Nutrition Comparison Tool

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Broccoli (Cooked)
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Cooked Kale
×
Cooked Spinach
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Comparison Results
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Comparison Bar Charts

Calorie Comparison


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

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 1% DV 0.6g
  • Cooked Kale 1 cup, chopped (x1) 2% DV 1.6g
  • Cooked Spinach 1 cup (x1) 1% DV 0.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 4% DV 11.2g
  • Cooked Kale 1 cup, chopped (x1) 2% DV 6.9g
  • Cooked Spinach 1 cup (x1) 2% DV 6.8g

Protein Comparison


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

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 18% DV 5.1g
  • Cooked Kale 1 cup, chopped (x1) 19% DV 5.2g
  • Cooked Spinach 1 cup (x1) 15% DV 4.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 4% DV 2.2g
  • Cooked Kale 1 cup, chopped (x1) 3% DV 1.6g
  • Cooked Spinach 1 cup (x1) 2% DV 0.8g

Iron Comparison


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

Calcium Comparison


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

Potassium Comparison


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

Table Legend

  1. Broccoli (Cooked)
  2. Cooked Kale
  3. Cooked Spinach
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 156 130 180
Calories
(%DV)		 55
(3%)		 47
(2%)		 41
(2%)
Fat (g)
(%DV)		 0.6
(1%)		 1.6
(2%)		 0.5
(1%)
Protein (g)
(%DV)		 3.7
(7%)		 3.8
(8%)		 5.3
(11%)
Carbohydrate (g)
(%DV)		 11.2
(4%)		 6.9
(2%)		 6.8
(2%)
Sugars (g)
(%DV)		 2.2
(4%)		 1.6
(3%)		 0.8
(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)		 0.1
(1%)		 0.2
(1%)		 0.1
(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%)		 0.4
(3%)		 1.4
(12%)
Copper, Cu (mg)
(%DV)		 0.1
(11%)		 0.1
(10%)		 0.3
(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) ~
~
~
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%)		 0.1
(7%)		 0.2
(14%)
Riboflavin (B2) (mg)
(%DV)		 0.2
(15%)		 0.2
(14%)		 0.4
(33%)
Niacin (B3) (mg)
(%DV)		 0.9
(5%)		 0.6
(4%)		 0.9
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 1
(19%)		 0.2
(4%)		 0.3
(5%)
Vitamin B6 (mg)
(%DV)		 0.3
(18%)		 0.1
(5%)		 0.4
(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%)		 0.5
(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)
(%DV)		 2414.9
(80%)		 3789.5
(126%)		 18865.8
(629%)
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 (mcg) ~
0
~
  Other
Food # 1 2 3
Weight (g) 156 130 180
Water (g) 139.2
116.8
164.2
Ash (g) 1
1
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) 0.1
0.3
~
Glucose (Dextrose) (g) 0.8
0.7
~
Fructose (g) 1.2
0.5
~
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 (mg) 62
133
11
Polyunsaturated Fats (mg) 265
858
196
Omega 3s (mg)
(%AI)		 186
(12%)		 482
(30%)		 166
(10%)
Omega 6s (mg)
(%AI)		 80
(0%)		 372
(2%)		 31
(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
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) ~
~
~
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) 3
8
0
13:0 (mg) ~
~
~
14:0 (mg) 0
8
11
15:0 (mg) 0
~
~
16:0 (mg) 87
203
59
17:0 (mg) 0
~
~
18:0 (mg) 20
8
5
20:0 (mg) 6
~
~
22:0 (mg) 8
~
~
24:0 (mg) ~
~
~
14:1 (mg) 0
~
~
15:1 (mg) 0
~
~
16:1 undifferentiated (mg) 14
0
5
16:1 c (mg) ~
~
~
17:1 (mg) 3
~
~
18:1 undifferentiated (mg) 45
133
5
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 80
372
31
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 186
482
166
18:3 n-6 c,c,c (mg) 0
~
~
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
4
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) 156 130 180
Betaine (mg) 0
0
160
Tryptophan (mg)
(%RDI)		 53
(19%)		 46
(16%)		 72
(26%)
Threonine (mg)
(%RDI)		 150
(14%)		 170
(16%)		 229
(22%)
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%)
Cystine (mg)
(%RDI)		 48
(17%)		 51
(18%)		 63
(22%)
Phenylalanine (mg)
(%RDI)		 181
(21%)		 195
(22%)		 241
(28%)
Tyrosine (mg)
(%RDI)		 94
(11%)		 135
(15%)		 203
(23%)
Valine (mg)
(%RDI)		 215
(12%)		 208
(11%)		 302
(17%)
Arginine (mg) 312
212
302
Histidine (mg)
(%RDI)		 98
(14%)		 224
(32%)		 119
(17%)
Alanine (mg) 178
192
265
Aspartic acid (mg) 513
342
450
Glutamic acid (mg) 856
432
643
Glycine (mg) 158
183
252
Proline (mg) 173
226
209
Serine (mg) 201
161
193
Hydroxyproline (mg) ~
~
~
Data Source
Broccoli (Cooked)
USDA Food Data Central Standard Release (Common)
Cooked Kale
USDA Food Data Central Standard Release (Common)
Cooked Spinach
USDA Food Data Central Standard Release (Common)
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