Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Whole Milk (Full Fat)
      ×
      Nuts, mixed nuts, oil roasted, with peanuts, without salt added
      ×
      Snacks, trail mix, regular
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 15% DV 298 calories
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 41% DV 813 calories
      • Snacks, trail mix, regular 1 cup (x1) 35% DV 693 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 20% DV 15.9g
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 93% DV 72.3g
      • Snacks, trail mix, regular 1 cup (x1) 57% DV 44.1g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 9% DV 23.4g
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 10% DV 28.2g
      • Snacks, trail mix, regular 1 cup (x1) 24% DV 67.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 31% DV 15.4g
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 54% DV 26.9g
      • Snacks, trail mix, regular 1 cup (x1) 41% DV 20.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 16% DV 48.8mg
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 0% DV 0mg
      • Snacks, trail mix, regular 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 46% DV 9.1g
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 58% DV 11.7g
      • Snacks, trail mix, regular 1 cup (x1) 42% DV 8.3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 0% DV 0g
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 34% DV 9.4g
      • Snacks, trail mix, regular 1 cup (x1) --% DV --g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 49% DV 24.6g
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 11% DV 5.6g
      • Snacks, trail mix, regular 1 cup (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 1% DV 0.15mg
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 19% DV 3.5mg
      • Snacks, trail mix, regular 1 cup (x1) 25% DV 4.6mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 42% DV 551.4mg
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 12% DV 156.8mg
      • Snacks, trail mix, regular 1 cup (x1) 9% DV 117mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Whole Milk (Full Fat) 16oz glass (x1) 14% DV 644.2mg
      • Nuts, mixed nuts, oil roasted, with peanuts, without salt added 1 cup (x1) 18% DV 846.9mg
      • Snacks, trail mix, regular 1 cup (x1) 22% DV 1027.5mg
      Comparison Table

      Table Legend

      1. Whole Milk (Full Fat)
      2. Nuts, mixed nuts, oil roasted, with peanuts, without salt added
      3. Snacks, trail mix, regular
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 488 134 150
      Calories
      (%DV)
      298
      (15%)
      813
      (41%)
      693
      (35%)
      Fat (g)
      (%DV)
      15.9
      (20%)
      72.3
      (93%)
      44.1
      (57%)
      Protein (g)
      (%DV)
      15.4
      (31%)
      26.9
      (54%)
      20.7
      (41%)
      Carbohydrate (g)
      (%DV)
      23.4
      (9%)
      28.2
      (10%)
      67.4
      (24%)
      Sugars (g)
      (%DV)
      24.6
      (49%)
      5.6
      (11%)
      --
      (--%)
      Fiber (g)
      (%DV)
      0
      (0%)
      9.4
      (34%)
      --
      (--%)
      Cholesterol (mg)
      (%DV)
      48.8
      (16%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      9.1
      (46%)
      11.7
      (58%)
      8.3
      (42%)
      Net-Carbs (g) 23.4
      18.8
      67.4
      Trans Fatty Acids (g) --
      0.07
      --
        Minerals
      Food # 1 2 3
      Weight (g) 488 134 150
      Calcium (mg)
      (%DV)
      551.4
      (42%)
      156.8
      (12%)
      117
      (9%)
      Iron, Fe (mg)
      (%DV)
      0.15
      (1%)
      3.5
      (19%)
      4.6
      (25%)
      Potassium, K (mg)
      (%DV)
      644.2
      (14%)
      846.9
      (18%)
      1027.5
      (22%)
      Magnesium (mg)
      (%DV)
      48.8
      (12%)
      306.9
      (73%)
      237
      (56%)
      Phosphorus, P (mg)
      (%DV)
      409.9
      (33%)
      611
      (49%)
      517.5
      (41%)
      Sodium (mg)
      (%DV)
      209.8
      (9%)
      6.7
      (0%)
      343.5
      (14%)
      Zinc, Zn (mg)
      (%DV)
      1.8
      (16%)
      4.5
      (41%)
      4.8
      (44%)
      Copper, Cu (mg)
      (%DV)
      0.12
      (14%)
      1.2
      (135%)
      1.5
      (164%)
      Manganese (mg)
      (%DV)
      0.02
      (1%)
      2.7
      (119%)
      1.6
      (67%)
      Selenium, Se (mcg)
      (%DV)
      18.1
      (33%)
      45.4
      (83%)
      --
      (--%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 488 134 150
      Vitamin A, RAE (mcg)
      (%DV)
      224.5
      (25%)
      0
      (0%)
      1.5
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0.67
      (1%)
      2.1
      (2%)
      Thiamin (B1) (mg)
      (%DV)
      0.22
      (19%)
      0.25
      (21%)
      0.69
      (58%)
      Riboflavin (B2) (mg)
      (%DV)
      0.82
      (63%)
      0.26
      (20%)
      0.3
      (23%)
      Niacin (B3) (mg)
      (%DV)
      0.43
      (3%)
      10.3
      (65%)
      7.1
      (44%)
      Vitamin B5 (PA) (mg)
      (%DV)
      1.8
      (36%)
      1.5
      (31%)
      1.3
      (27%)
      Vitamin B6 (mg)
      (%DV)
      0.18
      (10%)
      0.47
      (28%)
      0.45
      (26%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      24.4
      (6%)
      111.2
      (28%)
      106.5
      (27%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      24.4
      (6%)
      111.2
      (28%)
      106.5
      (27%)
      Folate DFE (mcg)
      (%)
      24.4
      (6%)
      111.2
      (28%)
      106.5
      (27%)
      Choline (mg)
      (%DV)
      69.8
      (13%)
      69.7
      (13%)
      --
      (--%)
      Vitamin B12 (mcg)
      (%DV)
      2.2
      (92%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 219.6
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      34.2
      (0%)
      2.7
      (0%)
      --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Vitamin A, IU (IU) 790.6 4 27
      Lycopene (mcg) 0
      0
      --
      Lut + Zeaxanthin (mcg) 0
      10.7
      --
      Vitamin E (mg)
      (%DV)
      0.34
      (2%)
      10.5
      (70%)
      --
      (--%)
      Vitamin D (mcg)
      (%DV)
      6.3
      (32%)
      0
      (0%)
      --
      (--%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) 6.3
      --
      --
      Vitamin D (IU)
      (%DV)
      248.9
      (31%)
      0
      (0%)
      --
      (--%)
      Vitamin K (mcg)
      (%DV)
      1.5
      (1%)
      7.6
      (6%)
      --
      (--%)
      Vitamin K1 (mcg) 0
      --
      --
      Menaquinone-4 (K2) (mcg) 4.9
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 488 134 150
      Water (g) 430.1
      2.8
      13.8
      Ash (g) 3
      4
      4
      Alcohol (g) 0
      0
      --
      Caffeine (mg) 0
      --
      --
      Theobromine (mg) 0
      --
      --
      PRAL score 0.65
      7.79
      -0.14
        Carbohydrates
      Food # 1 2 3
      Weight (g) 488 134 150
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0
      5.6
      --
      Glucose (Dextrose) (g) 0
      0
      --
      Fructose (g) 0
      0
      --
      Lactose (g) 24.6
      0
      --
      Maltose (g) 0
      0
      --
      Galactose (g) 0
      0
      --
      Starch (g) --
      5.6
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 488 134 150
      Monounsaturated Fats (g) 3.963
      38.174
      18.795
      Polyunsaturated Fats (g) 0.952
      19.58
      14.475
      Omega 3s (g)
      (%AI)
      0.366
      (23%)
      0.11
      (7%)
      0.105
      (7%)
      Omega 6s (g)
      (%AI)
      0.586
      (3%)
      19.387
      (114%)
      14.37
      (85%)
      Omega 3 to Omega 6 Ratio 0.63
      0.01
      0.01
      Omega 6 to Omega 3 Ratio 1.6
      176.44
      136.86
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      0.11
      (7%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0.007
      --
      Docosapentaenoic Acid (DPA) (g) 0
      0
      --
      Docosahexaenoic Acid (DHA) (g) 0
      0
      --
      n-3-Eicosatrienoic Acid (20:3) (g) --
      0
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      19.37
      --
      gamma-Linolenic Acid (GLA) (g) --
      0
      --
      c-c-n6-Eicosadienoic Acid (g) --
      0.017
      --
      DHG-linolenic acid (DGLA) (g) --
      0
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0.366
      0.005
      --
      Caproic (6:0) (g) 0.366
      0
      0.015
      Caprylic Acid (8:0) (g) 0.366
      0.004
      0.3
      Capric Acid (10:0) (g) 0.366
      0.003
      0.24
      Lauric Acid (12:0) (g) 0.376
      0.003
      1.755
      Tridecanoic Acid (13:0) (g) 0
      --
      --
      Myristic Acid (14:0) (g) 1.449
      0.058
      0.72
      Pentadecanoic Acid (15:0) (g) 0
      0.007
      --
      Palmitic Acid (16:0) (g) 4.046
      6.975
      3.795
      Margaric Acid (17:0) (g) 0
      0.062
      --
      Stearic Acid (18:0) (g) 1.781
      2.709
      1.5
      Arachidic Acid (20:0) (g) 0
      0.484
      --
      Behenic Acid (22:0) (g) 0
      0.859
      --
      Lignoceric Acid (24:0) (g) 0
      0.507
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0.001
      --
      Pentadecenoic Acid (15:1) (g) --
      0
      --
      Palmitoleic Acid (16:1) (g) 0
      0.172
      0.105
      cis-Palmitoleic Acid (16:1 cis) (g) --
      0.17
      --
      Heptadecenoic Acid (17:1) (g) --
      0.05
      --
      Oleic Acid (18:1) (g) 3.963
      37.405
      18.435
      c-Oleic Acid (18:1 cis) (g) --
      37.377
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0
      0.503
      0.255
      Docosenoic Acid (22:1) (g) 0
      0.036
      --
      c-Docosenoic Acid (22:1 c) (g) --
      0.036
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      0.008
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.586
      19.423
      14.37
      Conjugated Linoleic Acid (CLAs) (g) --
      0.011
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.366
      0.11
      0.105
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0.001
      --
      Eicosatrienoic Acid (20:3) (g) --
      0
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0.013
      --
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      0.007
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      0.043
      --
      t-Monoenoic Fats (g) --
      0.031
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      0.001
      --
      t-Oleic Acid (18:1 t) (g) --
      0.028
      --
      t-Docosenoic Acid (22:1 t) (g) --
      0
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      0.043
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 488 134 150
      Essential  
      Histidine (mg)
      (%RDI)
      464
      (66%)
      766
      (109%)
      536
      (77%)
      Isoleucine (mg)
      (%RDI)
      795
      (57%)
      1107
      (79%)
      773
      (55%)
      Leucine (mg)
      (%RDI)
      1459
      (53%)
      2219
      (81%)
      1335
      (49%)
      Lysine (mg)
      (%RDI)
      1288
      (61%)
      1048
      (50%)
      773
      (37%)
      Methionine (mg)
      (%RDI)
      405
      (56%)
      379
      (52%)
      303
      (42%)
      Phenylalanine (mg)
      (%RDI)
      795
      (91%)
      1584
      (181%)
      987
      (113%)
      Threonine (mg)
      (%RDI)
      654
      (62%)
      942
      (90%)
      723
      (69%)
      Tryptophan (mg)
      (%RDI)
      195
      (70%)
      295
      (105%)
      249
      (89%)
      Valine (mg)
      (%RDI)
      1005
      (55%)
      1341
      (74%)
      987
      (54%)
      Conditional  
      Arginine (mg) 439
      3973
      2280
      Cystine (mg)
      (%RDI)
      93
      (32%)
      386
      (134%)
      326
      (113%)
      Glycine (mg) 303
      1859
      1163
      Proline (mg) 1518
      1282
      938
      Tyrosine (mg)
      (%RDI)
      776
      (89%)
      1053
      (120%)
      686
      (78%)
      Non-Essential  
      Alanine (mg) 522
      1316
      881
      Aspartic acid (mg) 1318
      3875
      2285
      Betaine (mg) 3
      --
      --
      Glutamic acid (mg) 3455
      7469
      4535
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 927
      1565
      975
      Data Source
      Whole Milk (Full Fat)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Nuts, mixed nuts, oil roasted, with peanuts, without salt added
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Snacks, trail mix, regular
      USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.