Nutrition Comparison Tool
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Cooked Broccoli (Boiled, Drained)
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Cooked Kale (Boiled, Drained)
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Cooked Spinach (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 3% DV 55 calories
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 2% DV 47 calories
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 41 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 1% DV 0.64g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 2% DV 1.6g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 1% DV 0.47g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 4% DV 11.2g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 6.9g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 6.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 7% DV 3.7g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 8% DV 3.8g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 11% DV 5.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 0% DV 0mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 0% DV 0mg
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 1% DV 0.12g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 1% DV 0.23g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 0% DV 0.08g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 18% DV 5.1g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 19% DV 5.2g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 15% DV 4.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 4% DV 2.2g
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 3% DV 1.6g
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 0.77g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 6% DV 1mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 6% DV 1.1mg
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 36% DV 6.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 5% DV 62.4mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 15% DV 195mg
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 19% DV 244.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 10% DV 457.1mg
  • Cooked Kale (Boiled, Drained) 1 cup, chopped (x1) 4% DV 187.2mg
  • Cooked Spinach (Boiled, Drained) 1 cup (x1) 18% DV 838.8mg
Comparison Table

Table Legend

  1. Cooked Broccoli (Boiled, Drained)
  2. Cooked Kale (Boiled, Drained)
  3. Cooked Spinach (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 156 130 180
Calories
(%DV)		 55
(3%)		 47
(2%)		 41
(2%)
Fat (g)
(%DV)		 0.64
(1%)		 1.6
(2%)		 0.47
(1%)
Protein (g)
(%DV)		 3.7
(7%)		 3.8
(8%)		 5.3
(11%)
Carbohydrate (g)
(%DV)		 11.2
(4%)		 6.9
(3%)		 6.8
(2%)
Sugars (g)
(%DV)		 2.2
(4%)		 1.6
(3%)		 0.77
(2%)
Fiber (g)
(%DV)		 5.1
(18%)		 5.2
(19%)		 4.3
(15%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.12
(1%)		 0.23
(1%)		 0.08
(0%)
Net-Carbs (g) 6.1
1.7
2.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 156 130 180
Calcium (mg)
(%DV)		 62.4
(5%)		 195
(15%)		 244.8
(19%)
Iron, Fe (mg)
(%DV)		 1
(6%)		 1.1
(6%)		 6.4
(36%)
Potassium, K (mg)
(%DV)		 457.1
(10%)		 187.2
(4%)		 838.8
(18%)
Magnesium (mg)
(%DV)		 32.8
(8%)		 32.5
(8%)		 156.6
(37%)
Phosphorus, P (mg)
(%DV)		 104.5
(8%)		 54.6
(4%)		 100.8
(8%)
Sodium (mg)
(%DV)		 64
(3%)		 20.8
(1%)		 126
(5%)
Zinc, Zn (mg)
(%DV)		 0.7
(6%)		 0.35
(3%)		 1.4
(12%)
Copper, Cu (mg)
(%DV)		 0.1
(11%)		 0.09
(10%)		 0.31
(35%)
Manganese (mg)
(%DV)		 0.3
(13%)		 0.7
(31%)		 1.7
(73%)
Selenium, Se (mcg)
(%DV)		 2.5
(5%)		 1.2
(2%)		 2.7
(5%)
Fluoride, F (mcg)
(%AI)		 6.2
(0%)		 --
(--%)		 68
(2%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
7
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 156 130 180
Vitamin A, RAE (mcg)
(%DV)		 120.1
(13%)		 189.8
(21%)		 943.2
(105%)
Vitamin C (mg)
(%DV)		 101.2
(112%)		 23.1
(26%)		 17.6
(20%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.08
(7%)		 0.17
(14%)
Riboflavin (B2) (mg)
(%DV)		 0.19
(15%)		 0.18
(14%)		 0.42
(33%)
Niacin (B3) (mg)
(%DV)		 0.86
(5%)		 0.59
(4%)		 0.88
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.96
(19%)		 0.22
(4%)		 0.26
(5%)
Vitamin B6 (mg)
(%DV)		 0.31
(18%)		 0.08
(5%)		 0.44
(26%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 168.5
(42%)		 84.5
(21%)		 262.8
(66%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 168.5
(42%)		 84.5
(21%)		 262.8
(66%)
Folate DFE (mcg)
(%)		 168.5
(42%)		 84.5
(21%)		 262.8
(66%)
Choline (mg)
(%DV)		 62.6
(11%)		 0.52
(0%)		 35.5
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 1449.2
(13%)		 2250.3
(21%)		 11318.4
(105%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 13
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 33.8
(0%)		 0
(0%)
Vitamin A, IU (IU) 2414.9 3789.5 18865.8
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1684.8
6477.9
20354.4
Vitamin E (mg)
(%DV)		 2.3
(15%)		 2.1
(14%)		 3.7
(25%)
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)		 220.1
(183%)		 544.1
(453%)		 888.5
(740%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
0
--
  Other
Food # 1 2 3
Weight (g) 156 130 180
Water (g) 139.2
116.8
164.2
Ash (g) 1
0.95
3
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -5.63
-3.45
-18.65
  Carbohydrates
Food # 1 2 3
Weight (g) 156 130 180
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.12
0.33
--
Glucose (Dextrose) (g) 0.76
0.7
--
Fructose (g) 1.2
0.55
--
Lactose (g) 0
0
--
Maltose (g) 0
0
--
Galactose (g) 0
0
--
Starch (g) 0
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 156 130 180
Monounsaturated Fats (g) 0.062
0.133
0.011
Polyunsaturated Fats (g) 0.265
0.858
0.196
Omega 3s (g)
(%AI)		 0.186
(12%)		 0.482
(30%)		 0.166
(10%)
Omega 6s (g)
(%AI)		 0.08
(0%)		 0.372
(2%)		 0.031
(0%)
Omega 3 to Omega 6 Ratio 2.33
1.3
5.41
Omega 6 to Omega 3 Ratio 0.43
0.77
0.18
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) 0
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
--
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) 0.003
0.008
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.008
0.011
Pentadecanoic Acid (15:0) (g) 0
--
--
Palmitic Acid (16:0) (g) 0.087
0.203
0.059
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.02
0.008
0.005
Arachidic Acid (20:0) (g) 0.006
--
--
Behenic Acid (22:0) (g) 0.008
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0.014
0
0.005
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0.003
--
--
Oleic Acid (18:1) (g) 0.045
0.133
0.005
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) 0.08
0.372
0.031
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.186
0.482
0.166
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0.004
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) 156 130 180
Essential  
Histidine (mg)
(%RDI)		 98
(14%)		 224
(32%)		 119
(17%)
Isoleucine (mg)
(%RDI)		 144
(10%)		 229
(16%)		 274
(20%)
Leucine (mg)
(%RDI)		 229
(8%)		 267
(10%)		 416
(15%)
Lysine (mg)
(%RDI)		 242
(12%)		 229
(11%)		 328
(16%)
Methionine (mg)
(%RDI)		 67
(9%)		 38
(5%)		 99
(14%)
Phenylalanine (mg)
(%RDI)		 181
(21%)		 195
(22%)		 241
(28%)
Threonine (mg)
(%RDI)		 150
(14%)		 170
(16%)		 229
(22%)
Tryptophan (mg)
(%RDI)		 53
(19%)		 46
(16%)		 72
(26%)
Valine (mg)
(%RDI)		 215
(12%)		 208
(11%)		 302
(17%)
Conditional  
Arginine (mg) 312
212
302
Cystine (mg)
(%RDI)		 48
(17%)		 51
(18%)		 63
(22%)
Glycine (mg) 158
183
252
Proline (mg) 173
226
209
Tyrosine (mg)
(%RDI)		 94
(11%)		 135
(15%)		 203
(23%)
Non-Essential  
Alanine (mg) 178
192
265
Aspartic acid (mg) 513
342
450
Betaine (mg) 0.16
0.39
160
Glutamic acid (mg) 856
432
643
Hydroxyproline (mg) --
--
--
Serine (mg) 201
161
193
Data Source
Cooked Broccoli (Boiled, Drained)
USDA Food Data Central Standard Release (Common)
Cooked Kale (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Spinach (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.