Nutrition Facts Comparison Tool

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Food #1:
Serving Size

Food #2:
Serving Size

Food #3:
Serving Size

Set grams as your default weight.

Food Number#1#2#3
Serving Size (Grams)100g104g184g
Macronutrients
Calories677053
Fat (%DV)0.7g
(1%)
0.73g
(1%)
0.92g
(1%)
Saturated Fat (%DV)0.085g
(0%)
0.088g
(0%)
0.132g
(1%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)13.1g
(4%)
13.6g
(5%)
7.5g
(3%)
Fiber (%DV)~g
(0%)
~g
(0%)
~g
(0%)
Net-Carbs13.1g13.6g7.5g
Sugar~g~g~g
Protein6.2g6.4g7.7g
Vitamins
Vitamin A (%DV)4IU
(0%)
4.16IU
(0%)
3.68IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene~μg~μg~μg
Beta-Carotene~μg~μg~μg
Beta-cryptoxanthin~μg~μg~μg
Vitamin B1 (%DV)
Thiamin
0.39mg
(26%)
0.406mg
(27%)
0.681mg
(45%)
Vitamin B2 (%DV)
Riboflavin
0.215mg
(13%)
0.224mg
(13%)
0.46mg
(27%)
Vitamin B3 (%DV)
Niacin
1.22mg
(6%)
1.269mg
(6%)
5.373mg
(27%)
Vitamin B5 (%DV)
Pantothenic Acid
0.825mg
(8%)
0.858mg
(9%)
0.677mg
(7%)
Vitamin B6 (%DV)0.191mg
(10%)
0.199mg
(10%)
0.156mg
(8%)
Vitamin B9 (%DV)
Folate
132μg
(33%)
137.28μg
(34%)
108.56μg
(27%)
Folic Acid0μg0μg0μg
Food Folate132μg137.28μg108.56μg
Dietary Folate Equivalents132μg137.28μg108.56μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)18.8mg
(31%)
19.55mg
(33%)
71.21mg
(119%)
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)~mg
(0%)
~mg
(0%)
~mg
(0%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
~μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lycopene~μg~μg~μg
Lutein + Zeaxanthin~μg~μg~μg
Minerals
Calcium (%DV)15mg
(2%)
15.6mg
(2%)
31.28mg
(3%)
Copper (%DV)0.356mg
(18%)
0.37mg
(19%)
0.293mg
(15%)
Iron (%DV)1.93mg
(11%)
2.01mg
(11%)
1.49mg
(8%)
Potassium (%DV)307mg
(9%)
319.28mg
(9%)
344.08mg
(10%)
Phosphorus (%DV)100mg
(10%)
104mg
(10%)
68.08mg
(7%)
Magnesium (%DV)101mg
(25%)
105.04mg
(26%)
38.64mg
(10%)
Manganese (%DV)0.408mg
(20%)
0.424mg
(21%)
0.335mg
(17%)
Sodium (%DV)13mg
(1%)
14mg
(1%)
11mg
(0%)
Selenium (%DV)0.6μg
(1%)
0.62μg
(1%)
1.1μg
(2%)
Zinc (%DV)0.89mg
(6%)
0.93mg
(6%)
0.74mg
(5%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio1.771.771.58
Omega 6 to Omega 3 Ratio0.570.570.63
Total Omega 3s260mg270mg311mg
18D3 Linolenic260mg270mg311mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmgmg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)~mg~mg~mg
22D5 Docosapent-aenoic (DPA)~mg~mg~mg
22D6 Docosahex-aenoic (DHA)~mg~mg~mg
Total Omega 6s147mg153mg197mg
18D2147mg153mg197mg
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)
172mg
(25%)
179mg
(26%)
217mg
(31%)
Isoleucine
(%RDI)
273mg
(20%)
284mg
(20%)
342mg
(24%)
Leucine
(%RDI)
442mg
(16%)
460mg
(17%)
556mg
(20%)
Lysine
(%RDI)
350mg
(17%)
364mg
(17%)
440mg
(21%)
Methionine
(%RDI)
64mg
(9%)
67mg
(9%)
81mg
(11%)
Phenylalanine
(%RDI)
310mg
(35%)
322mg
(37%)
390mg
(45%)
Threonine
(%RDI)
258mg
(25%)
268mg
(26%)
324mg
(31%)
Tryptophan
(%RDI)
64mg
(23%)
67mg
(24%)
81mg
(29%)
Valine
(%RDI)
316mg
(17%)
329mg
(18%)
397mg
(22%)
More Amino Acids
Arginine335mg348mg420mg
Alanine255mg265mg320mg
Aspartic Acid799mg831mg1005mg
Cystine
(%RDI)
70mg
(24%)
73mg
(25%)
88mg
(31%)
Glutamic Acid750mg780mg942mg
Glycine212mg220mg265mg
Proline248mg258mg311mg
Serine329mg342mg412mg
Tyrosine
(%RDI)
212mg
(24%)
220mg
(25%)
265mg
(30%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.95g0.99g0.92g
Water79.15g82.32g166.89g
Alcohol~g~g~g
Caffeine~mg~mg~mg
Theobromine~mg~mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
3.35%3.5%2.65%
Percent Water79.2%82.3%166.9%
Protein to Carb Ratio (g/g)0.470.471.03

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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