Nutrition Comparison Tool
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      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
      ×
      Chicken Broilers Or Fryers Meat Only Roasted
      ×
      Cooked Coho Salmon (Wild Caught)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 11% DV 224 calories
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 13% DV 266 calories
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) 16% DV 313 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 18% DV 14g
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 13% DV 10.4g
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) 16% DV 12.8g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 0% DV 0g
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 46% DV 22.9g
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 81% DV 40.5g
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) 93% DV 46.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 20% DV 61.2mg
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 42% DV 124.6mg
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) 32% DV 96.9mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 29% DV 5.9g
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 14% DV 2.9g
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) 14% DV 2.7g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 0% DV 0g
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 0% DV 0g
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 0% DV 0g
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 16% DV 2.8mg
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 9% DV 1.7mg
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) 7% DV 1.2mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 0% DV 5.1mg
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 2% DV 21mg
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) 6% DV 78.2mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 3 oz (x1) 6% DV 286.5mg
      • Chicken Broilers Or Fryers Meat Only Roasted 1 cup, chopped or diced (x1) 7% DV 340.2mg
      • Cooked Coho Salmon (Wild Caught) 6oz fillet (x1) 16% DV 773.5mg
      Comparison Table

      Table Legend

      1. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
      2. Chicken Broilers Or Fryers Meat Only Roasted
      3. Cooked Coho Salmon (Wild Caught)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 140 170
      Calories
      (%DV)      		 224
      (11%)      		 266
      (13%)      		 313
      (16%)
      Fat (g)
      (%DV)      		 14
      (18%)      		 10.4
      (13%)      		 12.8
      (16%)
      Protein (g)
      (%DV)      		 22.9
      (46%)      		 40.5
      (81%)      		 46.5
      (93%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 61.2
      (20%)      		 124.6
      (42%)      		 96.9
      (32%)
      Saturated Fats (g)
      (%DV)      		 5.9
      (29%)      		 2.9
      (14%)      		 2.7
      (14%)
      Net-Carbs (g) 0
      		0
      		0
      Trans Fatty Acids (g) --
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 85 140 170
      Calcium (mg)
      (%DV)      		 5.1
      (0%)      		 21
      (2%)      		 78.2
      (6%)
      Iron, Fe (mg)
      (%DV)      		 2.8
      (16%)      		 1.7
      (9%)      		 1.2
      (7%)
      Potassium, K (mg)
      (%DV)      		 286.5
      (6%)      		 340.2
      (7%)      		 773.5
      (16%)
      Magnesium (mg)
      (%DV)      		 19.6
      (5%)      		 35
      (8%)      		 59.5
      (14%)
      Phosphorus, P (mg)
      (%DV)      		 217.6
      (17%)      		 273
      (22%)      		 506.6
      (41%)
      Sodium (mg)
      (%DV)      		 59.5
      (2%)      		 120.4
      (5%)      		 90.1
      (4%)
      Zinc, Zn (mg)
      (%DV)      		 4.9
      (45%)      		 2.9
      (27%)      		 0.88
      (8%)
      Copper, Cu (mg)
      (%DV)      		 0.1
      (11%)      		 0.09
      (10%)      		 0.11
      (12%)
      Manganese (mg)
      (%DV)      		 0.02
      (1%)      		 0.03
      (1%)      		 0.03
      (1%)
      Selenium, Se (mcg)
      (%DV)      		 25.8
      (47%)      		 30.8
      (56%)      		 78.5
      (143%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 85 140 170
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 22.4
      (2%)      		 54.4
      (6%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 1.7
      (2%)
      Thiamin (B1) (mg)
      (%DV)      		 0.12
      (10%)      		 0.1
      (8%)      		 0.2
      (16%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.15
      (12%)      		 0.25
      (19%)      		 0.27
      (21%)
      Niacin (B3) (mg)
      (%DV)      		 3.8
      (23%)      		 12.8
      (80%)      		 13.2
      (83%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.31
      (6%)      		 1.5
      (31%)      		 1.4
      (28%)
      Vitamin B6 (mg)
      (%DV)      		 0.3
      (18%)      		 0.66
      (39%)      		 0.95
      (56%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 7.7
      (2%)      		 8.4
      (2%)      		 15.3
      (4%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 7.7
      (2%)      		 8.4
      (2%)      		 15.3
      (4%)
      Folate DFE (mcg)
      (%)      		 7.7
      (2%)      		 8.4
      (2%)      		 15.3
      (4%)
      Choline (mg)
      (%DV)      		 --
      (--%)      		 110.3
      (20%)      		 --
      (--%)
      Vitamin B12 (mcg)
      (%DV)      		 2.8
      (117%)      		 0.46
      (19%)      		 7.6
      (317%)
      Retinol (mcg) 0
      		22.4
      		54.4
      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) 0 74.2 183.6
      Lycopene (mcg) 0
      		0
      		--
      Lut + Zeaxanthin (mcg) 0
      		0
      		--
      Vitamin E (mg)
      (%DV)      		 0.59
      (4%)      		 0.38
      (3%)      		 --
      (--%)
      Vitamin D (mcg)
      (%DV)      		 --
      (--%)      		 0.14
      (1%)      		 --
      (--%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		0.14
      		--
      Vitamin D (IU)
      (%DV)      		 --
      (--%)      		 7
      (1%)      		 --
      (--%)
      Vitamin K (mcg)
      (%DV)      		 2.1
      (2%)      		 3.4
      (3%)      		 --
      (--%)
      Vitamin K1 (mcg) --
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 85 140 170
      Water (g) 46.7
      		89.3
      		111.2
      Ash (g) 2
      		1
      		3
      Alcohol (g) 0
      		0
      		--
      Caffeine (mg) 0
      		0
      		--
      Theobromine (mg) 0
      		0
      		--
      PRAL score 12.66
      		21.58
      		22.63
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 140 170
      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) 85 140 170
      Monounsaturated Fats (g) 5.899
      		3.724
      		4.593
      Polyunsaturated Fats (g) 0.451
      		2.366
      		4.286
      Omega 3s (g)
      (%AI)      		 0.128
      (8%)      		 0.098
      (6%)      		 2.836
      (177%)
      Omega 6s (g)
      (%AI)      		 0.306
      (2%)      		 1.918
      (11%)      		 0.442
      (3%)
      Omega 3 to Omega 6 Ratio 0.42
      		0.05
      		6.42
      Omega 6 to Omega 3 Ratio 2.4
      		19.57
      		0.16
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0.014
      		0.923
      Docosapentaenoic Acid (DPA) (g) 0
      		0.028
      		0.5
      Docosahexaenoic Acid (DHA) (g) 0
      		0.056
      		1.413
      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) 0.017
      		0
      		--
      Lauric Acid (12:0) (g) 0.017
      		0.028
      		--
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.459
      		0.084
      		0.568
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 3.468
      		1.974
      		1.615
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 1.768
      		0.686
      		0.445
      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) 0.544
      		0.49
      		1.088
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 5.253
      		3.108
      		2.591
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.017
      		0.056
      		0.537
      Docosenoic Acid (22:1) (g) 0
      		0
      		0.315
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.306
      		1.918
      		0.442
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.128
      		0.098
      		0.338
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0.255
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.017
      		0.154
      		0.287
      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) 85 140 170
      Essential  
      Histidine (mg)
      (%RDI)      		 785
      (112%)      		 1257
      (180%)      		 1370
      (196%)
      Isoleucine (mg)
      (%RDI)      		 1031
      (74%)      		 2139
      (153%)      		 2144
      (153%)
      Leucine (mg)
      (%RDI)      		 1812
      (66%)      		 3039
      (111%)      		 3781
      (138%)
      Lysine (mg)
      (%RDI)      		 1907
      (91%)      		 3441
      (164%)      		 4272
      (203%)
      Methionine (mg)
      (%RDI)      		 587
      (81%)      		 1121
      (154%)      		 1377
      (189%)
      Phenylalanine (mg)
      (%RDI)      		 895
      (102%)      		 1607
      (184%)      		 1816
      (207%)
      Threonine (mg)
      (%RDI)      		 1001
      (95%)      		 1711
      (163%)      		 2040
      (194%)
      Tryptophan (mg)
      (%RDI)      		 257
      (92%)      		 473
      (169%)      		 520
      (186%)
      Valine (mg)
      (%RDI)      		 1115
      (61%)      		 2009
      (110%)      		 2397
      (132%)
      Conditional  
      Arginine (mg) 1449
      		2443
      		2783
      Cystine (mg)
      (%RDI)      		 257
      (89%)      		 518
      (180%)      		 498
      (174%)
      Glycine (mg) 1251
      		1989
      		2232
      Proline (mg) 1012
      		1666
      		1646
      Tyrosine (mg)
      (%RDI)      		 770
      (88%)      		 1368
      (156%)      		 1571
      (180%)
      Non-Essential  
      Alanine (mg) 1383
      		2209
      		2814
      Aspartic acid (mg) 2095
      		3609
      		4763
      Betaine (mg) --
      		8
      		--
      Glutamic acid (mg) 3445
      		6066
      		6945
      Hydroxyproline (mg) 241
      		--
      		--
      Serine (mg) 877
      		1393
      		1897
      Data Source
      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Chicken Broilers Or Fryers Meat Only Roasted
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Coho Salmon (Wild Caught)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.