Nutrition Facts Comparison

Food #1: Fish flatfish (flounder and sole species) cooked dry heat
Serving Size: 100 grams
Food #2: Fish flatfish (flounder and sole species) cooked dry heat
Serving Size: 1 fillet
Food #3: Fish flatfish (flounder and sole species) cooked dry heat
Serving Size: 3 oz

Food Number#1#2#3
Serving Size (Grams)100g127g85g
Macronutrients
Calories8610973
Fat (%DV)2.37g
(4%)
3.01g
(5%)
2.01g
(3%)
Saturated Fat (%DV)0.542g
(3%)
0.688g
(3%)
0.461g
(2%)
Cholesterol (%DV)56mg
(19%)
71mg
(24%)
48mg
(16%)
Carbs (%DV)0g
(0%)
0g
(0%)
0g
(0%)
Fiber (%DV)0g
(0%)
0g
(0%)
0g
(0%)
Net-Carbs0g0g0g
Sugar0g0g0g
Protein15.2g19.4g13g
Vitamins
Vitamin A (%DV)37IU
(1%)
46.99IU
(1%)
31.45IU
(1%)
Retinol Equiv.12μg15.24μg10.2μg
Retinol12μg15.24μg10.2μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene0μg0μg0μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.026mg
(2%)
0.033mg
(2%)
0.022mg
(1%)
Vitamin B2 (%DV)
Riboflavin
0.025mg
(1%)
0.032mg
(2%)
0.021mg
(1%)
Vitamin B3 (%DV)
Niacin
1.278mg
(6%)
1.623mg
(8%)
1.086mg
(5%)
Vitamin B5 (%DV)
Pantothenic Acid
0.227mg
(2%)
0.288mg
(3%)
0.193mg
(2%)
Vitamin B6 (%DV)0.115mg
(6%)
0.146mg
(7%)
0.098mg
(5%)
Vitamin B9 (%DV)
Folate
6μg
(2%)
7.62μg
(2%)
5.1μg
(1%)
Folic Acid0μg0μg0μg
Food Folate6μg7.62μg5.1μg
Dietary Folate Equivalents6μg7.62μg5.1μg
Vitamin B12 (%DV)
Cobalamin
1.31μg
(22%)
1.66μg
(28%)
1.11μg
(19%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Vitamin D (%DV)140IU
4μg
(23%)
178IU
4μg
(30%)
119IU
3μg
(20%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
140IU
4μg
178IU
4μg
119IU
3μg
Vitamin E (%DV)0.77mg
(4%)
0.98mg
(5%)
0.65mg
(3%)
Vitamin K (%DV)0.1μg
(0%)
0.13μg
(0%)
0.09μg
(0%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-40.3μg0.38μg0.26μg
Choline
(% Adequate Intake)
79.9mg
(15%)
101.47mg
(18%)
67.92mg
(12%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)25mg
(3%)
31.75mg
(3%)
21.25mg
(2%)
Copper (%DV)0.023mg
(1%)
0.029mg
(1%)
0.02mg
(1%)
Iron (%DV)0.23mg
(1%)
0.29mg
(2%)
0.2mg
(1%)
Potassium (%DV)197mg
(6%)
250.19mg
(7%)
167.45mg
(5%)
Phosphorus (%DV)309mg
(31%)
392.43mg
(39%)
262.65mg
(26%)
Magnesium (%DV)22mg
(6%)
27.94mg
(7%)
18.7mg
(5%)
Manganese (%DV)0.017mg
(1%)
0.022mg
(1%)
0.014mg
(1%)
Sodium (%DV)363mg
(15%)
461mg
(19%)
309mg
(13%)
Selenium (%DV)32.6μg
(47%)
41.4μg
(59%)
27.71μg
(40%)
Zinc (%DV)0.39mg
(3%)
0.5mg
(3%)
0.33mg
(2%)
Carbs and Sugars
Starch0g0g0g
Sucrose0g0g0g
Glucose0g0g0g
Fructose0g0g0g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio5.545.545.54
Omega 6 to Omega 3 Ratio0.180.180.18
Total Omega 3s349mg443mg297mg
18D3 Linolenic21mg27mg18mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)15mg19mg13mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)168mg213mg143mg
22D5 Docosapentaenoic(DPA)34mg43mg29mg
22D6 Docosahexaenoic(DHA)132mg168mg112mg
Total Omega 6s63mg80mg54mg
18D255mg70mg47mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic6mg8mg5mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)0mg0mg0mg
Essential Amino Acids
Histidine
(%RDI)
374mg
(53%)
475mg
(68%)
318mg
(45%)
Isoleucine
(%RDI)
754mg
(54%)
958mg
(68%)
641mg
(46%)
Leucine
(%RDI)
1335mg
(49%)
1695mg
(62%)
1135mg
(42%)
Lysine
(%RDI)
1561mg
(74%)
1982mg
(94%)
1327mg
(63%)
Methionine
(%RDI)
560mg
(77%)
711mg
(98%)
476mg
(65%)
Phenylalanine
(%RDI)
624mg
(71%)
792mg
(91%)
530mg
(61%)
Threonine
(%RDI)
719mg
(68%)
913mg
(87%)
611mg
(58%)
Tryptophan
(%RDI)
197mg
(70%)
250mg
(89%)
167mg
(60%)
Valine
(%RDI)
800mg
(44%)
1016mg
(56%)
680mg
(37%)
More Amino Acids
Arginine1099mg1396mg934mg
Alanine948mg1204mg806mg
Aspartic Acid1698mg2156mg1443mg
Cystine
(%RDI)
183mg
(64%)
232mg
(81%)
156mg
(54%)
Glutamic Acid2614mg3320mg2222mg
Glycine786mg998mg668mg
Proline599mg761mg509mg
Serine712mg904mg605mg
Tyrosine
(%RDI)
588mg
(67%)
747mg
(85%)
500mg
(57%)
Hydroxyproline~mg~mg~mg
Other
Ash1.49g1.89g1.27g
Water81.11g103.01g68.94g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
4.3%5.45%3.65%
Percent Water81.1%103%68.9%
Protein to Carb Ratio (g/g)Zero
Carbs
Zero
Carbs
Zero
Carbs
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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