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)

#3 - Blackberries frozen unsweetened
1 cup, unthawed (151g)

Food Number#1#2#3
Serving Size (Grams)100g144g151g
Macronutrients
Calories436297
Fat (%DV)0.49g
(1%)
0.71g
(1%)
0.65g
(1%)
Saturated Fat (%DV)0.014g
(0%)
0.02g
(0%)
0.023g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)9.6g
(3%)
13.8g
(5%)
23.7g
(8%)
Fiber (%DV)5.3g
(21%)
7.6g
(30%)
7.6g
(30%)
Net-Carbs4.3g6.2g16.1g
Sugar4.9g7g16.1g
Protein1.4g2g1.8g
Vitamins
Vitamin A (%DV)214IU
(4%)
308.16IU
(6%)
172.14IU
(3%)
Retinol Equiv.11μg15.84μg9.06μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene128μg184.32μg102.68μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.02mg
(1%)
0.029mg
(2%)
0.044mg
(3%)
Vitamin B2 (%DV)
Riboflavin
0.026mg
(2%)
0.037mg
(2%)
0.069mg
(4%)
Vitamin B3 (%DV)
Niacin
0.646mg
(3%)
0.93mg
(5%)
1.823mg
(9%)
Vitamin B5 (%DV)
Pantothenic Acid
0.276mg
(3%)
0.397mg
(4%)
0.228mg
(2%)
Vitamin B6 (%DV)0.03mg
(2%)
0.043mg
(2%)
0.092mg
(5%)
Vitamin B9 (%DV)
Folate
25μg
(6%)
36μg
(9%)
51.34μg
(13%)
Folic Acid0μg0μg0μg
Food Folate25μg36μg51.34μg
Dietary Folate Equivalents25μg36μg51.34μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)21mg
(35%)
30.24mg
(50%)
4.68mg
(8%)
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)1.17mg
(6%)
1.68mg
(8%)
1.77mg
(9%)
Vitamin K (%DV)19.8μg
(25%)
28.51μg
(36%)
29.9μg
(37%)
K1 - Dihydrophyllo-quinone0μg0μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
8.5mg
(2%)
12.24mg
(2%)
12.84mg
(2%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin118μg169.92μg178.18μg
Minerals
Calcium (%DV)29mg
(3%)
41.76mg
(4%)
43.79mg
(4%)
Copper (%DV)0.165mg
(8%)
0.238mg
(12%)
0.181mg
(9%)
Iron (%DV)0.62mg
(3%)
0.89mg
(5%)
1.21mg
(7%)
Potassium (%DV)162mg
(5%)
233.28mg
(7%)
211.4mg
(6%)
Phosphorus (%DV)22mg
(2%)
31.68mg
(3%)
45.3mg
(5%)
Magnesium (%DV)20mg
(5%)
28.8mg
(7%)
33.22mg
(8%)
Manganese (%DV)0.646mg
(32%)
0.93mg
(47%)
1.847mg
(92%)
Sodium (%DV)1mg
(0%)
1mg
(0%)
2mg
(0%)
Selenium (%DV)0.4μg
(1%)
0.58μg
(1%)
0.6μg
(1%)
Zinc (%DV)0.53mg
(4%)
0.76mg
(5%)
0.38mg
(3%)
Carbs and Sugars
Starch0g0g~g
Sucrose0.07g0.1g~g
Glucose2.31g3.33g~g
Fructose2.4g3.46g~g
Lactose0g0g~g
Maltose0.07g0.1g~g
Galactose0.03g0.04g~g
Fatty Acids
Omega 3 to Omega 6 Ratio0.510.510.5
Omega 6 to Omega 3 Ratio1.981.981.99
Total Omega 3s94mg135mg124mg
18D3 Linolenic94mg135mg124mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
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 6s186mg268mg246mg
18D2186mg268mg246mg
18D2CN6 Linoleic (LA)~mg~mg~mg
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)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Isoleucine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Leucine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lysine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Methionine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Phenylalanine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Threonine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Tryptophan
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Valine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
More Amino Acids
Arginine~mg~mg~mg
Alanine~mg~mg~mg
Aspartic Acid~mg~mg~mg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Glutamic Acid~mg~mg~mg
Glycine~mg~mg~mg
Proline~mg~mg~mg
Serinemgmgmg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.37g0.53g0.77g
Water88.15g126.94g124.14g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2.15%3.1%4.85%
Percent Water88.2%126.9%124.1%
Protein to Carb Ratio (g/g)0.150.140.08

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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