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)100g28g28g
Macronutrients
Calories579164178
Fat (%DV)49.93g
(77%)
14.18g
(22%)
17.25g
(27%)
Saturated Fat (%DV)3.802g
(19%)
1.08g
(5%)
1.268g
(6%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)21.6g
(7%)
6.1g
(2%)
4.7g
(2%)
Fiber (%DV)12.5g
(50%)
3.6g
(14%)
2.8g
(11%)
Net-Carbs9.1g2.5g1.9g
Sugar4.4g1.2g1.2g
Protein21.2g6g4.2g
Vitamins
Vitamin A (%DV)2IU
(0%)
0.57IU
(0%)
5.68IU
(0%)
Retinol Equiv.0μg0μg0.28μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0.85μg
Beta-Carotene1μg0.28μg3.12μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.205mg
(14%)
0.058mg
(4%)
0.183mg
(12%)
Vitamin B2 (%DV)
Riboflavin
1.138mg
(67%)
0.323mg
(19%)
0.032mg
(2%)
Vitamin B3 (%DV)
Niacin
3.618mg
(18%)
1.028mg
(5%)
0.511mg
(3%)
Vitamin B5 (%DV)
Pantothenic Acid
0.471mg
(5%)
0.134mg
(1%)
0.261mg
(3%)
Vitamin B6 (%DV)0.137mg
(7%)
0.039mg
(2%)
0.16mg
(8%)
Vitamin B9 (%DV)
Folate
44μg
(11%)
12.5μg
(3%)
32.09μg
(8%)
Folic Acid0μg0μg0μg
Food Folate44μg12.5μg32.09μg
Dietary Folate Equivalents44μg12.5μg32.09μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
1.79mg
(3%)
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)25.63mg
(128%)
7.28mg
(36%)
4.27mg
(21%)
Vitamin K (%DV)0μg
(0%)
0μg
(0%)
4.03μg
(5%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
52.1mg
(9%)
14.8mg
(3%)
12.95mg
(2%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin1μg0.28μg26.13μg
Minerals
Calcium (%DV)269mg
(27%)
76.4mg
(8%)
32.38mg
(3%)
Copper (%DV)1.031mg
(52%)
0.293mg
(15%)
0.49mg
(25%)
Iron (%DV)3.71mg
(21%)
1.05mg
(6%)
1.33mg
(7%)
Potassium (%DV)733mg
(21%)
208.17mg
(6%)
193.12mg
(6%)
Phosphorus (%DV)481mg
(48%)
136.6mg
(14%)
82.36mg
(8%)
Magnesium (%DV)270mg
(68%)
76.68mg
(19%)
46.29mg
(12%)
Manganese (%DV)2.179mg
(109%)
0.619mg
(31%)
1.754mg
(88%)
Sodium (%DV)1mg
(0%)
0mg
(0%)
0mg
(0%)
Selenium (%DV)4.1μg
(6%)
1.16μg
(2%)
0.68μg
(1%)
Zinc (%DV)3.12mg
(21%)
0.89mg
(6%)
0.7mg
(5%)
Carbs and Sugars
Starch0.72g0.2g0.14g
Sucrose3.95g1.12g1.19g
Glucose0.17g0.05g0.02g
Fructose0.11g0.03g0.02g
Lactose0g0g0g
Maltose0.04g0.01g0g
Galactose0.07g0.02g~g
Fatty Acids
Omega 3 to Omega 6 Ratio000.01
Omega 6 to Omega 3 Ratio4108410890.03
Total Omega 3s3mg1mg25mg
18D3 Linolenic3mg1mg25mg
18D3CN3 Alpha Linolenic(ALA)3mg1mg~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 6s12324mg3500mg2225mg
18D212324mg3500mg2225mg
18D2CN6 Linoleic (LA)12320mg3499mg~mg
18D2CLA Conjugated Linoleic (CLA)2mg1mg~mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg~mg
20D2CN6 Eicosadienoic2mg1mg0mg
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)
539mg
(77%)
153mg
(22%)
123mg
(18%)
Isoleucine
(%RDI)
751mg
(54%)
213mg
(15%)
155mg
(11%)
Leucine
(%RDI)
1473mg
(54%)
418mg
(15%)
302mg
(11%)
Lysine
(%RDI)
568mg
(27%)
161mg
(8%)
119mg
(6%)
Methionine
(%RDI)
157mg
(22%)
45mg
(6%)
63mg
(9%)
Phenylalanine
(%RDI)
1132mg
(129%)
321mg
(37%)
188mg
(21%)
Threonine
(%RDI)
601mg
(57%)
171mg
(16%)
141mg
(13%)
Tryptophan
(%RDI)
211mg
(75%)
60mg
(21%)
55mg
(20%)
Valine
(%RDI)
855mg
(47%)
243mg
(13%)
199mg
(11%)
More Amino Acids
Arginine2465mg700mg628mg
Alanine999mg284mg207mg
Aspartic Acid2639mg749mg477mg
Cystine
(%RDI)
215mg
(75%)
61mg
(21%)
79mg
(28%)
Glutamic Acid6206mg1763mg1054mg
Glycine1429mg406mg206mg
Proline969mg275mg159mg
Serine912mg259mg209mg
Tyrosine
(%RDI)
450mg
(51%)
128mg
(15%)
103mg
(12%)
Hydroxy-proline~mg~mg~mg
Other
Ash2.97g0.84g0.65g
Water4.41g1.25g1.51g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
28.95%8.2%8.9%
Percent Water4.4%1.3%1.5%
Protein to Carb Ratio (g/g)0.980.980.89

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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