Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Chard swiss cooked boiled drained with salt
100 grams (100g)

#2 - Chard swiss cooked boiled drained with salt
1 cup, chopped (175g)

#3 - Beet greens cooked boiled drained with salt
1 cup (1" pieces) (144g)

Food Number#1#2#3
Serving Size (Grams)100g175g144g
Macronutrients
Calories203539
Fat (%DV)0.08g
(0%)
0.14g
(0%)
0.29g
(0%)
Saturated Fat (%DV)~g
(0%)
~g
(0%)
0.045g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)4.1g
(1%)
7.2g
(2%)
7.9g
(3%)
Fiber (%DV)2.1g
(8%)
3.7g
(15%)
4.2g
(17%)
Net-Carbs2g3.5g3.7g
Sugar1.1g1.9g0.9g
Protein1.9g
(4%)
3.3g
(7%)
3.7g
(7%)
Vitamins
Vitamin A (%DV)6124IU
(122%)
10717IU
(214%)
11021.76IU
(220%)
Retinol Equiv.306μg535.5μg551.52μg
Retinol0μg0μg0μg
Alpha-Carotene45μg78.75μg5.76μg
Beta-Carotene3652μg6391μg6609.6μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.034mg
(2%)
0.06mg
(4%)
0.168mg
(11%)
Vitamin B2 (%DV)
Riboflavin
0.086mg
(5%)
0.151mg
(9%)
0.416mg
(24%)
Vitamin B3 (%DV)
Niacin
0.36mg
(2%)
0.63mg
(3%)
0.719mg
(4%)
Vitamin B5 (%DV)
Pantothenic Acid
0.163mg
(2%)
0.285mg
(3%)
0.474mg
(5%)
Vitamin B6 (%DV)0.085mg
(4%)
0.149mg
(7%)
0.19mg
(10%)
Vitamin B9 (%DV)
Folate
9μg
(2%)
15.75μg
(4%)
20.16μg
(5%)
Folic Acidμgμgμg
Food Folate9μg15.75μg20.16μg
Dietary Folate Equivalents9μg15.75μg20.16μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)18mg
(30%)
31.5mg
(53%)
35.86mg
(60%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)1.89mg
(9%)
3.31mg
(17%)
2.61mg
(13%)
Vitamin K (%DV)327.3μg
(409%)
572.78μg
(716%)
696.96μg
(871%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
28.7mg
(5%)
50.23mg
(9%)
61.2mg
(11%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin11015μg19276.25μg2619.36μg
Minerals
Calcium (%DV)58mg
(6%)
101.5mg
(10%)
164.16mg
(16%)
Copper (%DV)0.163mg
(8%)
0.285mg
(14%)
0.361mg
(18%)
Iron (%DV)2.26mg
(13%)
3.96mg
(22%)
2.74mg
(15%)
Potassium (%DV)549mg
(16%)
960.75mg
(27%)
1308.96mg
(37%)
Phosphorus (%DV)33mg
(3%)
57.75mg
(6%)
59.04mg
(6%)
Magnesium (%DV)86mg
(22%)
150.5mg
(38%)
97.92mg
(24%)
Manganese (%DV)0.334mg
(17%)
0.585mg
(29%)
0.74mg
(37%)
Sodium (%DV)415mg
(17%)
726mg
(30%)
687mg
(29%)
Selenium (%DV)0.9μg
(1%)
1.58μg
(2%)
1.3μg
(2%)
Zinc (%DV)0.33mg
(2%)
0.58mg
(4%)
0.72mg
(5%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio~~0.09
Omega 6 to Omega 3 Ratio~~10.83
Total Omega 3s0mg0mg9mg
18D3 Linolenic~mg~mg9mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmgmg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)~mg~mg~mg
22D5 Docosapent-aenoic (DPA)~mg~mg~mg
22D6 Docosahex-aenoic (DHA)~mg~mg~mg
Total Omega 6s0mg0mg94mg
18D2~mg~mg94mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
38mg
(5%)
67mg
(10%)
56mg
(8%)
Isoleucine
(%RDI)
154mg
(11%)
270mg
(19%)
76mg
(5%)
Leucine
(%RDI)
135mg
(5%)
236mg
(9%)
166mg
(6%)
Lysine
(%RDI)
103mg
(5%)
180mg
(9%)
108mg
(5%)
Methionine
(%RDI)
20mg
(3%)
35mg
(5%)
30mg
(4%)
Phenylalanine
(%RDI)
114mg
(13%)
200mg
(23%)
98mg
(11%)
Threonine
(%RDI)
86mg
(8%)
151mg
(14%)
109mg
(10%)
Tryptophan
(%RDI)
18mg
(6%)
32mg
(11%)
58mg
(21%)
Valine
(%RDI)
114mg
(6%)
200mg
(11%)
109mg
(6%)
More Amino Acids
Arginine122mg214mg105mg
Alanine~mg~mg137mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
35mg
(12%)
Glutamic Acidmgmgmg
Glycine~mg~mg135mg
Proline~mg~mg88mg
Serinemgmg118mg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
88mg
(10%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.26g2.21g3.8g
Water92.65g162.14g128.35g
Alcohol~g~g~g
Caffeine0mg0mg~mg
Theobromine0mg0mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
1%1.75%1.95%
Percent Water92.7%162.1%128.4%
Protein to Carb Ratio (g/g)0.460.460.47

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.