Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Nuts coconut meat raw
100 grams (100g)

#2 - Nuts coconut meat raw
1 medium (397g)

#3 - Nuts coconut meat raw
1 piece (2" x 2" x 1/2") (45g)

Food Number#1#2#3
Serving Size (Grams)100g397g45g
Macronutrients
Calories3541405159
Fat (%DV)33.49g
(52%)
132.96g
(205%)
15.07g
(23%)
Saturated Fat (%DV)29.698g
(148%)
117.901g
(590%)
13.364g
(67%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)15.2g
(5%)
60.5g
(20%)
6.9g
(2%)
Fiber (%DV)9g
(36%)
35.7g
(143%)
4.1g
(16%)
Net-Carbs6.2g24.8g2.8g
Sugar6.2g24.7g2.8g
Protein3.3g13.2g1.5g
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene0μg0μg0μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.066mg
(4%)
0.262mg
(17%)
0.03mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.02mg
(1%)
0.079mg
(5%)
0.009mg
(1%)
Vitamin B3 (%DV)
Niacin
0.54mg
(3%)
2.144mg
(11%)
0.243mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid
0.3mg
(3%)
1.191mg
(12%)
0.135mg
(1%)
Vitamin B6 (%DV)0.054mg
(3%)
0.214mg
(11%)
0.024mg
(1%)
Vitamin B9 (%DV)
Folate
26μg
(7%)
103.22μg
(26%)
11.7μg
(3%)
Folic Acid0μg0μg0μg
Food Folate26μg103.22μg11.7μg
Dietary Folate Equivalents26μg103.22μg11.7μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)3.3mg
(6%)
13.1mg
(22%)
1.49mg
(2%)
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)0.24mg
(1%)
0.95mg
(5%)
0.11mg
(1%)
Vitamin K (%DV)0.2μg
(0%)
0.79μg
(1%)
0.09μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
12.1mg
(2%)
48.04mg
(9%)
5.45mg
(1%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)14mg
(1%)
55.58mg
(6%)
6.3mg
(1%)
Copper (%DV)0.435mg
(22%)
1.727mg
(86%)
0.196mg
(10%)
Iron (%DV)2.43mg
(14%)
9.65mg
(54%)
1.09mg
(6%)
Potassium (%DV)356mg
(10%)
1413.32mg
(40%)
160.2mg
(5%)
Phosphorus (%DV)113mg
(11%)
448.61mg
(45%)
50.85mg
(5%)
Magnesium (%DV)32mg
(8%)
127.04mg
(32%)
14.4mg
(4%)
Manganese (%DV)1.5mg
(75%)
5.955mg
(298%)
0.675mg
(34%)
Sodium (%DV)20mg
(1%)
79mg
(3%)
9mg
(0%)
Selenium (%DV)10.1μg
(14%)
40.1μg
(57%)
4.55μg
(7%)
Zinc (%DV)1.1mg
(7%)
4.37mg
(29%)
0.5mg
(3%)
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 Ratio000
Omega 6 to Omega 3 Ratio~~~
Total Omega 3s0mg0mg0mg
18D3 Linolenic0mg0mg0mg
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 6s366mg1453mg165mg
18D2366mg1453mg165mg
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)
77mg
(11%)
306mg
(44%)
35mg
(5%)
Isoleucine
(%RDI)
131mg
(9%)
520mg
(37%)
59mg
(4%)
Leucine
(%RDI)
247mg
(9%)
981mg
(36%)
111mg
(4%)
Lysine
(%RDI)
147mg
(7%)
584mg
(28%)
66mg
(3%)
Methionine
(%RDI)
62mg
(9%)
246mg
(34%)
28mg
(4%)
Phenylalanine
(%RDI)
169mg
(19%)
671mg
(77%)
76mg
(9%)
Threonine
(%RDI)
121mg
(12%)
480mg
(46%)
54mg
(5%)
Tryptophan
(%RDI)
39mg
(14%)
155mg
(55%)
18mg
(6%)
Valine
(%RDI)
202mg
(11%)
802mg
(44%)
91mg
(5%)
More Amino Acids
Arginine546mg2168mg246mg
Alanine170mg675mg77mg
Aspartic Acid325mg1290mg146mg
Cystine
(%RDI)
66mg
(23%)
262mg
(91%)
30mg
(10%)
Glutamic Acid761mg3021mg342mg
Glycine158mg627mg71mg
Proline138mg548mg62mg
Serine172mg683mg77mg
Tyrosine
(%RDI)
103mg
(12%)
409mg
(47%)
46mg
(5%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.97g3.85g0.44g
Water46.99g186.55g21.15g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
17.7%70.25%7.95%
Percent Water47%186.6%21.2%
Protein to Carb Ratio (g/g)0.220.220.22

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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