Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Seeds flaxseed
100 grams (100g)

#2 - Seeds flaxseed
1 cup, whole (168g)

#3 - Seeds flaxseed
1 tbsp, whole (10g)

Food Number#1#2#3
Serving Size (Grams)100g168g10g
Macronutrients
Calories53489755
Fat (%DV)42.16g
(65%)
70.83g
(109%)
4.34g
(7%)
Saturated Fat (%DV)3.663g
(18%)
6.154g
(31%)
0.377g
(2%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)28.9g
(10%)
48.5g
(16%)
3g
(1%)
Fiber (%DV)27.3g
(109%)
45.9g
(184%)
2.8g
(11%)
Net-Carbs1.6g2.6g0.2g
Sugar1.6g2.6g0.2g
Protein18.3g30.7g1.9g
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene0μg0μg0μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
1.644mg
(110%)
2.762mg
(184%)
0.169mg
(11%)
Vitamin B2 (%DV)
Riboflavin
0.161mg
(9%)
0.27mg
(16%)
0.017mg
(1%)
Vitamin B3 (%DV)
Niacin
3.08mg
(15%)
5.174mg
(26%)
0.317mg
(2%)
Vitamin B5 (%DV)
Pantothenic Acid
0.985mg
(10%)
1.655mg
(17%)
0.101mg
(1%)
Vitamin B6 (%DV)0.473mg
(24%)
0.795mg
(40%)
0.049mg
(2%)
Vitamin B9 (%DV)
Folate
87μg
(22%)
146.16μg
(37%)
8.96μg
(2%)
Folic Acid0μg0μg0μg
Food Folate87μg146.16μg8.96μg
Dietary Folate Equivalents87μg146.16μg8.96μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0.6mg
(1%)
1.01mg
(2%)
0.06mg
(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)0.31mg
(2%)
0.52mg
(3%)
0.03mg
(0%)
Vitamin K (%DV)4.3μg
(5%)
7.22μg
(9%)
0.44μg
(1%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
78.7mg
(14%)
132.22mg
(24%)
8.11mg
(1%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin651μg1093.68μg67.05μg
Minerals
Calcium (%DV)255mg
(26%)
428.4mg
(43%)
26.27mg
(3%)
Copper (%DV)1.22mg
(61%)
2.05mg
(103%)
0.126mg
(6%)
Iron (%DV)5.73mg
(32%)
9.63mg
(54%)
0.59mg
(3%)
Potassium (%DV)813mg
(23%)
1365.84mg
(39%)
83.74mg
(2%)
Phosphorus (%DV)642mg
(64%)
1078.56mg
(108%)
66.13mg
(7%)
Magnesium (%DV)392mg
(98%)
658.56mg
(165%)
40.38mg
(10%)
Manganese (%DV)2.482mg
(124%)
4.17mg
(209%)
0.256mg
(13%)
Sodium (%DV)30mg
(1%)
50mg
(2%)
3mg
(0%)
Selenium (%DV)25.4μg
(36%)
42.67μg
(61%)
2.62μg
(4%)
Zinc (%DV)4.34mg
(29%)
7.29mg
(49%)
0.45mg
(3%)
Carbs and Sugars
Starch~g~g~g
Sucrose1.15g1.93g0.12g
Glucose0.4g0.67g0.04g
Fructose0g0g0g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio3.863.863.86
Omega 6 to Omega 3 Ratio0.260.260.26
Total Omega 3s22813mg38326mg2350mg
18D3 Linolenic22813mg38326mg2350mg
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 6s5910mg9929mg609mg
18D25903mg9917mg608mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic7mg12mg1mg
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)
472mg
(67%)
793mg
(113%)
49mg
(7%)
Isoleucine
(%RDI)
896mg
(64%)
1505mg
(108%)
92mg
(7%)
Leucine
(%RDI)
1235mg
(45%)
2075mg
(76%)
127mg
(5%)
Lysine
(%RDI)
862mg
(41%)
1448mg
(69%)
89mg
(4%)
Methionine
(%RDI)
370mg
(51%)
622mg
(85%)
38mg
(5%)
Phenylalanine
(%RDI)
957mg
(109%)
1608mg
(184%)
99mg
(11%)
Threonine
(%RDI)
766mg
(73%)
1287mg
(123%)
79mg
(8%)
Tryptophan
(%RDI)
297mg
(106%)
499mg
(178%)
31mg
(11%)
Valine
(%RDI)
1072mg
(59%)
1801mg
(99%)
110mg
(6%)
More Amino Acids
Arginine1925mg3234mg198mg
Alanine925mg1554mg95mg
Aspartic Acid2046mg3437mg211mg
Cystine
(%RDI)
340mg
(118%)
571mg
(199%)
35mg
(12%)
Glutamic Acid4039mg6786mg416mg
Glycine1248mg2097mg129mg
Proline806mg1354mg83mg
Serine970mg1630mg100mg
Tyrosine
(%RDI)
493mg
(56%)
828mg
(95%)
51mg
(6%)
Hydroxy-proline175mg294mg18mg
Other
Ash3.72g6.25g0.38g
Water6.96g11.69g0.72g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
26.7%44.85%2.75%
Percent Water7%11.7%0.7%
Protein to Carb Ratio (g/g)0.630.630.63

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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