Raw Farmed Atlantic Salmon vs Raw Spinach

Food A

Raw Farmed Atlantic Salmon

seafood

Food B

Raw Spinach

vegetables

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 208 — 23 — kcal
Protein 20
36%
2.9
5%
g
Total Fat 13 — 0.390 — g
Carbohydrate 0.000
0%
3.6
3%
g
Water 65 — 91 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 3.9
4%
28
31%
mg
Thiamin (B1) 0.207
17%
0.078
7%
mg
Riboflavin (B2) 0.155
12%
0.189
15%
mg
Niacin (B3) 8.7
54%
0.724
5%
mg
Pantothenic Acid (B5) 1.5
31%
0.065
1%
mg
Vitamin B6 0.636
49%
0.195
15%
mg
Folate (DFE) 26
7%
194
49%
mcg
Vitamin B12 3.2
135%
0.000
0%
mcg
Choline 79
14%
19
4%
mg
Vitamin A (RAE) 58
6%
469
52%
mcg
Vitamin E 3.5
24%
2.0
14%
mg
Vitamin D (D2+D3) 11
73%
0.000
0%
mcg
Vitamin K 0.500
0%
483
402%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 9.0
1%
99
10%
mg
Iron 0.340
4%
2.7
34%
mg
Magnesium 27
7%
79
20%
mg
Phosphorus 240
34%
49
7%
mg
Potassium 363
11%
558
16%
mg
Sodium 59 — 79 — mg
Zinc 0.360
3%
0.530
5%
mg
Copper 0.045
5%
0.130
14%
mg
Manganese 0.011
0%
0.897
39%
mg
Selenium 24
44%
1.0
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat — — 0.000 — g
Monounsaturated Fat 3.8 — 0.010 — g
Polyunsaturated Fat 3.9 — 0.165 — g
Cholesterol 55 — 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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