Nutrition Facts Comparison Tool

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Food #1:
Serving Size

Food #2:
Serving Size

Food #3:

Set grams as your default weight.

Food Number#1#2#3
Serving Size (Grams)100g196gg
Macronutrients
Calories118231
Fat (%DV)0.39g
(1%)
0.76g
(1%)
g
(%)
Saturated Fat (%DV)0.054g
(0%)
0.106g
(1%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)21.1g
(7%)
41.4g
(14%)
g
(%)
Fiber (%DV)8.3g
(33%)
16.3g
(65%)
g
(%)
Net-Carbs12.8g25.1gg
Sugar2.9g5.7gg
Protein8.3g16.3gg
Vitamins
Vitamin A (%DV)7IU
(0%)
13.72IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene4μg7.84μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.19mg
(13%)
0.372mg
(25%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.056mg
(3%)
0.11mg
(6%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.89mg
(4%)
1.744mg
(9%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.595mg
(6%)
1.166mg
(12%)
mg
(%)
Vitamin B6 (%DV)0.048mg
(2%)
0.094mg
(5%)
mg
(%)
Vitamin B9 (%DV)
Folate
65μg
(16%)
127.4μg
(32%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate65μg127.4μgμg
Dietary Folate Equivalents65μg127.4μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)0.4mg
(1%)
0.78mg
(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)0.03mg
(0%)
0.06mg
(0%)
mg
(%)
Vitamin K (%DV)5μg
(6%)
9.8μg
(12%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
32.8mg
(6%)
64.29mg
(12%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin0μg0μgμg
Minerals
Calcium (%DV)14mg
(1%)
27.44mg
(3%)
mg
(%)
Copper (%DV)0.181mg
(9%)
0.355mg
(18%)
mg
(%)
Iron (%DV)1.29mg
(7%)
2.53mg
(14%)
mg
(%)
Potassium (%DV)362mg
(10%)
709.52mg
(20%)
mg
(%)
Phosphorus (%DV)99mg
(10%)
194.04mg
(19%)
mg
(%)
Magnesium (%DV)36mg
(9%)
70.56mg
(18%)
mg
(%)
Manganese (%DV)0.396mg
(20%)
0.776mg
(39%)
mg
(%)
Sodium (%DV)2mg
(0%)
4mg
(0%)
mg
(%)
Selenium (%DV)0.6μg
(1%)
1.18μg
(2%)
μg
(%)
Zinc (%DV)1mg
(7%)
1.96mg
(13%)
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 Ratio0.20.2
Omega 6 to Omega 3 Ratio4.894.89
Total Omega 3s28mg55mgmg
18D3 Linolenic28mg55mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s137mg269mgmg
18D2137mg269mgmg
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)
203mg
(29%)
398mg
(57%)
mg
(%)
Isoleucine
(%RDI)
344mg
(25%)
674mg
(48%)
mg
(%)
Leucine
(%RDI)
598mg
(22%)
1172mg
(43%)
mg
(%)
Lysine
(%RDI)
602mg
(29%)
1180mg
(56%)
mg
(%)
Methionine
(%RDI)
85mg
(12%)
167mg
(23%)
mg
(%)
Phenylalanine
(%RDI)
384mg
(44%)
753mg
(86%)
mg
(%)
Threonine
(%RDI)
296mg
(28%)
580mg
(55%)
mg
(%)
Tryptophan
(%RDI)
93mg
(33%)
182mg
(65%)
mg
(%)
Valine
(%RDI)
394mg
(22%)
772mg
(42%)
mg
(%)
More Amino Acids
Arginine744mg1458mgmg
Alanine367mg719mgmg
Aspartic Acid984mg1929mgmg
Cystine
(%RDI)
127mg
(44%)
249mg
(87%)
mg
(%)
Glutamic Acid1426mg2795mgmg
Glycine371mg727mgmg
Proline344mg674mgmg
Serine367mg719mgmg
Tyrosine
(%RDI)
242mg
(28%)
474mg
(54%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash0.68g1.33gg
Water69.49g136.2gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
5.9%11.55%%
Percent Water69.5%136.2%%
Protein to Carb Ratio (g/g)0.390.39

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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