Nutrition Facts Comparison Tool

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Food #3:

Nutrition Facts Comparison for:

#1 - Squash summer all varieties raw
100 grams (100g)

#2 - Squash summer all varieties raw
1 cup, sliced (113g)

#3 - Squash summer all varieties raw
1 medium (196g)

Food Number#1#2#3
Serving Size (Grams)100g113g196g
Macronutrients
Calories161831
Fat (%DV)0.18g
(0%)
0.2g
(0%)
0.35g
(1%)
Saturated Fat (%DV)0.044g
(0%)
0.05g
(0%)
0.086g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)3.4g
(1%)
3.8g
(1%)
6.6g
(2%)
Fiber (%DV)1.1g
(4%)
1.2g
(5%)
2.2g
(9%)
Net-Carbs2.3g2.6g4.4g
Sugar2.2g2.5g4.3g
Protein1.2g1.4g2.4g
Vitamins
Vitamin A (%DV)200IU
(4%)
226IU
(5%)
392IU
(8%)
Retinol Equiv.10μg11.3μg19.6μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene120μg135.6μg235.2μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.048mg
(3%)
0.054mg
(4%)
0.094mg
(6%)
Vitamin B2 (%DV)
Riboflavin
0.142mg
(8%)
0.16mg
(9%)
0.278mg
(16%)
Vitamin B3 (%DV)
Niacin
0.487mg
(2%)
0.55mg
(3%)
0.955mg
(5%)
Vitamin B5 (%DV)
Pantothenic Acid
0.155mg
(2%)
0.175mg
(2%)
0.304mg
(3%)
Vitamin B6 (%DV)0.218mg
(11%)
0.246mg
(12%)
0.427mg
(21%)
Vitamin B9 (%DV)
Folate
29μg
(7%)
32.77μg
(8%)
56.84μg
(14%)
Folic Acid0μg0μg0μg
Food Folate29μg32.77μg56.84μg
Dietary Folate Equivalents29μg32.77μg56.84μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)17mg
(28%)
19.21mg
(32%)
33.32mg
(56%)
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)0.12mg
(1%)
0.14mg
(1%)
0.24mg
(1%)
Vitamin K (%DV)3μg
(4%)
3.39μg
(4%)
5.88μg
(7%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
6.7mg
(1%)
7.57mg
(1%)
13.13mg
(2%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin2125μg2401.25μg4165μg
Minerals
Calcium (%DV)15mg
(2%)
16.95mg
(2%)
29.4mg
(3%)
Copper (%DV)0.051mg
(3%)
0.058mg
(3%)
0.1mg
(5%)
Iron (%DV)0.35mg
(2%)
0.4mg
(2%)
0.69mg
(4%)
Potassium (%DV)262mg
(7%)
296.06mg
(8%)
513.52mg
(15%)
Phosphorus (%DV)38mg
(4%)
42.94mg
(4%)
74.48mg
(7%)
Magnesium (%DV)17mg
(4%)
19.21mg
(5%)
33.32mg
(8%)
Manganese (%DV)0.175mg
(9%)
0.198mg
(10%)
0.343mg
(17%)
Sodium (%DV)2mg
(0%)
2mg
(0%)
4mg
(0%)
Selenium (%DV)0.2μg
(0%)
0.23μg
(0%)
0.39μg
(1%)
Zinc (%DV)0.29mg
(2%)
0.33mg
(2%)
0.57mg
(4%)
Carbs and Sugars
Starch~g~g~g
Sucrose0.03g0.03g0.06g
Glucose0.75g0.85g1.47g
Fructose0.95g1.07g1.86g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio1.71.71.7
Omega 6 to Omega 3 Ratio0.590.590.59
Total Omega 3s56mg63mg110mg
18D3 Linolenic56mg63mg110mg
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 6s33mg37mg65mg
18D233mg37mg65mg
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)
25mg
(4%)
28mg
(4%)
49mg
(7%)
Isoleucine
(%RDI)
42mg
(3%)
47mg
(3%)
82mg
(6%)
Leucine
(%RDI)
69mg
(3%)
78mg
(3%)
135mg
(5%)
Lysine
(%RDI)
65mg
(3%)
73mg
(3%)
127mg
(6%)
Methionine
(%RDI)
17mg
(2%)
19mg
(3%)
33mg
(5%)
Phenylalanine
(%RDI)
41mg
(5%)
46mg
(5%)
80mg
(9%)
Threonine
(%RDI)
28mg
(3%)
32mg
(3%)
55mg
(5%)
Tryptophan
(%RDI)
11mg
(4%)
12mg
(4%)
22mg
(8%)
Valine
(%RDI)
53mg
(3%)
60mg
(3%)
104mg
(6%)
More Amino Acids
Arginine50mg57mg98mg
Alanine62mg70mg122mg
Aspartic Acid144mg163mg282mg
Cystine
(%RDI)
12mg
(4%)
14mg
(5%)
24mg
(8%)
Glutamic Acid126mg142mg247mg
Glycine44mg50mg86mg
Proline37mg42mg73mg
Serine48mg54mg94mg
Tyrosine
(%RDI)
31mg
(4%)
35mg
(4%)
61mg
(7%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.62g0.7g1.22g
Water94.64g106.94g185.49g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
0.8%0.9%1.55%
Percent Water94.6%106.9%185.5%
Protein to Carb Ratio (g/g)0.350.370.36

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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