Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Set grams as your default weight.

Food Number#1#2#3
Serving Size (Grams)100g120g84g
Macronutrients
Calories536445
Fat (%DV)0.34g
(1%)
0.41g
(1%)
0.29g
(0%)
Saturated Fat (%DV)0.079g
(0%)
0.095g
(0%)
0.066g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)12g
(4%)
14.3g
(5%)
10g
(3%)
Fiber (%DV)5.7g
(23%)
6.8g
(27%)
4.8g
(19%)
Net-Carbs6.3g7.5g5.2g
Sugar1g1.2g0.8g
Protein2.9g3.5g2.4g
Vitamins
Vitamin A (%DV)13IU
(0%)
15.6IU
(0%)
10.92IU
(0%)
Retinol Equiv.1μg1.2μg0.84μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene8μg9.6μg6.72μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.05mg
(3%)
0.06mg
(4%)
0.042mg
(3%)
Vitamin B2 (%DV)
Riboflavin
0.089mg
(5%)
0.107mg
(6%)
0.075mg
(4%)
Vitamin B3 (%DV)
Niacin
1.11mg
(6%)
1.332mg
(7%)
0.932mg
(5%)
Vitamin B5 (%DV)
Pantothenic Acid
0.24mg
(2%)
0.288mg
(3%)
0.202mg
(2%)
Vitamin B6 (%DV)0.081mg
(4%)
0.097mg
(5%)
0.068mg
(3%)
Vitamin B9 (%DV)
Folate
89μg
(22%)
106.8μg
(27%)
74.76μg
(19%)
Folic Acid0μg0μg0μg
Food Folate89μg106.8μg74.76μg
Dietary Folate Equivalents89μg106.8μg74.76μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)7.4mg
(12%)
8.88mg
(15%)
6.22mg
(10%)
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)0.19mg
(1%)
0.23mg
(1%)
0.16mg
(1%)
Vitamin K (%DV)14.8μg
(19%)
17.76μg
(22%)
12.43μg
(16%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
34.4mg
(6%)
41.28mg
(8%)
28.9mg
(5%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin464μg556.8μg389.76μg
Minerals
Calcium (%DV)21mg
(2%)
25.2mg
(3%)
17.64mg
(2%)
Copper (%DV)0.127mg
(6%)
0.152mg
(8%)
0.107mg
(5%)
Iron (%DV)0.61mg
(3%)
0.73mg
(4%)
0.51mg
(3%)
Potassium (%DV)286mg
(8%)
343.2mg
(10%)
240.24mg
(7%)
Phosphorus (%DV)73mg
(7%)
87.6mg
(9%)
61.32mg
(6%)
Magnesium (%DV)42mg
(11%)
50.4mg
(13%)
35.28mg
(9%)
Manganese (%DV)0.225mg
(11%)
0.27mg
(14%)
0.189mg
(9%)
Sodium (%DV)60mg
(3%)
72mg
(3%)
50mg
(2%)
Selenium (%DV)0.2μg
(0%)
0.24μg
(0%)
0.17μg
(0%)
Zinc (%DV)0.4mg
(3%)
0.48mg
(3%)
0.34mg
(2%)
Carbs and Sugars
Starch0g0g0g
Sucrose0.73g0.88g0.61g
Glucose0.24g0.29g0.2g
Fructose0.02g0.02g0.02g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.360.360.36
Omega 6 to Omega 3 Ratio2.762.762.76
Total Omega 3s38mg46mg32mg
18D3 Linolenic38mg46mg32mg
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 6s105mg126mg88mg
18D2105mg126mg88mg
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
Ash0.74g0.89g0.62g
Water84.08g100.9g70.63g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2.65%3.2%2.25%
Percent Water84.1%100.9%70.6%
Protein to Carb Ratio (g/g)0.240.240.24

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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