Nutrition Comparison Tool

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      Chicken Roasting Meat Only Cooked Roasted
      ×
      Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised
      ×
      Beans Black Mature Seeds Canned Low Sodium
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 12% DV 234 calories
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 11% DV 224 calories
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 11% DV 218 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 12% DV 9.3g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 18% DV 14g
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 1% DV 0.7g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 0% DV 0g
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 14% DV 39.7g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 70% DV 35g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 46% DV 22.9g
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 29% DV 14.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 35% DV 105mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 20% DV 61.2mg
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 13% DV 2.5g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 29% DV 5.9g
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 1% DV 0.18g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 0% DV 0g
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 59% DV 16.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) --% DV --g
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 0% DV 0g
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 1% DV 0.55g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 9% DV 1.7mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 16% DV 2.8mg
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 25% DV 4.6mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 1% DV 16.8mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 0% DV 5.1mg
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 6% DV 84mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 7% DV 320.6mg
      • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised 3 oz (x1) 6% DV 286.5mg
      • Beans Black Mature Seeds Canned Low Sodium 1 cup (x1) 16% DV 739.2mg
      Comparison Table

      Table Legend

      1. Chicken Roasting Meat Only Cooked Roasted
      2. Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised
      3. Beans Black Mature Seeds Canned Low Sodium
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 140 85 240
      Calories
      (%DV)
      234
      (12%)
      224
      (11%)
      218
      (11%)
      Fat (g)
      (%DV)
      9.3
      (12%)
      14
      (18%)
      0.7
      (1%)
      Protein (g)
      (%DV)
      35
      (70%)
      22.9
      (46%)
      14.5
      (29%)
      Carbohydrate (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      39.7
      (14%)
      Sugars (g)
      (%DV)
      --
      (--%)
      0
      (0%)
      0.55
      (1%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      16.6
      (59%)
      Cholesterol (mg)
      (%DV)
      105
      (35%)
      61.2
      (20%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      2.5
      (13%)
      5.9
      (29%)
      0.18
      (1%)
      Net-Carbs (g) 0
      0
      23.2
      Trans Fatty Acids (g) --
      --
      0
        Minerals
      Food # 1 2 3
      Weight (g) 140 85 240
      Calcium (mg)
      (%DV)
      16.8
      (1%)
      5.1
      (0%)
      84
      (6%)
      Iron, Fe (mg)
      (%DV)
      1.7
      (9%)
      2.8
      (16%)
      4.6
      (25%)
      Potassium, K (mg)
      (%DV)
      320.6
      (7%)
      286.5
      (6%)
      739.2
      (16%)
      Magnesium (mg)
      (%DV)
      29.4
      (7%)
      19.6
      (5%)
      84
      (20%)
      Phosphorus, P (mg)
      (%DV)
      268.8
      (22%)
      217.6
      (17%)
      259.2
      (21%)
      Sodium (mg)
      (%DV)
      105
      (4%)
      59.5
      (2%)
      331.2
      (14%)
      Zinc, Zn (mg)
      (%DV)
      2.1
      (19%)
      4.9
      (45%)
      1.3
      (12%)
      Copper, Cu (mg)
      (%DV)
      0.08
      (9%)
      0.1
      (11%)
      0.46
      (51%)
      Manganese (mg)
      (%DV)
      0.02
      (1%)
      0.02
      (1%)
      0.56
      (24%)
      Selenium, Se (mcg)
      (%DV)
      34.4
      (63%)
      25.8
      (47%)
      3.1
      (6%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 140 85 240
      Vitamin A, RAE (mcg)
      (%DV)
      16.8
      (2%)
      0
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      6.5
      (7%)
      Thiamin (B1) (mg)
      (%DV)
      0.09
      (7%)
      0.12
      (10%)
      0.34
      (28%)
      Riboflavin (B2) (mg)
      (%DV)
      0.21
      (16%)
      0.15
      (12%)
      0.29
      (22%)
      Niacin (B3) (mg)
      (%DV)
      11
      (69%)
      3.8
      (23%)
      1.5
      (9%)
      Vitamin B5 (PA) (mg)
      (%DV)
      1.4
      (27%)
      0.31
      (6%)
      0.44
      (9%)
      Vitamin B6 (mg)
      (%DV)
      0.57
      (34%)
      0.3
      (18%)
      0.13
      (8%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      7
      (2%)
      7.7
      (2%)
      146.4
      (37%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      7
      (2%)
      7.7
      (2%)
      146.4
      (37%)
      Folate DFE (mcg)
      (%)
      7
      (2%)
      7.7
      (2%)
      146.4
      (37%)
      Choline (mg)
      (%DV)
      --
      (--%)
      --
      (--%)
      55.7
      (10%)
      Vitamin B12 (mcg)
      (%DV)
      0.41
      (17%)
      2.8
      (117%)
      0
      (0%)
      Retinol (mcg) 16.8
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      --
      (--%)
      0
      (0%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      --
      (--%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      --
      (--%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 57.4 0 9.6
      Lycopene (mcg) --
      0
      0
      Lut + Zeaxanthin (mcg) --
      0
      0
      Vitamin E (mg)
      (%DV)
      --
      (--%)
      0.59
      (4%)
      1.5
      (10%)
      Vitamin D (mcg)
      (%DV)
      --
      (--%)
      --
      (--%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      --
      (--%)
      --
      (--%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      --
      (--%)
      2.1
      (2%)
      5.5
      (5%)
      Vitamin K1 (mcg) --
      --
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 140 85 240
      Water (g) 94.4
      46.7
      181.5
      Ash (g) 1
      2
      4
      Alcohol (g) --
      0
      0
      Caffeine (mg) --
      0
      0
      Theobromine (mg) --
      0
      0
      PRAL score 19.35
      12.66
      -2.22
        Carbohydrates
      Food # 1 2 3
      Weight (g) 140 85 240
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      --
      Glucose (Dextrose) (g) --
      --
      --
      Fructose (g) --
      --
      --
      Lactose (g) --
      --
      --
      Maltose (g) --
      --
      --
      Galactose (g) --
      --
      --
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 140 85 240
      Monounsaturated Fats (g) 3.5
      5.899
      0.06
      Polyunsaturated Fats (g) 2.114
      0.451
      0.3
      Omega 3s (g)
      (%AI)
      0.084
      (5%)
      0.128
      (8%)
      0.137
      (9%)
      Omega 6s (g)
      (%AI)
      1.736
      (10%)
      0.306
      (2%)
      0.163
      (1%)
      Omega 3 to Omega 6 Ratio 0.05
      0.42
      0.84
      Omega 6 to Omega 3 Ratio 20.67
      2.4
      1.19
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.014
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0.028
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0.042
      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
      Caproic (6:0) (g) --
      0
      0
      Caprylic Acid (8:0) (g) --
      0
      0
      Capric Acid (10:0) (g) 0
      0.017
      0
      Lauric Acid (12:0) (g) 0.014
      0.017
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.07
      0.459
      0
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      Palmitic Acid (16:0) (g) 1.778
      3.468
      0.168
      Margaric Acid (17:0) (g) --
      --
      --
      Stearic Acid (18:0) (g) 0.588
      1.768
      0.01
      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) 0.476
      0.544
      0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      Oleic Acid (18:1) (g) 2.912
      5.253
      0.06
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.056
      0.017
      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) 1.736
      0.306
      0.163
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.084
      0.128
      0.137
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) --
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0.14
      0.017
      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) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 140 85 240
      Essential  
      Histidine (mg)
      (%RDI)
      1086
      (155%)
      785
      (112%)
      398
      (57%)
      Isoleucine (mg)
      (%RDI)
      1849
      (132%)
      1031
      (74%)
      684
      (49%)
      Leucine (mg)
      (%RDI)
      2628
      (96%)
      1812
      (66%)
      1229
      (45%)
      Lysine (mg)
      (%RDI)
      2975
      (142%)
      1907
      (91%)
      1013
      (48%)
      Methionine (mg)
      (%RDI)
      970
      (133%)
      587
      (81%)
      190
      (26%)
      Phenylalanine (mg)
      (%RDI)
      1390
      (159%)
      895
      (102%)
      854
      (98%)
      Threonine (mg)
      (%RDI)
      1478
      (141%)
      1001
      (95%)
      533
      (51%)
      Tryptophan (mg)
      (%RDI)
      409
      (146%)
      257
      (92%)
      173
      (62%)
      Valine (mg)
      (%RDI)
      1736
      (95%)
      1115
      (61%)
      835
      (46%)
      Conditional  
      Arginine (mg) 2113
      1449
      794
      Cystine (mg)
      (%RDI)
      448
      (156%)
      257
      (89%)
      134
      (47%)
      Glycine (mg) 1721
      1251
      586
      Proline (mg) 1441
      1012
      828
      Tyrosine (mg)
      (%RDI)
      1182
      (135%)
      770
      (88%)
      343
      (39%)
      Non-Essential  
      Alanine (mg) 1911
      1383
      658
      Aspartic acid (mg) 3121
      2095
      1812
      Betaine (mg) --
      --
      --
      Glutamic acid (mg) 5243
      3445
      2326
      Hydroxyproline (mg) --
      241
      --
      Serine (mg) 1204
      877
      907
      Data Source
      Chicken Roasting Meat Only Cooked Roasted
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Braised
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Beans Black Mature Seeds Canned Low Sodium
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.