Nutrition Facts Comparison Tool

Browse the Complete List || Browse by Category || Nutrient Ranking Tool
Default Weight = grams

Search only 1000 of the most common foods in the drop down list, or all 8000?
Short List Only
All 8000+ Foods

Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Squash winter butternut raw
100 grams (100g)

#2 - Squash winter butternut raw
1 cup, cubes (140g)

Food Number#1#2#3
Serving Size (Grams)100g140gg
Macronutrients
Calories4563
Fat (%DV)0.1g
(0%)
0.14g
(0%)
g
(%)
Saturated Fat (%DV)0.021g
(0%)
0.029g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)11.7g
(4%)
16.4g
(5%)
g
(%)
Fiber (%DV)2g
(8%)
2.8g
(11%)
g
(%)
Net-Carbs9.7g13.6gg
Sugar2.2g3.1gg
Protein1g1.4gg
Vitamins
Vitamin A (%DV)10630IU
(213%)
14882IU
(298%)
IU
(%)
Retinol Equiv.532μg744.8μgμg
Retinol0μg0μgμg
Alpha-Carotene834μg1167.6μgμg
Beta-Carotene4226μg5916.4μgμg
Beta-cryptoxanthin3471μg4859.4μgμg
Vitamin B1 (%DV)
Thiamin
0.1mg
(7%)
0.14mg
(9%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.02mg
(1%)
0.028mg
(2%)
mg
(%)
Vitamin B3 (%DV)
Niacin
1.2mg
(6%)
1.68mg
(8%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.4mg
(4%)
0.56mg
(6%)
mg
(%)
Vitamin B6 (%DV)0.154mg
(8%)
0.216mg
(11%)
mg
(%)
Vitamin B9 (%DV)
Folate
27μg
(7%)
37.8μg
(9%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate27μg37.8μgμg
Dietary Folate Equivalents27μg37.8μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)21mg
(35%)
29.4mg
(49%)
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)1.44mg
(7%)
2.02mg
(10%)
mg
(%)
Vitamin K (%DV)1.1μg
(1%)
1.54μg
(2%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin0μg0μgμg
Minerals
Calcium (%DV)48mg
(5%)
67.2mg
(7%)
mg
(%)
Copper (%DV)0.072mg
(4%)
0.101mg
(5%)
mg
(%)
Iron (%DV)0.7mg
(4%)
0.98mg
(5%)
mg
(%)
Potassium (%DV)352mg
(10%)
492.8mg
(14%)
mg
(%)
Phosphorus (%DV)33mg
(3%)
46.2mg
(5%)
mg
(%)
Magnesium (%DV)34mg
(9%)
47.6mg
(12%)
mg
(%)
Manganese (%DV)0.202mg
(10%)
0.283mg
(14%)
mg
(%)
Sodium (%DV)4mg
(0%)
6mg
(0%)
mg
(%)
Selenium (%DV)0.5μg
(1%)
0.7μg
(1%)
μg
(%)
Zinc (%DV)0.15mg
(1%)
0.21mg
(1%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose0.22g0.31gg
Glucose0.99g1.39gg
Fructose0.99g1.39gg
Lactose0g0gg
Maltose0g0gg
Galactose0g0gg
Fatty Acids
Omega 3 to Omega 6 Ratio1.631.63
Omega 6 to Omega 3 Ratio0.620.62
Total Omega 3s26mg36mgmg
18D3 Linolenic26mg36mgmg
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 6s16mg22mgmg
18D216mg22mgmg
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)
19mg
(3%)
27mg
(4%)
mg
(%)
Isoleucine
(%RDI)
39mg
(3%)
55mg
(4%)
mg
(%)
Leucine
(%RDI)
57mg
(2%)
80mg
(3%)
mg
(%)
Lysine
(%RDI)
37mg
(2%)
52mg
(2%)
mg
(%)
Methionine
(%RDI)
12mg
(2%)
17mg
(2%)
mg
(%)
Phenylalanine
(%RDI)
39mg
(4%)
55mg
(6%)
mg
(%)
Threonine
(%RDI)
30mg
(3%)
42mg
(4%)
mg
(%)
Tryptophan
(%RDI)
14mg
(5%)
20mg
(7%)
mg
(%)
Valine
(%RDI)
43mg
(2%)
60mg
(3%)
mg
(%)
More Amino Acids
Arginine56mg78mgmg
Alanine42mg59mgmg
Aspartic Acid107mg150mgmg
Cystine
(%RDI)
9mg
(3%)
13mg
(5%)
mg
(%)
Glutamic Acid175mg245mgmg
Glycine37mg52mgmg
Proline36mg50mgmg
Serine39mg55mgmg
Tyrosine
(%RDI)
34mg
(4%)
48mg
(5%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash0.8g1.12gg
Water86.41g120.97gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
2.25%3.15%%
Percent Water86.4%121%%
Protein to Carb Ratio (g/g)0.090.09

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.


Share this by copy and pasting the link below, or see the total amount of amino acids.