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)100g32g28g
Macronutrients
Calories33210694
Fat (%DV)1.97g
(3%)
0.63g
(1%)
0.56g
(1%)
Saturated Fat (%DV)0.33g
(2%)
0.106g
(1%)
0.094g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)64.5g
(22%)
20.6g
(7%)
18.3g
(6%)
Fiber (%DV)~g
(0%)
~g
(0%)
~g
(0%)
Net-Carbs64.5g20.6g18.3g
Sugar~g~g~g
Protein15.4g4.9g4.4g
Vitamins
Vitamin A (%DV)50IU
(1%)
16IU
(0%)
14.18IU
(0%)
Retinol Equiv.3μg0.96μg0.85μg
Retinol0μg0μg0μg
Alpha-Carotene~μg~μg~μg
Beta-Carotene~μg~μg~μg
Beta-cryptoxanthin~μg~μg~μg
Vitamin B1 (%DV)
Thiamin
0.64mg
(43%)
0.205mg
(14%)
0.181mg
(12%)
Vitamin B2 (%DV)
Riboflavin
0.15mg
(9%)
0.048mg
(3%)
0.043mg
(3%)
Vitamin B3 (%DV)
Niacin
1.6mg
(8%)
0.512mg
(3%)
0.454mg
(2%)
Vitamin B5 (%DV)
Pantothenic Acid
0.851mg
(9%)
0.272mg
(3%)
0.241mg
(2%)
Vitamin B6 (%DV)0.629mg
(31%)
0.201mg
(10%)
0.178mg
(9%)
Vitamin B9 (%DV)
Folate
104μg
(26%)
33.28μg
(8%)
29.48μg
(7%)
Folic Acid0μg0μg0μg
Food Folate104μg33.28μg29.48μg
Dietary Folate Equivalents104μg33.28μg29.48μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
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)163mg
(16%)
52.16mg
(5%)
46.21mg
(5%)
Copper (%DV)0.35mg
(18%)
0.112mg
(6%)
0.099mg
(5%)
Iron (%DV)3.53mg
(20%)
1.13mg
(6%)
1mg
(6%)
Potassium (%DV)1368mg
(39%)
437.76mg
(13%)
387.83mg
(11%)
Phosphorus (%DV)626mg
(63%)
200.32mg
(20%)
177.47mg
(18%)
Magnesium (%DV)210mg
(53%)
67.2mg
(17%)
59.54mg
(15%)
Manganese (%DV)2.318mg
(116%)
0.742mg
(37%)
0.657mg
(33%)
Sodium (%DV)5mg
(0%)
2mg
(0%)
1mg
(0%)
Selenium (%DV)~μg
(0%)
~μg
(0%)
~μg
(0%)
Zinc (%DV)1.05mg
(7%)
0.34mg
(2%)
0.3mg
(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 Ratio0.10.10.1
Omega 6 to Omega 3 Ratio10.4310.4310.43
Total Omega 3s102mg33mg29mg
18D3 Linolenic102mg33mg29mg
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 6s1064mg340mg302mg
18D21064mg340mg302mg
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)
430mg
(61%)
138mg
(20%)
122mg
(17%)
Isoleucine
(%RDI)
765mg
(55%)
245mg
(18%)
217mg
(16%)
Leucine
(%RDI)
1215mg
(45%)
389mg
(14%)
344mg
(13%)
Lysine
(%RDI)
985mg
(47%)
315mg
(15%)
279mg
(13%)
Methionine
(%RDI)
267mg
(37%)
85mg
(12%)
76mg
(10%)
Phenylalanine
(%RDI)
767mg
(88%)
245mg
(28%)
217mg
(25%)
Threonine
(%RDI)
747mg
(71%)
239mg
(23%)
212mg
(20%)
Tryptophan
(%RDI)
221mg
(79%)
71mg
(25%)
63mg
(23%)
Valine
(%RDI)
991mg
(54%)
317mg
(17%)
281mg
(15%)
More Amino Acids
Arginine1262mg404mg358mg
Alanine892mg285mg253mg
Aspartic Acid1884mg603mg534mg
Cystine
(%RDI)
201mg
(70%)
64mg
(22%)
57mg
(20%)
Glutamic Acid3570mg1142mg1012mg
Glycine826mg264mg234mg
Proline1285mg411mg364mg
Serine939mg300mg266mg
Tyrosine
(%RDI)
375mg
(43%)
120mg
(14%)
106mg
(12%)
Hydroxy-proline~mg~mg~mg
Other
Ash3.99g1.28g1.13g
Water14.16g4.53g4.01g
Alcohol~g~g~g
Caffeine~mg~mg~mg
Theobromine~mg~mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
16.6%5.3%4.7%
Percent Water14.2%4.5%4%
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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