Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Cooked Beets
      ×
      Avocados
      ×
      Ice cream cookie sandwich
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 4% DV 75 calories
      • Avocados 1 avocado, ns as to florida or california (x1) 16% DV 322 calories
      • Ice cream cookie sandwich 1 serving (x1) 10% DV 197 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 0% DV 0.31g
      • Avocados 1 avocado, ns as to florida or california (x1) 38% DV 29.5g
      • Ice cream cookie sandwich 1 serving (x1) 8% DV 6.1g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 6% DV 16.9g
      • Avocados 1 avocado, ns as to florida or california (x1) 6% DV 17.1g
      • Ice cream cookie sandwich 1 serving (x1) 12% DV 32.5g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 6% DV 2.9g
      • Avocados 1 avocado, ns as to florida or california (x1) 8% DV 4g
      • Ice cream cookie sandwich 1 serving (x1) 6% DV 3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 0% DV 0mg
      • Avocados 1 avocado, ns as to florida or california (x1) 0% DV 0mg
      • Ice cream cookie sandwich 1 serving (x1) 2% DV 4.9mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 0% DV 0.05g
      • Avocados 1 avocado, ns as to florida or california (x1) 21% DV 4.3g
      • Ice cream cookie sandwich 1 serving (x1) 7% DV 1.4g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 12% DV 3.4g
      • Avocados 1 avocado, ns as to florida or california (x1) 48% DV 13.5g
      • Ice cream cookie sandwich 1 serving (x1) 4% DV 0.98g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 27% DV 13.5g
      • Avocados 1 avocado, ns as to florida or california (x1) 3% DV 1.3g
      • Ice cream cookie sandwich 1 serving (x1) 35% DV 17.5g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 7% DV 1.3mg
      • Avocados 1 avocado, ns as to florida or california (x1) 6% DV 1.1mg
      • Ice cream cookie sandwich 1 serving (x1) 5% DV 0.9mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 2% DV 27.2mg
      • Avocados 1 avocado, ns as to florida or california (x1) 2% DV 24.1mg
      • Ice cream cookie sandwich 1 serving (x1) 5% DV 59.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Beets 1 cup (x1) 11% DV 518.5mg
      • Avocados 1 avocado, ns as to florida or california (x1) 21% DV 974.9mg
      • Ice cream cookie sandwich 1 serving (x1) 1% DV 55.8mg
      Comparison Table

      Table Legend

      1. Cooked Beets
      2. Avocados
      3. Ice cream cookie sandwich
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 170 201 82
      Calories
      (%DV)      		 75
      (4%)      		 322
      (16%)      		 197
      (10%)
      Fat (g)
      (%DV)      		 0.31
      (0%)      		 29.5
      (38%)      		 6.1
      (8%)
      Protein (g)
      (%DV)      		 2.9
      (6%)      		 4
      (8%)      		 3
      (6%)
      Carbohydrate (g)
      (%DV)      		 16.9
      (6%)      		 17.1
      (6%)      		 32.5
      (12%)
      Sugars (g)
      (%DV)      		 13.5
      (27%)      		 1.3
      (3%)      		 17.5
      (35%)
      Fiber (g)
      (%DV)      		 3.4
      (12%)      		 13.5
      (48%)      		 0.98
      (4%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 4.9
      (2%)
      Saturated Fats (g)
      (%DV)      		 0.05
      (0%)      		 4.3
      (21%)      		 1.4
      (7%)
      Net-Carbs (g) 13.5
      		3.7
      		31.5
      Trans Fatty Acids (g) 0
      		0
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 170 201 82
      Calcium (mg)
      (%DV)      		 27.2
      (2%)      		 24.1
      (2%)      		 59.9
      (5%)
      Iron, Fe (mg)
      (%DV)      		 1.3
      (7%)      		 1.1
      (6%)      		 0.9
      (5%)
      Potassium, K (mg)
      (%DV)      		 518.5
      (11%)      		 974.9
      (21%)      		 55.8
      (1%)
      Magnesium (mg)
      (%DV)      		 39.1
      (9%)      		 58.3
      (14%)      		 13.1
      (3%)
      Phosphorus, P (mg)
      (%DV)      		 64.6
      (5%)      		 104.5
      (8%)      		 44.3
      (4%)
      Sodium (mg)
      (%DV)      		 130.9
      (5%)      		 14.1
      (1%)      		 132.8
      (6%)
      Zinc, Zn (mg)
      (%DV)      		 0.6
      (5%)      		 1.3
      (12%)      		 0.26
      (2%)
      Copper, Cu (mg)
      (%DV)      		 0.13
      (14%)      		 0.38
      (42%)      		 0.09
      (10%)
      Manganese (mg)
      (%DV)      		 0.55
      (24%)      		 0.29
      (12%)      		 0.18
      (8%)
      Selenium, Se (mcg)
      (%DV)      		 1.2
      (2%)      		 0.8
      (1%)      		 2.5
      (5%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 14.1
      (0%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 170 201 82
      Vitamin A, RAE (mcg)
      (%DV)      		 3.4
      (0%)      		 14.1
      (2%)      		 30.3
      (3%)
      Vitamin C (mg)
      (%DV)      		 6.1
      (7%)      		 20.1
      (22%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.05
      (4%)      		 0.13
      (11%)      		 0.02
      (2%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.07
      (5%)      		 0.26
      (20%)      		 0.02
      (2%)
      Niacin (B3) (mg)
      (%DV)      		 0.56
      (4%)      		 3.5
      (22%)      		 0.19
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.25
      (5%)      		 2.8
      (56%)      		 0.09
      (2%)
      Vitamin B6 (mg)
      (%DV)      		 0.11
      (7%)      		 0.52
      (30%)      		 0.02
      (1%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 136
      (34%)      		 162.8
      (41%)      		 4.1
      (1%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 136
      (34%)      		 162.8
      (41%)      		 4.1
      (1%)
      Folate DFE (mcg)
      (%)      		 136
      (34%)      		 162.8
      (41%)      		 4.1
      (1%)
      Choline (mg)
      (%DV)      		 10.7
      (2%)      		 28.5
      (5%)      		 6.6
      (1%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.01
      (0%)
      Retinol (mcg) 0
      		0
      		30.3
      Carotene, beta (mcg)
      (%RDA)      		 35.7
      (0%)      		 124.6
      (1%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 48.2
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 56.3
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 59.5 293.5 100
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		544.7
      		4.9
      Vitamin E (mg)
      (%DV)      		 0.07
      (0%)      		 4.2
      (28%)      		 0.33
      (2%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.34
      (0%)      		 42.2
      (35%)      		 1.1
      (1%)
      Vitamin K1 (mcg) --
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 170 201 82
      Water (g) 148
      		147.2
      		39.9
      Ash (g) 2
      		3
      		0.45
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		4.9
      Theobromine (mg) 0
      		0
      		34.4
      PRAL score -8.53
      		-16.58
      		0.82
        Carbohydrates
      Food # 1 2 3
      Weight (g) 170 201 82
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		0.12
      		--
      Glucose (Dextrose) (g) --
      		0.74
      		--
      Fructose (g) --
      		0.24
      		--
      Lactose (g) --
      		0
      		--
      Maltose (g) --
      		0
      		--
      Galactose (g) --
      		0.2
      		--
      Starch (g) --
      		0.22
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 170 201 82
      Monounsaturated Fats (g) 0.06
      		19.696
      		3.403
      Polyunsaturated Fats (g) 0.109
      		3.65
      		0.695
      Omega 3s (g)
      (%AI)      		 0.009
      (1%)      		 0.251
      (16%)      		 0.035
      (2%)
      Omega 6s (g)
      (%AI)      		 0.099
      (1%)      		 3.365
      (20%)      		 0.654
      (4%)
      Omega 3 to Omega 6 Ratio 0.09
      		0.07
      		0.05
      Omega 6 to Omega 3 Ratio 11.6
      		13.39
      		18.56
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 0.223
      (14%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0.001
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0.001
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		0.03
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		0
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0.003
      Caprylic Acid (8:0) (g) 0
      		0.002
      		0.041
      Capric Acid (10:0) (g) 0
      		0
      		0.033
      Lauric Acid (12:0) (g) 0
      		0
      		0.003
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0
      		0
      		0.033
      Pentadecanoic Acid (15:0) (g) --
      		0
      		--
      Palmitic Acid (16:0) (g) 0.046
      		4.171
      		0.173
      Margaric Acid (17:0) (g) --
      		0
      		--
      Stearic Acid (18:0) (g) 0.002
      		0.098
      		1.077
      Arachidic Acid (20:0) (g) --
      		0
      		--
      Behenic Acid (22:0) (g) --
      		0
      		--
      Lignoceric Acid (24:0) (g) --
      		0
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		0
      		--
      Pentadecenoic Acid (15:1) (g) --
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0
      		1.403
      		0.005
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		0.02
      		--
      Oleic Acid (18:1) (g) 0.06
      		18.223
      		3.398
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0.05
      		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) 0.099
      		3.365
      		0.654
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.009
      		0.251
      		0.035
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		0.032
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0.002
      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) --
      		0.004
      		--
      Campesterol (g) --
      		0.01
      		--
      Beta-sitosterol (g) --
      		0.153
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 170 201 82
      Essential  
      Histidine (mg)
      (%RDI)      		 37
      (5%)      		 98
      (14%)      		 --
      (--%)
      Isoleucine (mg)
      (%RDI)      		 85
      (6%)      		 169
      (12%)      		 --
      (--%)
      Leucine (mg)
      (%RDI)      		 121
      (4%)      		 287
      (11%)      		 --
      (--%)
      Lysine (mg)
      (%RDI)      		 102
      (5%)      		 265
      (13%)      		 --
      (--%)
      Methionine (mg)
      (%RDI)      		 32
      (4%)      		 76
      (10%)      		 --
      (--%)
      Phenylalanine (mg)
      (%RDI)      		 82
      (9%)      		 195
      (22%)      		 --
      (--%)
      Threonine (mg)
      (%RDI)      		 83
      (8%)      		 147
      (14%)      		 --
      (--%)
      Tryptophan (mg)
      (%RDI)      		 34
      (12%)      		 50
      (18%)      		 --
      (--%)
      Valine (mg)
      (%RDI)      		 100
      (6%)      		 215
      (12%)      		 --
      (--%)
      Conditional  
      Arginine (mg) 75
      		177
      		--
      Cystine (mg)
      (%RDI)      		 34
      (12%)      		 54
      (19%)      		 --
      (--%)
      Glycine (mg) 56
      		209
      		--
      Proline (mg) 73
      		197
      		--
      Tyrosine (mg)
      (%RDI)      		 68
      (8%)      		 98
      (11%)      		 --
      (--%)
      Non-Essential  
      Alanine (mg) 107
      		219
      		--
      Aspartic acid (mg) 206
      		474
      		--
      Betaine (mg) --
      		1
      		--
      Glutamic acid (mg) 758
      		577
      		--
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 105
      		229
      		--
      Data Source
      Cooked Beets
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Avocados
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Ice cream cookie sandwich
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.