Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Blackberries raw
100 grams (100g)

#2 - Blackberries raw
1 cup (144g)

Food Number#1#2#3
Serving Size (Grams)100g144gg
Macronutrients
Calories4362
Fat (%DV)0.49g
(1%)
0.71g
(1%)
g
(%)
Saturated Fat (%DV)0.014g
(0%)
0.02g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)9.6g
(3%)
13.8g
(5%)
g
(%)
Fiber (%DV)5.3g
(21%)
7.6g
(30%)
g
(%)
Net-Carbs4.3g6.2gg
Sugar4.9g7gg
Protein1.4g
(3%)
2g
(4%)
g
(%)
Vitamins
Vitamin A (%DV)214IU
(4%)
308.16IU
(6%)
IU
(%)
Retinol Equiv.11μg15.84μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene128μg184.32μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.02mg
(1%)
0.029mg
(2%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.026mg
(2%)
0.037mg
(2%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.646mg
(3%)
0.93mg
(5%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.276mg
(3%)
0.397mg
(4%)
mg
(%)
Vitamin B6 (%DV)0.03mg
(2%)
0.043mg
(2%)
mg
(%)
Vitamin B9 (%DV)
Folate
25μg
(6%)
36μg
(9%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate25μg36μgμg
Dietary Folate Equivalents25μg36μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)21mg
(35%)
30.24mg
(50%)
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)1.17mg
(6%)
1.68mg
(8%)
mg
(%)
Vitamin K (%DV)19.8μg
(25%)
28.51μg
(36%)
μg
(%)
K1 - Dihydrophyllo-quinone0μg0μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
8.5mg
(2%)
12.24mg
(2%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin118μg169.92μgμg
Minerals
Calcium (%DV)29mg
(3%)
41.76mg
(4%)
mg
(%)
Copper (%DV)0.165mg
(8%)
0.238mg
(12%)
mg
(%)
Iron (%DV)0.62mg
(3%)
0.89mg
(5%)
mg
(%)
Potassium (%DV)162mg
(5%)
233.28mg
(7%)
mg
(%)
Phosphorus (%DV)22mg
(2%)
31.68mg
(3%)
mg
(%)
Magnesium (%DV)20mg
(5%)
28.8mg
(7%)
mg
(%)
Manganese (%DV)0.646mg
(32%)
0.93mg
(47%)
mg
(%)
Sodium (%DV)1mg
(0%)
1mg
(0%)
mg
(%)
Selenium (%DV)0.4μg
(1%)
0.58μg
(1%)
μg
(%)
Zinc (%DV)0.53mg
(4%)
0.76mg
(5%)
mg
(%)
Carbs and Sugars
Starch0g0gg
Sucrose0.07g0.1gg
Glucose2.31g3.33gg
Fructose2.4g3.46gg
Lactose0g0gg
Maltose0.07g0.1gg
Galactose0.03g0.04gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.510.51
Omega 6 to Omega 3 Ratio1.981.98
Total Omega 3s94mg135mgmg
18D3 Linolenic94mg135mgmg
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 6s186mg268mgmg
18D2186mg268mgmg
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)
~mg
(0%)
~mg
(0%)
mg
(%)
Isoleucine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Leucine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Lysine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Methionine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Phenylalanine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Threonine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Tryptophan
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Valine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
More Amino Acids
Arginine~mg~mgmg
Alanine~mg~mgmg
Aspartic Acid~mg~mgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Glutamic Acid~mg~mgmg
Glycine~mg~mgmg
Proline~mg~mgmg
Serinemgmgmg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash0.37g0.53gg
Water88.15g126.94gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
2.15%3.1%%
Percent Water88.2%126.9%%
Protein to Carb Ratio (g/g)0.150.14

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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