Nutrition Comparison Tool

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Mustard Greens
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Spinach
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Sweet Potatoes
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 1% DV 15 calories
  • Spinach 1 cup (x1) 0% DV 7 calories
  • Sweet Potatoes 1 cup, cubes (x1) 6% DV 114 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 0% DV 0.2g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 1% DV 2.6g
  • Spinach 1 cup (x1) 0% DV 1.1g
  • Sweet Potatoes 1 cup, cubes (x1) 9% DV 26.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 3% DV 1.6g
  • Spinach 1 cup (x1) 2% DV 0.9g
  • Sweet Potatoes 1 cup, cubes (x1) 4% DV 2.1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 0% DV 0mg
  • Sweet Potatoes 1 cup, cubes (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 6% DV 1.8g
  • Spinach 1 cup (x1) 2% DV 0.7g
  • Sweet Potatoes 1 cup, cubes (x1) 14% DV 4g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 1% DV 0.7g
  • Spinach 1 cup (x1) 0% DV 0.1g
  • Sweet Potatoes 1 cup, cubes (x1) 11% DV 5.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 5% DV 0.9mg
  • Spinach 1 cup (x1) 5% DV 0.8mg
  • Sweet Potatoes 1 cup, cubes (x1) 5% DV 0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 5% DV 64.4mg
  • Spinach 1 cup (x1) 2% DV 29.7mg
  • Sweet Potatoes 1 cup, cubes (x1) 3% DV 39.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Mustard Greens 1 cup, chopped (x1) 5% DV 215mg
  • Spinach 1 cup (x1) 4% DV 167.4mg
  • Sweet Potatoes 1 cup, cubes (x1) 10% DV 448.2mg
Comparison Table

Table Legend

  1. Mustard Greens
  2. Spinach
  3. Sweet Potatoes
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 56 30 133
Calories
(%DV)		 15
(1%)		 7
(0%)		 114
(6%)
Fat (g)
(%DV)		 0.2
(0%)		 0.1
(0%)		 0.1
(0%)
Protein (g)
(%DV)		 1.6
(3%)		 0.9
(2%)		 2.1
(4%)
Carbohydrate (g)
(%DV)		 2.6
(1%)		 1.1
(0%)		 26.8
(9%)
Sugars (g)
(%DV)		 0.7
(1%)		 0.1
(0%)		 5.6
(11%)
Fiber (g)
(%DV)		 1.8
(6%)		 0.7
(2%)		 4
(14%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Net-Carbs (g) 0.8
0.4
22.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 56 30 133
Calcium (mg)
(%DV)		 64.4
(5%)		 29.7
(2%)		 39.9
(3%)
Iron, Fe (mg)
(%DV)		 0.9
(5%)		 0.8
(5%)		 0.8
(5%)
Potassium, K (mg)
(%DV)		 215
(5%)		 167.4
(4%)		 448.2
(10%)
Magnesium (mg)
(%DV)		 17.9
(4%)		 23.7
(6%)		 33.3
(8%)
Phosphorus, P (mg)
(%DV)		 32.5
(3%)		 14.7
(1%)		 62.5
(5%)
Sodium (mg)
(%DV)		 11.2
(0%)		 23.7
(1%)		 73.2
(3%)
Zinc, Zn (mg)
(%DV)		 0.1
(1%)		 0.2
(1%)		 0.4
(4%)
Copper, Cu (mg)
(%DV)		 0.1
(10%)		 0
(4%)		 0.2
(22%)
Manganese (mg)
(%DV)		 ~
(~%)		 0.3
(12%)		 0.3
(15%)
Selenium, Se (mcg)
(%DV)		 0.5
(1%)		 0.3
(1%)		 0.8
(1%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 56 30 133
Vitamin A, RAE (mcg)
(%DV)		 84.6
(9%)		 140.7
(16%)		 943
(105%)
Vitamin C (mg)
(%DV)		 39.2
(44%)		 8.4
(9%)		 3.2
(4%)
Thiamin (B1) (mg)
(%DV)		 0
(4%)		 0
(2%)		 0.1
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(5%)		 0.1
(4%)		 0.1
(6%)
Niacin (B3) (mg)
(%DV)		 0.4
(3%)		 0.2
(1%)		 0.7
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.1
(2%)		 0
(0%)		 1.1
(21%)
Vitamin B6 (mg)
(%DV)		 0.1
(6%)		 0.1
(3%)		 0.3
(16%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)		 6.7
(2%)		 58.2
(15%)		 14.6
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 6.7
(2%)		 58.2
(15%)		 14.6
(4%)
Folate DFE (mcg)
(%)		 6.7
(2%)		 58.2
(15%)		 14.6
(4%)
Choline (mg)
(%DV)		 0.3
(0%)		 5.8
(1%)		 16.4
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1002.4
(9%)		 1687.8
(16%)		 11317
(105%)
Carotene, alpha (mcg)
(%RDA)		 5.6
(0%)		 0
(0%)		 9.3
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 22.4
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 1693.4
(56%)		 2813.1
(94%)		 18868.7
(629%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 2088.8
3659.4
0
Vitamin E (mg)
(%DV)		 1.1
(8%)		 0.6
(4%)		 0.3
(2%)
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)		 144.2
(120%)		 144.9
(121%)		 2.4
(2%)
Vitamin K1 (mcg) ~
~
0
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 56 30 133
Water (g) 50.8
27.4
102.8
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.86
-3.58
-7.51
  Carbohydrates
Food # 1 2 3
Weight (g) 56 30 133
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) ~
0
3.4
Glucose (Dextrose) (g) ~
0
1.3
Fructose (g) ~
0
0.9
Lactose (g) ~
0
0
Maltose (g) ~
0
0
Galactose (g) ~
0
0
Starch (g) ~
~
16.8
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 56 30 133
Monounsaturated Fats (mg) 52
3
1
Polyunsaturated Fats (mg) 21
50
19
Omega 3s (mg)
(%AI)		 10
(1%)		 41
(3%)		 1
(0%)
Omega 6s (mg)
(%AI)		 11
(0%)		 8
(0%)		 17
(0%)
Omega 3 to Omega 6 Ratio 0.9
5.31
0.08
Omega 6 to Omega 3 Ratio 1.11
0.19
13
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) ~
2.7
15.96
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) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 0
3
0
15:0 (mg) ~
~
0
16:0 (mg) 3
15
24
17:0 (mg) ~
~
0
18:0 (mg) 1
1
1
20:0 (mg) ~
~
0
22:0 (mg) ~
~
0
24:0 (mg) ~
~
0
14:1 (mg) ~
~
0
15:1 (mg) ~
~
0
16:1 undifferentiated (mg) 0
2
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
0
18:1 undifferentiated (mg) 8
2
1
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 11
0
0
22:1 undifferentiated (mg) 32
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 11
8
17
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 10
41
1
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
~
0
20:3 undifferentiated (mg) ~
~
0
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) 56 30 133
Betaine (mg) ~
31
~
Tryptophan (mg)
(%RDI)		 ~
(~%)		 12
(4%)		 41
(15%)
Threonine (mg)
(%RDI)		 ~
(~%)		 37
(3%)		 110
(11%)
Isoleucine (mg)
(%RDI)		 ~
(~%)		 44
(3%)		 73
(5%)
Leucine (mg)
(%RDI)		 ~
(~%)		 67
(2%)		 122
(4%)
Lysine (mg)
(%RDI)		 ~
(~%)		 52
(2%)		 88
(4%)
Methionine (mg)
(%RDI)		 ~
(~%)		 16
(2%)		 39
(5%)
Cystine (mg)
(%RDI)		 ~
(~%)		 11
(4%)		 29
(10%)
Phenylalanine (mg)
(%RDI)		 ~
(~%)		 39
(4%)		 118
(14%)
Tyrosine (mg)
(%RDI)		 ~
(~%)		 32
(4%)		 45
(5%)
Valine (mg)
(%RDI)		 ~
(~%)		 48
(3%)		 114
(6%)
Arginine (mg) ~
49
73
Histidine (mg)
(%RDI)		 ~
(~%)		 19
(3%)		 41
(6%)
Alanine (mg) ~
43
102
Aspartic acid (mg) ~
72
508
Glutamic acid (mg) ~
103
206
Glycine (mg) ~
40
84
Proline (mg) ~
34
69
Serine (mg) ~
31
117
Hydroxyproline (mg) ~
~
~
Data Source
Mustard Greens
USDA Food Data Central Standard Release (Common)
Spinach
USDA Food Data Central Standard Release (Common)
Sweet Potatoes
USDA Food Data Central Standard Release (Common)
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