Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Bananas
      ×
      Wheat flour, white, all-purpose, unenriched
      ×
      Applesauce, canned, unsweetened, with added ascorbic acid
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 7% DV 134 calories
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 23% DV 455 calories
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 5% DV 102 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 1% DV 0.5g
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 2% DV 1.2g
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 0% DV 0.24g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 12% DV 34.3g
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 35% DV 95.4g
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 10% DV 27.5g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 3% DV 1.6g
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 26% DV 12.9g
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 1% DV 0.41g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 0% DV 0mg
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 0% DV 0mg
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 1% DV 0.17g
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 1% DV 0.19g
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 0% DV 0.02g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 14% DV 3.9g
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 12% DV 3.4g
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 10% DV 2.7g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 37% DV 18.3g
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 1% DV 0.34g
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 46% DV 22.9g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 2% DV 0.39mg
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 8% DV 1.5mg
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 3% DV 0.56mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 1% DV 7.5mg
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 1% DV 18.8mg
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 1% DV 9.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Bananas 1 cup, sliced (x1) 11% DV 537mg
      • Wheat flour, white, all-purpose, unenriched 1 cup (x1) 3% DV 133.8mg
      • Applesauce, canned, unsweetened, with added ascorbic acid 1 cup (x1) 4% DV 180.6mg
      Comparison Table

      Table Legend

      1. Bananas
      2. Wheat flour, white, all-purpose, unenriched
      3. Applesauce, canned, unsweetened, with added ascorbic acid
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 150 125 244
      Calories
      (%DV)      		 134
      (7%)      		 455
      (23%)      		 102
      (5%)
      Fat (g)
      (%DV)      		 0.5
      (1%)      		 1.2
      (2%)      		 0.24
      (0%)
      Protein (g)
      (%DV)      		 1.6
      (3%)      		 12.9
      (26%)      		 0.41
      (1%)
      Carbohydrate (g)
      (%DV)      		 34.3
      (12%)      		 95.4
      (35%)      		 27.5
      (10%)
      Sugars (g)
      (%DV)      		 18.3
      (37%)      		 0.34
      (1%)      		 22.9
      (46%)
      Fiber (g)
      (%DV)      		 3.9
      (14%)      		 3.4
      (12%)      		 2.7
      (10%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.17
      (1%)      		 0.19
      (1%)      		 0.02
      (0%)
      Net-Carbs (g) 30.4
      		92
      		24.8
      Trans Fatty Acids (g) 0
      		--
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 150 125 244
      Calcium (mg)
      (%DV)      		 7.5
      (1%)      		 18.8
      (1%)      		 9.8
      (1%)
      Iron, Fe (mg)
      (%DV)      		 0.39
      (2%)      		 1.5
      (8%)      		 0.56
      (3%)
      Potassium, K (mg)
      (%DV)      		 537
      (11%)      		 133.8
      (3%)      		 180.6
      (4%)
      Magnesium (mg)
      (%DV)      		 40.5
      (10%)      		 27.5
      (7%)      		 7.3
      (2%)
      Phosphorus, P (mg)
      (%DV)      		 33
      (3%)      		 135
      (11%)      		 12.2
      (1%)
      Sodium (mg)
      (%DV)      		 1.5
      (0%)      		 2.5
      (0%)      		 4.9
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 0.22
      (2%)      		 0.88
      (8%)      		 0.07
      (1%)
      Copper, Cu (mg)
      (%DV)      		 0.12
      (13%)      		 0.18
      (20%)      		 0.07
      (7%)
      Manganese (mg)
      (%DV)      		 0.41
      (18%)      		 0.85
      (37%)      		 0.06
      (3%)
      Selenium, Se (mcg)
      (%DV)      		 1.5
      (3%)      		 42.4
      (77%)      		 0.73
      (1%)
      Fluoride, F (mcg)
      (%AI)      		 3.3
      (0%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 150 125 244
      Vitamin A, RAE (mcg)
      (%DV)      		 4.5
      (1%)      		 0
      (0%)      		 2.4
      (0%)
      Vitamin C (mg)
      (%DV)      		 13.1
      (14%)      		 0
      (0%)      		 51.7
      (57%)
      Thiamin (B1) (mg)
      (%DV)      		 0.05
      (4%)      		 0.15
      (13%)      		 0.06
      (5%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.11
      (8%)      		 0.05
      (4%)      		 0.07
      (6%)
      Niacin (B3) (mg)
      (%DV)      		 1
      (6%)      		 1.6
      (10%)      		 0.2
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.5
      (10%)      		 0.55
      (11%)      		 0.1
      (2%)
      Vitamin B6 (mg)
      (%DV)      		 0.55
      (32%)      		 0.05
      (3%)      		 0.07
      (4%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 30
      (8%)      		 32.5
      (8%)      		 7.3
      (2%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 30
      (8%)      		 32.5
      (8%)      		 7.3
      (2%)
      Folate DFE (mcg)
      (%)      		 30
      (8%)      		 32.5
      (8%)      		 7.3
      (2%)
      Choline (mg)
      (%DV)      		 14.7
      (3%)      		 13
      (2%)      		 5.4
      (1%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 39
      (0%)      		 0
      (0%)      		 --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)      		 37.5
      (0%)      		 0
      (0%)      		 --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)
      Vitamin A, IU (IU) 96 0 70.8
      Lycopene (mcg) 0
      		0
      		--
      Lut + Zeaxanthin (mcg) 33
      		22.5
      		--
      Vitamin E (mg)
      (%DV)      		 0.15
      (1%)      		 0.08
      (1%)      		 0.39
      (3%)
      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)      		 0.75
      (1%)      		 0.38
      (0%)      		 1.2
      (1%)
      Vitamin K1 (mcg) 0
      		--
      		0
      Menaquinone-4 (K2) (mcg) --
      		--
      		0
        Other
      Food # 1 2 3
      Weight (g) 150 125 244
      Water (g) 112.4
      		14.9
      		215.3
      Ash (g) 1
      		0.59
      		0.59
      Alcohol (g) 0
      		0
      		--
      Caffeine (mg) 0
      		0
      		--
      Theobromine (mg) 0
      		0
      		--
      PRAL score -10.47
      		7.53
      		-3.47
        Carbohydrates
      Food # 1 2 3
      Weight (g) 150 125 244
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 3.6
      		--
      		2.8
      Glucose (Dextrose) (g) 7.5
      		--
      		5.6
      Fructose (g) 7.3
      		--
      		14.3
      Lactose (g) 0
      		--
      		0
      Maltose (g) 0.02
      		--
      		0.17
      Galactose (g) 0
      		--
      		0
      Starch (g) 8.1
      		--
      		0
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 150 125 244
      Monounsaturated Fats (g) 0.048
      		0.109
      		0.005
      Polyunsaturated Fats (g) 0.109
      		0.516
      		0.034
      Omega 3s (g)
      (%AI)      		 0.041
      (3%)      		 0.027
      (2%)      		 0.007
      (0%)
      Omega 6s (g)
      (%AI)      		 0.069
      (0%)      		 0.489
      (3%)      		 0.029
      (0%)
      Omega 3 to Omega 6 Ratio 0.59
      		0.06
      		0.25
      Omega 6 to Omega 3 Ratio 1.7
      		17.77
      		4
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		--
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		--
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		--
      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) 0.002
      		0
      		--
      Lauric Acid (12:0) (g) 0.003
      		0
      		--
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.003
      		0
      		--
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.153
      		0.185
      		0.017
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.008
      		0.009
      		0.002
      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) 0.015
      		0
      		--
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.033
      		0.109
      		0.005
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0
      		--
      Docosenoic Acid (22:1) (g) 0
      		0
      		--
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.069
      		0.489
      		0.029
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.041
      		0.027
      		0.007
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		--
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		--
      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) 0.024
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 150 125 244
      Essential  
      Histidine (mg)
      (%RDI)      		 116
      (17%)      		 288
      (41%)      		 7
      (1%)
      Isoleucine (mg)
      (%RDI)      		 42
      (3%)      		 446
      (32%)      		 15
      (1%)
      Leucine (mg)
      (%RDI)      		 102
      (4%)      		 888
      (33%)      		 24
      (1%)
      Lysine (mg)
      (%RDI)      		 75
      (4%)      		 285
      (14%)      		 24
      (1%)
      Methionine (mg)
      (%RDI)      		 12
      (2%)      		 229
      (31%)      		 5
      (1%)
      Phenylalanine (mg)
      (%RDI)      		 74
      (8%)      		 650
      (74%)      		 12
      (1%)
      Threonine (mg)
      (%RDI)      		 42
      (4%)      		 351
      (33%)      		 15
      (1%)
      Tryptophan (mg)
      (%RDI)      		 14
      (5%)      		 159
      (57%)      		 5
      (2%)
      Valine (mg)
      (%RDI)      		 71
      (4%)      		 519
      (29%)      		 20
      (1%)
      Conditional  
      Arginine (mg) 74
      		521
      		12
      Cystine (mg)
      (%RDI)      		 14
      (5%)      		 274
      (95%)      		 5
      (2%)
      Glycine (mg) 57
      		464
      		15
      Proline (mg) 42
      		1498
      		15
      Tyrosine (mg)
      (%RDI)      		 14
      (2%)      		 390
      (45%)      		 7
      (1%)
      Non-Essential  
      Alanine (mg) 60
      		415
      		15
      Aspartic acid (mg) 186
      		544
      		68
      Betaine (mg) 0.15
      		--
      		0.98
      Glutamic acid (mg) 228
      		4349
      		41
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 60
      		645
      		17
      Data Source
      Bananas
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Wheat flour, white, all-purpose, unenriched
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Applesauce, canned, unsweetened, with added ascorbic acid
      USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.