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)100g205g245g
Macronutrients
Calories5611583
Fat (%DV)0.14g
(0%)
0.29g
(0%)
0.2g
(0%)
Saturated Fat (%DV)0.029g
(0%)
0.059g
(0%)
0.042g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)14.6g
(5%)
29.9g
(10%)
21.5g
(7%)
Fiber (%DV)4.4g
(18%)
9g
(36%)
6.4g
(26%)
Net-Carbs10.2g20.9g15.1g
Sugar~g~g~g
Protein1.1g2.3g1.6g
Vitamins
Vitamin A (%DV)428IU
(9%)
877.4IU
(18%)
2001.65IU
(40%)
Retinol Equiv.21μg43.05μg100.45μg
Retinol0μg0μg0μg
Alpha-Carotene~μg~μg0μg
Beta-Carotene~μg~μg1200.5μg
Beta-cryptoxanthin~μg~μg0μg
Vitamin B1 (%DV)
Thiamin
0.167mg
(11%)
0.342mg
(23%)
0.245mg
(16%)
Vitamin B2 (%DV)
Riboflavin
0.013mg
(1%)
0.027mg
(2%)
0.02mg
(1%)
Vitamin B3 (%DV)
Niacin
0.881mg
(4%)
1.806mg
(9%)
1.301mg
(7%)
Vitamin B5 (%DV)
Pantothenic Acid
0.504mg
(5%)
1.033mg
(10%)
0.742mg
(7%)
Vitamin B6 (%DV)0.194mg
(10%)
0.398mg
(20%)
0.287mg
(14%)
Vitamin B9 (%DV)
Folate
19μg
(5%)
38.95μg
(10%)
26.95μg
(7%)
Folic Acid0μg0μg0μg
Food Folate19μg38.95μg26.95μg
Dietary Folate Equivalents19μg38.95μg26.95μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)10.8mg
(18%)
22.14mg
(37%)
15.93mg
(27%)
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~μg0μg
Lutein + Zeaxanthin~μg~μg161.7μg
Minerals
Calcium (%DV)44mg
(4%)
90.2mg
(9%)
63.7mg
(6%)
Copper (%DV)0.086mg
(4%)
0.176mg
(9%)
0.127mg
(6%)
Iron (%DV)0.93mg
(5%)
1.91mg
(11%)
1.37mg
(8%)
Potassium (%DV)437mg
(12%)
895.85mg
(26%)
644.35mg
(18%)
Phosphorus (%DV)45mg
(5%)
92.25mg
(9%)
66.15mg
(7%)
Magnesium (%DV)43mg
(11%)
88.15mg
(22%)
63.7mg
(16%)
Manganese (%DV)0.242mg
(12%)
0.496mg
(25%)
0.358mg
(18%)
Sodium (%DV)4mg
(0%)
8mg
(0%)
7mg
(0%)
Selenium (%DV)0.7μg
(1%)
1.44μg
(2%)
0.98μg
(1%)
Zinc (%DV)0.17mg
(1%)
0.35mg
(2%)
0.27mg
(2%)
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 Ratio1.681.681.69
Omega 6 to Omega 3 Ratio0.60.60.59
Total Omega 3s37mg76mg54mg
18D3 Linolenic37mg76mg54mg
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 6s22mg45mg32mg
18D222mg45mg32mg
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)
21mg
(3%)
43mg
(6%)
32mg
(5%)
Isoleucine
(%RDI)
44mg
(3%)
90mg
(6%)
64mg
(5%)
Leucine
(%RDI)
64mg
(2%)
131mg
(5%)
93mg
(3%)
Lysine
(%RDI)
41mg
(2%)
84mg
(4%)
61mg
(3%)
Methionine
(%RDI)
14mg
(2%)
29mg
(4%)
20mg
(3%)
Phenylalanine
(%RDI)
44mg
(5%)
90mg
(10%)
64mg
(7%)
Threonine
(%RDI)
33mg
(3%)
68mg
(6%)
49mg
(5%)
Tryptophan
(%RDI)
16mg
(6%)
33mg
(12%)
25mg
(9%)
Valine
(%RDI)
48mg
(3%)
98mg
(5%)
71mg
(4%)
More Amino Acids
Arginine62mg127mg91mg
Alanine47mg96mg69mg
Aspartic Acid120mg246mg176mg
Cystine
(%RDI)
10mg
(3%)
21mg
(7%)
15mg
(5%)
Glutamic Acid196mg402mg289mg
Glycine41mg84mg61mg
Proline40mg82mg59mg
Serine44mg90mg64mg
Tyrosine
(%RDI)
38mg
(4%)
78mg
(9%)
56mg
(6%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.26g2.58g1.86g
Water82.9g169.95g219.77g
Alcohol~g~g~g
Caffeine~mg~mg~mg
Theobromine~mg~mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2.8%5.75%4.15%
Percent Water82.9%170%219.8%
Protein to Carb Ratio (g/g)0.080.080.07

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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