Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Set grams as your default weight.

Food Number#1#2#3
Serving Size (Grams)100g171gg
Macronutrients
Calories117200
Fat (%DV)0.71g
(1%)
1.21g
(2%)
g
(%)
Saturated Fat (%DV)0.185g
(1%)
0.316g
(2%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)20.3g
(7%)
34.7g
(12%)
g
(%)
Fiber (%DV)3.6g
(14%)
6.2g
(25%)
g
(%)
Net-Carbs16.7g28.5gg
Sugar~g~gg
Protein8.1g13.9gg
Vitamins
Vitamin A (%DV)10IU
(0%)
17.1IU
(0%)
IU
(%)
Retinol Equiv.1μg1.71μgμg
Retinol0μg0μgμg
Alpha-Carotene~μg~μgμg
Beta-Carotene~μg~μgμg
Beta-cryptoxanthin~μg~μgμg
Vitamin B1 (%DV)
Thiamin
0.162mg
(11%)
0.277mg
(18%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.046mg
(3%)
0.079mg
(5%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.714mg
(4%)
1.221mg
(6%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.386mg
(4%)
0.66mg
(7%)
mg
(%)
Vitamin B6 (%DV)0.092mg
(5%)
0.157mg
(8%)
mg
(%)
Vitamin B9 (%DV)
Folate
142μg
(36%)
242.82μg
(61%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate142μg242.82μgμg
Dietary Folate Equivalents142μg242.82μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)0.4mg
(1%)
0.68mg
(1%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
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
(%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
mg
(%)
Lycopene~μg~μgμg
Lutein + Zeaxanthin~μg~μgμg
Minerals
Calcium (%DV)26mg
(3%)
44.46mg
(4%)
mg
(%)
Copper (%DV)0.271mg
(14%)
0.463mg
(23%)
mg
(%)
Iron (%DV)3.05mg
(17%)
5.22mg
(29%)
mg
(%)
Potassium (%DV)375mg
(11%)
641.25mg
(18%)
mg
(%)
Phosphorus (%DV)142mg
(14%)
242.82mg
(24%)
mg
(%)
Magnesium (%DV)96mg
(24%)
164.16mg
(41%)
mg
(%)
Manganese (%DV)0.473mg
(24%)
0.809mg
(40%)
mg
(%)
Sodium (%DV)19mg
(1%)
32mg
(1%)
mg
(%)
Selenium (%DV)2.5μg
(4%)
4.28μg
(6%)
μg
(%)
Zinc (%DV)1.87mg
(12%)
3.2mg
(21%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose~g~gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.580.58
Omega 6 to Omega 3 Ratio1.731.73
Total Omega 3s111mg190mgmg
18D3 Linolenic111mg190mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)mgmgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)~mg~mgmg
22D5 Docosapent-aenoic (DPA)~mg~mgmg
22D6 Docosahex-aenoic (DHA)~mg~mgmg
Total Omega 6s192mg328mgmg
18D2192mg328mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
252mg
(36%)
431mg
(62%)
mg
(%)
Isoleucine
(%RDI)
330mg
(24%)
564mg
(40%)
mg
(%)
Leucine
(%RDI)
623mg
(23%)
1065mg
(39%)
mg
(%)
Lysine
(%RDI)
550mg
(26%)
941mg
(45%)
mg
(%)
Methionine
(%RDI)
116mg
(16%)
198mg
(27%)
mg
(%)
Phenylalanine
(%RDI)
475mg
(54%)
812mg
(93%)
mg
(%)
Threonine
(%RDI)
309mg
(29%)
528mg
(50%)
mg
(%)
Tryptophan
(%RDI)
100mg
(36%)
171mg
(61%)
mg
(%)
Valine
(%RDI)
387mg
(21%)
662mg
(36%)
mg
(%)
More Amino Acids
Arginine563mg963mgmg
Alanine371mg634mgmg
Aspartic Acid982mg1679mgmg
Cystine
(%RDI)
90mg
(31%)
154mg
(54%)
mg
(%)
Glutamic Acid1539mg2632mgmg
Glycine335mg573mgmg
Proline365mg624mgmg
Serine407mg696mgmg
Tyrosine
(%RDI)
263mg
(30%)
450mg
(51%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash1.16g1.98gg
Water69.7g119.19gg
Alcohol~g~gg
Caffeine~mg~mgmg
Theobromine~mg~mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
5.85%10%%
Percent Water69.7%119.2%%
Protein to Carb Ratio (g/g)0.40.4

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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