4
27.4
Ash (g) 1
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -3.58
-3.58
  Carbohydrates
Food # 1 2
Weight (g) 30 30
Soluble Fiber (g) ~
~
Insoluble Fiber (g) ~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(NaN%)
Sucrose (g) 0
0
Glucose (Dextrose) (g) 0
0
Fructose (g) 0
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
Weight (g) 30 30
Monounsaturated Fats (mg) 3
3
Polyunsaturated Fats (mg) 50
50
Omega 3s (mg)
(%AI)		 41
(3%)		 41
(3%)
Omega 6s (mg)
(%AI)		 8
(0%)		 8
(0%)
Omega 3 to Omega 6 Ratio 5.31
5.31
Omega 6 to Omega 3 Ratio 0.19
0.19
18:3 n-3 c,c,c (ALA) (mg) ~
~
20:5 n-3 (EPA) (mg) 0
0
22:5 n-3 (DPA) (mg) 0
0
22:6 n-3 (DHA) (mg) 0
0
Trans-Polyenoic Fats (mg) ~
~
Stigmasterol (mg) ~
~
Campesterol (mg) ~
~
Beta-sitosterol (mg) ~
~
Phytosterols (mg) 2.7
2.7
4:0 (mg) 0
0
6:0 (mg) 0
0
8:0 (mg) 0
0
10:0 (mg) 0
0
12:0 (mg) 0
0
13:0 (mg) ~
~
14:0 (mg) 3
3
15:0 (mg) ~
~
16:0 (mg) 15
15
17:0 (mg) ~
~
18:0 (mg) 1
1
20:0 (mg) ~
~
22:0 (mg) ~
~
24:0 (mg) ~
~
14:1 (mg) ~
~
15:1 (mg) ~
~
16:1 undifferentiated (mg) 2
2
16:1 c (mg) ~
~
17:1 (mg) ~
~
18:1 undifferentiated (mg) 2
2
18:1 c (mg) ~
~
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) 0
0
22:1 undifferentiated (mg) 0
0
22:1 c (mg) ~
~
24:1 c (mg) ~
~
18:2 undiff (mg) 8
8
18:2 n-6 c,c (mg) ~
~
18:2 CLAs (mg) ~
~
18:2 i (mg) ~
~
18:3 undiff (mg) 41
41
18:3 n-6 c,c,c (mg) ~
~
18:3i (mg) ~
~
18:4 (mg) 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
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
Weight (g) 30 30
Betaine (mg) 31
31
Tryptophan (mg)
(%RDI)		 12
(4%)		 12
(4%)
Threonine (mg)
(%RDI)		 37
(3%)		 37
(3%)
Isoleucine (mg)
(%RDI)		 44
(3%)		 44
(3%)
Leucine (mg)
(%RDI)		 67
(2%)		 67
(2%)
Lysine (mg)
(%RDI)		 52
(2%)		 52
(2%)
Methionine (mg)
(%RDI)		 16
(2%)		 16
(2%)
Cystine (mg)
(%RDI)		 11
(4%)		 11
(4%)
Phenylalanine (mg)
(%RDI)		 39
(4%)		 39
(4%)
Tyrosine (mg)
(%RDI)		 32
(4%)		 32
(4%)
Valine (mg)
(%RDI)		 48
(3%)		 48
(3%)
Arginine (mg) 49
49
Histidine (mg)
(%RDI)		 19
(3%)		 19
(3%)
Alanine (mg) 43
43
Aspartic acid (mg) 72
72
Glutamic acid (mg) 103
103
Glycine (mg) 40
40
Proline (mg) 34
34
Serine (mg) 31
31
Hydroxyproline (mg) ~
~
Data Source
Spinach
USDA Food Data Central Standard Release (Common)
Spinach
USDA Food Data Central Standard Release (Common)
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