Roasted Chicken Breast vs Raw Spinach

Food A

Roasted Chicken Breast

poultry

Food B

Raw Spinach

vegetables

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 165 — 23 — kcal
Protein 31
55%
2.9
5%
g
Total Fat 3.6 — 0.390 — g
Carbohydrate 0.000
0%
3.6
3%
g
Water 65 — 91 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
28
31%
mg
Thiamin (B1) 0.070
6%
0.078
7%
mg
Riboflavin (B2) 0.114
9%
0.189
15%
mg
Niacin (B3) 14
86%
0.724
5%
mg
Pantothenic Acid (B5) 0.965
19%
0.065
1%
mg
Vitamin B6 0.600
46%
0.195
15%
mg
Folate (DFE) 4.0
1%
194
49%
mcg
Vitamin B12 0.340
14%
0.000
0%
mcg
Choline 85
16%
19
4%
mg
Vitamin A (RAE) 6.0
1%
469
52%
mcg
Vitamin E 0.270
2%
2.0
14%
mg
Vitamin D (D2+D3) 0.100
1%
0.000
0%
mcg
Vitamin K 0.300
0%
483
402%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 15
2%
99
10%
mg
Iron 1.0
13%
2.7
34%
mg
Magnesium 29
7%
79
20%
mg
Phosphorus 228
33%
49
7%
mg
Potassium 256
8%
558
16%
mg
Sodium 74 — 79 — mg
Zinc 1.0
9%
0.530
5%
mg
Copper 0.049
5%
0.130
14%
mg
Manganese 0.017
1%
0.897
39%
mg
Selenium 28
50%
1.0
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat — — 0.000 — g
Monounsaturated Fat 1.2 — 0.010 — g
Polyunsaturated Fat 0.770 — 0.165 — g
Cholesterol 85 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
2.2
6%
g
Lactose — — 0.100 — g
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