Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

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Food Number#1#2#3
Serving Size (Grams)100g118gg
Macronutrients
Calories89105
Fat (%DV)0.33g
(1%)
0.39g
(1%)
g
(%)
Saturated Fat (%DV)0.112g
(1%)
0.132g
(1%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)22.8g
(8%)
27g
(9%)
g
(%)
Fiber (%DV)2.6g
(10%)
3.1g
(12%)
g
(%)
Net-Carbs20.2g23.9gg
Sugar12.2g14.4gg
Protein1.1g1.3gg
Vitamins
Vitamin A (%DV)64IU
(1%)
75.52IU
(2%)
IU
(%)
Retinol Equiv.3μg3.54μgμg
Retinol0μg0μgμg
Alpha-Carotene25μg29.5μgμg
Beta-Carotene26μg30.68μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.031mg
(2%)
0.037mg
(2%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.073mg
(4%)
0.086mg
(5%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.665mg
(3%)
0.785mg
(4%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.334mg
(3%)
0.394mg
(4%)
mg
(%)
Vitamin B6 (%DV)0.367mg
(18%)
0.433mg
(22%)
mg
(%)
Vitamin B9 (%DV)
Folate
20μg
(5%)
23.6μg
(6%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate20μg23.6μgμg
Dietary Folate Equivalents20μg23.6μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)8.7mg
(15%)
10.27mg
(17%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)0.1mg
(1%)
0.12mg
(1%)
mg
(%)
Vitamin K (%DV)0.5μg
(1%)
0.59μg
(1%)
μg
(%)
K1 - Dihydrophyllo-quinone0μg0μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
9.8mg
(2%)
11.56mg
(2%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin22μg25.96μgμg
Minerals
Calcium (%DV)5mg
(1%)
5.9mg
(1%)
mg
(%)
Copper (%DV)0.078mg
(4%)
0.092mg
(5%)
mg
(%)
Iron (%DV)0.26mg
(1%)
0.31mg
(2%)
mg
(%)
Potassium (%DV)358mg
(10%)
422.44mg
(12%)
mg
(%)
Phosphorus (%DV)22mg
(2%)
25.96mg
(3%)
mg
(%)
Magnesium (%DV)27mg
(7%)
31.86mg
(8%)
mg
(%)
Manganese (%DV)0.27mg
(14%)
0.319mg
(16%)
mg
(%)
Sodium (%DV)1mg
(0%)
1mg
(0%)
mg
(%)
Selenium (%DV)1μg
(1%)
1.18μg
(2%)
μg
(%)
Zinc (%DV)0.15mg
(1%)
0.18mg
(1%)
mg
(%)
Carbs and Sugars
Starch5.38g6.35gg
Sucrose2.39g2.82gg
Glucose4.98g5.88gg
Fructose4.85g5.72gg
Lactose0g0gg
Maltose0.01g0.01gg
Galactose0g0gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.590.59
Omega 6 to Omega 3 Ratio1.71.7
Total Omega 3s27mg32mgmg
18D3 Linolenic27mg32mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s46mg54mgmg
18D246mg54mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
77mg
(11%)
91mg
(13%)
mg
(%)
Isoleucine
(%RDI)
28mg
(2%)
33mg
(2%)
mg
(%)
Leucine
(%RDI)
68mg
(2%)
80mg
(3%)
mg
(%)
Lysine
(%RDI)
50mg
(2%)
59mg
(3%)
mg
(%)
Methionine
(%RDI)
8mg
(1%)
9mg
(1%)
mg
(%)
Phenylalanine
(%RDI)
49mg
(6%)
58mg
(7%)
mg
(%)
Threonine
(%RDI)
28mg
(3%)
33mg
(3%)
mg
(%)
Tryptophan
(%RDI)
9mg
(3%)
11mg
(4%)
mg
(%)
Valine
(%RDI)
47mg
(3%)
55mg
(3%)
mg
(%)
More Amino Acids
Arginine49mg58mgmg
Alanine40mg47mgmg
Aspartic Acid124mg146mgmg
Cystine
(%RDI)
9mg
(3%)
11mg
(4%)
mg
(%)
Glutamic Acid152mg179mgmg
Glycine38mg45mgmg
Proline28mg33mgmg
Serine40mg47mgmg
Tyrosine
(%RDI)
9mg
(1%)
11mg
(1%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash0.82g0.97gg
Water74.91g88.39gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride2.2μg2.6μgμg
Stats
Percent of
Daily Calorie Target
4.45%5.25%%
Percent Water74.9%88.4%%
Protein to Carb Ratio (g/g)0.050.05

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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