Nutrition Comparison Tool

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      Flat Fish (Flounder Or Sole)
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      Flat Fish (Flounder Or Sole)
      ×
      Flat Fish (Flounder Or Sole)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 5% DV 109 calories
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 5% DV 109 calories
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 5% DV 109 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 4% DV 3g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 4% DV 3g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 4% DV 3g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 39% DV 19.4g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 39% DV 19.4g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 39% DV 19.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 24% DV 71.1mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 24% DV 71.1mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 24% DV 71.1mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 3% DV 0.69g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 3% DV 0.69g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 3% DV 0.69g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 2% DV 0.29mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 2% DV 0.29mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 2% DV 0.29mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 2% DV 31.8mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 2% DV 31.8mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 2% DV 31.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 5% DV 250.2mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 5% DV 250.2mg
      • Flat Fish (Flounder Or Sole) 1 fillet (x1) 5% DV 250.2mg
      Comparison Table

      Table Legend

      1. Flat Fish (Flounder Or Sole)
      2. Flat Fish (Flounder Or Sole)
      3. Flat Fish (Flounder Or Sole)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 127 127 127
      Calories
      (%DV)
      109
      (5%)
      109
      (5%)
      109
      (5%)
      Fat (g)
      (%DV)
      3
      (4%)
      3
      (4%)
      3
      (4%)
      Protein (g)
      (%DV)
      19.4
      (39%)
      19.4
      (39%)
      19.4
      (39%)
      Carbohydrate (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Sugars (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      71.1
      (24%)
      71.1
      (24%)
      71.1
      (24%)
      Saturated Fats (g)
      (%DV)
      0.69
      (3%)
      0.69
      (3%)
      0.69
      (3%)
      Net-Carbs (g) 0
      0
      0
      Trans Fatty Acids (g) 0.02
      0.02
      0.02
        Minerals
      Food # 1 2 3
      Weight (g) 127 127 127
      Calcium (mg)
      (%DV)
      31.8
      (2%)
      31.8
      (2%)
      31.8
      (2%)
      Iron, Fe (mg)
      (%DV)
      0.29
      (2%)
      0.29
      (2%)
      0.29
      (2%)
      Potassium, K (mg)
      (%DV)
      250.2
      (5%)
      250.2
      (5%)
      250.2
      (5%)
      Magnesium (mg)
      (%DV)
      27.9
      (7%)
      27.9
      (7%)
      27.9
      (7%)
      Phosphorus, P (mg)
      (%DV)
      392.4
      (31%)
      392.4
      (31%)
      392.4
      (31%)
      Sodium (mg)
      (%DV)
      461
      (19%)
      461
      (19%)
      461
      (19%)
      Zinc, Zn (mg)
      (%DV)
      0.5
      (5%)
      0.5
      (5%)
      0.5
      (5%)
      Copper, Cu (mg)
      (%DV)
      0.03
      (3%)
      0.03
      (3%)
      0.03
      (3%)
      Manganese (mg)
      (%DV)
      0.02
      (1%)
      0.02
      (1%)
      0.02
      (1%)
      Selenium, Se (mcg)
      (%DV)
      41.4
      (75%)
      41.4
      (75%)
      41.4
      (75%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 127 127 127
      Vitamin A, RAE (mcg)
      (%DV)
      15.2
      (2%)
      15.2
      (2%)
      15.2
      (2%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.03
      (3%)
      0.03
      (3%)
      0.03
      (3%)
      Riboflavin (B2) (mg)
      (%DV)
      0.03
      (2%)
      0.03
      (2%)
      0.03
      (2%)
      Niacin (B3) (mg)
      (%DV)
      1.6
      (10%)
      1.6
      (10%)
      1.6
      (10%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.29
      (6%)
      0.29
      (6%)
      0.29
      (6%)
      Vitamin B6 (mg)
      (%DV)
      0.15
      (9%)
      0.15
      (9%)
      0.15
      (9%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      7.6
      (2%)
      7.6
      (2%)
      7.6
      (2%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      7.6
      (2%)
      7.6
      (2%)
      7.6
      (2%)
      Folate DFE (mcg)
      (%)
      7.6
      (2%)
      7.6
      (2%)
      7.6
      (2%)
      Choline (mg)
      (%DV)
      101.5
      (18%)
      101.5
      (18%)
      101.5
      (18%)
      Vitamin B12 (mcg)
      (%DV)
      1.7
      (69%)
      1.7
      (69%)
      1.7
      (69%)
      Retinol (mcg) 15.2
      15.2
      15.2
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 47 47 47
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      0
      0
      Vitamin E (mg)
      (%DV)
      0.98
      (7%)
      0.98
      (7%)
      0.98
      (7%)
      Vitamin D (mcg)
      (%DV)
      4.4
      (22%)
      4.4
      (22%)
      4.4
      (22%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) 4.4
      4.4
      4.4
      Vitamin D (IU)
      (%DV)
      176.5
      (22%)
      176.5
      (22%)
      176.5
      (22%)
      Vitamin K (mcg)
      (%DV)
      0.13
      (0%)
      0.13
      (0%)
      0.13
      (0%)
      Vitamin K1 (mcg) 0
      0
      0
      Menaquinone-4 (K2) (mcg) 0.38
      0.38
      0.38
        Other
      Food # 1 2 3
      Weight (g) 127 127 127
      Water (g) 103
      103
      103
      Ash (g) 2
      2
      2
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 17.58
      17.58
      17.58
        Carbohydrates
      Food # 1 2 3
      Weight (g) 127 127 127
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0
      0
      0
      Glucose (Dextrose) (g) 0
      0
      0
      Fructose (g) 0
      0
      0
      Lactose (g) 0
      0
      0
      Maltose (g) 0
      0
      0
      Galactose (g) 0
      0
      0
      Starch (g) 0
      0
      0
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 127 127 127
      Monounsaturated Fats (g) 0.834
      0.834
      0.834
      Polyunsaturated Fats (g) 0.583
      0.583
      0.583
      Omega 3s (g)
      (%AI)
      0.424
      (27%)
      0.424
      (27%)
      0.424
      (27%)
      Omega 6s (g)
      (%AI)
      0.07
      (0%)
      0.07
      (0%)
      0.07
      (0%)
      Omega 3 to Omega 6 Ratio 6.07
      6.07
      6.07
      Omega 6 to Omega 3 Ratio 0.16
      0.16
      0.16
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.213
      0.213
      0.213
      Docosapentaenoic Acid (DPA) (g) 0.043
      0.043
      0.043
      Docosahexaenoic Acid (DHA) (g) 0.168
      0.168
      0.168
      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) 0.008
      0.008
      0.008
      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
      Caprylic Acid (8:0) (g) 0
      0
      0
      Capric Acid (10:0) (g) 0.005
      0.005
      0.005
      Lauric Acid (12:0) (g) 0.01
      0.01
      0.01
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.135
      0.135
      0.135
      Pentadecanoic Acid (15:0) (g) 0.01
      0.01
      0.01
      Palmitic Acid (16:0) (g) 0.439
      0.439
      0.439
      Margaric Acid (17:0) (g) 0.005
      0.005
      0.005
      Stearic Acid (18:0) (g) 0.083
      0.083
      0.083
      Arachidic Acid (20:0) (g) 0.001
      0.001
      0.001
      Behenic Acid (22:0) (g) 0
      0
      0
      Lignoceric Acid (24:0) (g) 0.001
      0.001
      0.001
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0
      0
      Pentadecenoic Acid (15:1) (g) 0
      0
      0
      Palmitoleic Acid (16:1) (g) 0.141
      0.141
      0.141
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) 0.042
      0.042
      0.042
      Oleic Acid (18:1) (g) 0.558
      0.558
      0.558
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.093
      0.093
      0.093
      Docosenoic Acid (22:1) (g) 0.001
      0.001
      0.001
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0
      0
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.07
      0.07
      0.07
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.027
      0.027
      0.027
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0.019
      0.019
      0.019
      Eicosatrienoic Acid (20:3) (g) 0.011
      0.011
      0.011
      Eicosatetraenoic Acid 20:4 (g) 0.023
      0.023
      0.023
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) 0.003
      0.003
      0.003
      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) 127 127 127
      Essential  
      Histidine (mg)
      (%RDI)
      475
      (68%)
      475
      (68%)
      475
      (68%)
      Isoleucine (mg)
      (%RDI)
      958
      (68%)
      958
      (68%)
      958
      (68%)
      Leucine (mg)
      (%RDI)
      1695
      (62%)
      1695
      (62%)
      1695
      (62%)
      Lysine (mg)
      (%RDI)
      1982
      (94%)
      1982
      (94%)
      1982
      (94%)
      Methionine (mg)
      (%RDI)
      711
      (98%)
      711
      (98%)
      711
      (98%)
      Phenylalanine (mg)
      (%RDI)
      792
      (91%)
      792
      (91%)
      792
      (91%)
      Threonine (mg)
      (%RDI)
      913
      (87%)
      913
      (87%)
      913
      (87%)
      Tryptophan (mg)
      (%RDI)
      250
      (89%)
      250
      (89%)
      250
      (89%)
      Valine (mg)
      (%RDI)
      1016
      (56%)
      1016
      (56%)
      1016
      (56%)
      Conditional  
      Arginine (mg) 1396
      1396
      1396
      Cystine (mg)
      (%RDI)
      232
      (81%)
      232
      (81%)
      232
      (81%)
      Glycine (mg) 998
      998
      998
      Proline (mg) 761
      761
      761
      Tyrosine (mg)
      (%RDI)
      747
      (85%)
      747
      (85%)
      747
      (85%)
      Non-Essential  
      Alanine (mg) 1204
      1204
      1204
      Aspartic acid (mg) 2156
      2156
      2156
      Betaine (mg) --
      --
      --
      Glutamic acid (mg) 3320
      3320
      3320
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 904
      904
      904
      Data Source
      Flat Fish (Flounder Or Sole)
      USDA Food Data Central Standard Release (Common)
      Flat Fish (Flounder Or Sole)
      USDA Food Data Central Standard Release (Common)
      Flat Fish (Flounder Or Sole)
      USDA Food Data Central Standard Release (Common)