Nutrition Comparison Tool
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Chicken, meatless
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Raw Spinach
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Luncheon slices, meatless
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 19% DV 376 calories
  • Raw Spinach 1 cup (x1) 0% DV 7 calories
  • Luncheon slices, meatless 1 slice, thin (x1) 1% DV 26 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 27% DV 21.4g
  • Raw Spinach 1 cup (x1) 0% DV 0.12g
  • Luncheon slices, meatless 1 slice, thin (x1) 2% DV 1.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 2% DV 6.1g
  • Raw Spinach 1 cup (x1) 0% DV 1.1g
  • Luncheon slices, meatless 1 slice, thin (x1) 0% DV 0.62g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 79% DV 39.7g
  • Raw Spinach 1 cup (x1) 2% DV 0.86g
  • Luncheon slices, meatless 1 slice, thin (x1) 5% DV 2.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 0% DV 0mg
  • Raw Spinach 1 cup (x1) 0% DV 0mg
  • Luncheon slices, meatless 1 slice, thin (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 13% DV 2.6g
  • Raw Spinach 1 cup (x1) 0% DV 0.02g
  • Luncheon slices, meatless 1 slice, thin (x1) 1% DV 0.19g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 22% DV 6g
  • Raw Spinach 1 cup (x1) 2% DV 0.66g
  • Luncheon slices, meatless 1 slice, thin (x1) 1% DV 0.15g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 0% DV 0g
  • Raw Spinach 1 cup (x1) 0% DV 0.13g
  • Luncheon slices, meatless 1 slice, thin (x1) 1% DV 0.31g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 31% DV 5.5mg
  • Raw Spinach 1 cup (x1) 5% DV 0.81mg
  • Luncheon slices, meatless 1 slice, thin (x1) 1% DV 0.25mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 5% DV 58.8mg
  • Raw Spinach 1 cup (x1) 2% DV 29.7mg
  • Luncheon slices, meatless 1 slice, thin (x1) 0% DV 5.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Chicken, meatless 1 cup (x1) 2% DV 90.7mg
  • Raw Spinach 1 cup (x1) 4% DV 167.4mg
  • Luncheon slices, meatless 1 slice, thin (x1) 1% DV 28mg
Comparison Table

Table Legend

  1. Chicken, meatless
  2. Raw Spinach
  3. Luncheon slices, meatless
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 168 30 14
Calories
(%DV)		 376
(19%)		 7
(0%)		 26
(1%)
Fat (g)
(%DV)		 21.4
(27%)		 0.12
(0%)		 1.6
(2%)
Protein (g)
(%DV)		 39.7
(79%)		 0.86
(2%)		 2.5
(5%)
Carbohydrate (g)
(%DV)		 6.1
(2%)		 1.1
(0%)		 0.62
(0%)
Sugars (g)
(%DV)		 0
(0%)		 0.13
(0%)		 0.31
(1%)
Fiber (g)
(%DV)		 6
(22%)		 0.66
(2%)		 0.15
(1%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 2.6
(13%)		 0.02
(0%)		 0.19
(1%)
Net-Carbs (g) 0.07
0.43
0.47
Trans Fatty Acids (g) --
0
0
  Minerals
Food # 1 2 3
Weight (g) 168 30 14
Calcium (mg)
(%DV)		 58.8
(5%)		 29.7
(2%)		 5.7
(0%)
Iron, Fe (mg)
(%DV)		 5.5
(31%)		 0.81
(5%)		 0.25
(1%)
Potassium, K (mg)
(%DV)		 90.7
(2%)		 167.4
(4%)		 28
(1%)
Magnesium (mg)
(%DV)		 28.6
(7%)		 23.7
(6%)		 3.2
(1%)
Phosphorus, P (mg)
(%DV)		 562.8
(45%)		 14.7
(1%)		 61.9
(5%)
Sodium (mg)
(%DV)		 1191.1
(50%)		 23.7
(1%)		 99.5
(4%)
Zinc, Zn (mg)
(%DV)		 1.2
(11%)		 0.16
(1%)		 0.22
(2%)
Copper, Cu (mg)
(%DV)		 1.2
(129%)		 0.04
(4%)		 0.13
(14%)
Manganese (mg)
(%DV)		 2
(86%)		 0.27
(12%)		 --
(--%)
Selenium, Se (mcg)
(%DV)		 12.4
(23%)		 0.3
(1%)		 1
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
2
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 168 30 14
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 140.7
(16%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 8.4
(9%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.1
(9%)		 0.02
(2%)		 0.56
(47%)
Riboflavin (B2) (mg)
(%DV)		 0.41
(32%)		 0.06
(4%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 2.4
(15%)		 0.22
(1%)		 1.6
(10%)
Vitamin B5 (PA) (mg)
(%DV)		 0.97
(19%)		 0.02
(0%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 1.2
(69%)		 0.06
(3%)		 0.12
(7%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 127.7
(32%)		 58.2
(15%)		 14
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 127.7
(32%)		 58.2
(15%)		 14
(4%)
Folate DFE (mcg)
(%)		 127.7
(32%)		 58.2
(15%)		 14
(4%)
Choline (mg)
(%DV)		 120.3
(22%)		 5.8
(1%)		 14.7
(3%)
Vitamin B12 (mcg)
(%DV)		 3.7
(153%)		 0
(0%)		 0.56
(23%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 1687.8
(16%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 2813.1 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
3659.4
0
Vitamin E (mg)
(%DV)		 4.5
(30%)		 0.61
(4%)		 0.42
(3%)
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)		 0
(0%)		 144.9
(121%)		 0
(0%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 168 30 14
Water (g) 98.9
27.4
9.1
Ash (g) 2
0.52
0.23
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 36.85
-3.58
2.76
  Carbohydrates
Food # 1 2 3
Weight (g) 168 30 14
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.02
--
Glucose (Dextrose) (g) --
0.03
--
Fructose (g) --
0.05
--
Lactose (g) --
0
--
Maltose (g) --
0
--
Galactose (g) --
0.03
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 168 30 14
Monounsaturated Fats (g) 3.956
0.003
0.288
Polyunsaturated Fats (g) 8.437
0.05
0.614
Omega 3s (g)
(%AI)		 0.941
(59%)		 0.041
(3%)		 0.068
(4%)
Omega 6s (g)
(%AI)		 7.496
(44%)		 0.008
(0%)		 0.545
(3%)
Omega 3 to Omega 6 Ratio 0.13
5.31
0.13
Omega 6 to Omega 3 Ratio 7.97
0.19
7.96
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) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
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) 0.158
0
0.011
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.079
0.003
0.006
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 1.672
0.015
0.122
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.667
0.001
0.049
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 3.956
0.002
0.288
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) 7.496
0.008
0.545
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.941
0.041
0.068
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
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) --
0.003
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 168 30 14
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 19
(3%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 44
(3%)		 --
(--%)
Leucine (mg)
(%RDI)		 --
(--%)		 67
(2%)		 --
(--%)
Lysine (mg)
(%RDI)		 --
(--%)		 52
(2%)		 --
(--%)
Methionine (mg)
(%RDI)		 --
(--%)		 16
(2%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 39
(4%)		 --
(--%)
Threonine (mg)
(%RDI)		 --
(--%)		 37
(3%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 12
(4%)		 --
(--%)
Valine (mg)
(%RDI)		 --
(--%)		 48
(3%)		 --
(--%)
Conditional  
Arginine (mg) --
49
--
Cystine (mg)
(%RDI)		 --
(--%)		 11
(4%)		 --
(--%)
Glycine (mg) --
40
--
Proline (mg) --
34
--
Tyrosine (mg)
(%RDI)		 --
(--%)		 32
(4%)		 --
(--%)
Non-Essential  
Alanine (mg) --
43
--
Aspartic acid (mg) --
72
--
Betaine (mg) --
31
--
Glutamic acid (mg) --
103
--
Hydroxyproline (mg) --
--
--
Serine (mg) --
31
--
Data Source
Chicken, meatless
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Spinach
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.
Luncheon slices, meatless
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.