Nutrition Facts Comparison Tool

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Food #3:

Nutrition Facts Comparison for:

#1 - Cereals oats regular and quick unenriched cooked with water (includes boiling and microwaving) without salt
100 grams (100g)

#2 - Cereals oats regular and quick unenriched cooked with water (includes boiling and microwaving) without salt
1 cup (234g)

#3 - Cereals oats regular and quick unenriched cooked with water (includes boiling and microwaving) without salt
1 tbsp (15g)

Food Number#1#2#3
Serving Size (Grams)100g234g15g
Macronutrients
Calories7116610
Fat (%DV)1.52g
(2%)
3.56g
(5%)
0.22g
(0%)
Saturated Fat (%DV)0.31g
(2%)
0.725g
(4%)
0.045g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)12g
(4%)
28.1g
(9%)
1.8g
(1%)
Fiber (%DV)1.7g
(7%)
4g
(16%)
0.2g
(1%)
Net-Carbs10.3g24.1g1.6g
Sugar0.3g0.6g0g
Protein2.5g5.9g0.4g
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene0μg0μg0μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.076mg
(5%)
0.178mg
(12%)
0.011mg
(1%)
Vitamin B2 (%DV)
Riboflavin
0.016mg
(1%)
0.037mg
(2%)
0.002mg
(0%)
Vitamin B3 (%DV)
Niacin
0.225mg
(1%)
0.527mg
(3%)
0.033mg
(0%)
Vitamin B5 (%DV)
Pantothenic Acid
0.311mg
(3%)
0.728mg
(7%)
0.045mg
(0%)
Vitamin B6 (%DV)0.005mg
(0%)
0.012mg
(1%)
0.001mg
(0%)
Vitamin B9 (%DV)
Folate
6μg
(2%)
14.04μg
(4%)
0.88μg
(0%)
Folic Acid0μg0μg0μg
Food Folate6μg14.04μg0.88μg
Dietary Folate Equivalents6μg14.04μg0.88μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.08mg
(0%)
0.19mg
(1%)
0.01mg
(0%)
Vitamin K (%DV)0.3μg
(0%)
0.7μg
(1%)
0.04μg
(0%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
7.4mg
(1%)
17.32mg
(3%)
1.08mg
(0%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin180μg421.2μg26.28μg
Minerals
Calcium (%DV)9mg
(1%)
21.06mg
(2%)
1.31mg
(0%)
Copper (%DV)0.074mg
(4%)
0.173mg
(9%)
0.011mg
(1%)
Iron (%DV)0.9mg
(5%)
2.11mg
(12%)
0.13mg
(1%)
Potassium (%DV)70mg
(2%)
163.8mg
(5%)
10.22mg
(0%)
Phosphorus (%DV)77mg
(8%)
180.18mg
(18%)
11.24mg
(1%)
Magnesium (%DV)27mg
(7%)
63.18mg
(16%)
3.94mg
(1%)
Manganese (%DV)0.58mg
(29%)
1.357mg
(68%)
0.085mg
(4%)
Sodium (%DV)4mg
(0%)
9mg
(0%)
1mg
(0%)
Selenium (%DV)5.4μg
(8%)
12.64μg
(18%)
0.79μg
(1%)
Zinc (%DV)1mg
(7%)
2.34mg
(16%)
0.15mg
(1%)
Carbs and Sugars
Starch11.6g27.14g1.69g
Sucrose0.25g0.59g0.04g
Glucose0g0g0g
Fructose0g0g0g
Lactose0g0g0g
Maltose0g0g0g
Galactose0.02g0.05g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.030.030.03
Omega 6 to Omega 3 Ratio303030
Total Omega 3s18mg42mg3mg
18D3 Linolenic18mg42mg3mg
18D3CN3 Alpha Linolenic(ALA)18mg42mg3mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s540mg1264mg79mg
18D2541mg1266mg79mg
18D2CN6 Linoleic (LA)540mg1264mg79mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
54mg
(8%)
126mg
(18%)
8mg
(1%)
Isoleucine
(%RDI)
116mg
(8%)
271mg
(19%)
17mg
(1%)
Leucine
(%RDI)
216mg
(8%)
505mg
(18%)
32mg
(1%)
Lysine
(%RDI)
135mg
(6%)
316mg
(15%)
20mg
(1%)
Methionine
(%RDI)
46mg
(6%)
108mg
(15%)
7mg
(1%)
Phenylalanine
(%RDI)
142mg
(16%)
332mg
(38%)
21mg
(2%)
Threonine
(%RDI)
96mg
(9%)
225mg
(21%)
14mg
(1%)
Tryptophan
(%RDI)
40mg
(14%)
94mg
(34%)
6mg
(2%)
Valine
(%RDI)
160mg
(9%)
374mg
(21%)
23mg
(1%)
More Amino Acids
Arginine167mg391mg24mg
Alanine124mg290mg18mg
Aspartic Acid302mg707mg44mg
Cystine
(%RDI)
97mg
(34%)
227mg
(79%)
14mg
(5%)
Glutamic Acid623mg1458mg91mg
Glycine147mg344mg21mg
Proline96mg225mg14mg
Serine151mg353mg22mg
Tyrosine
(%RDI)
101mg
(12%)
236mg
(27%)
15mg
(2%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.34g0.8g0.05g
Water83.61g195.65g12.21g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride71.6μg167.54μg10.45μg
Stats
Percent of
Daily Calorie Target
3.55%8.3%0.5%
Percent Water83.6%195.7%12.2%
Protein to Carb Ratio (g/g)0.210.210.22

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.


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