Nutrition Comparison Tool

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      Peanut butter, smooth style, with salt
      ×
      Whole Wheat Bread
      ×
      Bananas
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 10% DV 191 calories
      • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories
      • Bananas 1 cup, sliced (x1) 7% DV 134 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 21% DV 16.4g
      • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
      • Bananas 1 cup, sliced (x1) 1% DV 0.5g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 3% DV 7.1g
      • Whole Wheat Bread 2 slices (x1) 10% DV 27.3g
      • Bananas 1 cup, sliced (x1) 12% DV 34.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 14% DV 7.1g
      • Whole Wheat Bread 2 slices (x1) 16% DV 8g
      • Bananas 1 cup, sliced (x1) 3% DV 1.6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 0% DV 0mg
      • Whole Wheat Bread 2 slices (x1) 0% DV 0mg
      • Bananas 1 cup, sliced (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 17% DV 3.3g
      • Whole Wheat Bread 2 slices (x1) 2% DV 0.46g
      • Bananas 1 cup, sliced (x1) 1% DV 0.17g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 6% DV 1.6g
      • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g
      • Bananas 1 cup, sliced (x1) 14% DV 3.9g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 7% DV 3.4g
      • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g
      • Bananas 1 cup, sliced (x1) 37% DV 18.3g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 3% DV 0.56mg
      • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg
      • Bananas 1 cup, sliced (x1) 2% DV 0.39mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 1% DV 15.7mg
      • Whole Wheat Bread 2 slices (x1) 8% DV 103mg
      • Bananas 1 cup, sliced (x1) 1% DV 7.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Peanut butter, smooth style, with salt 2 tbsp (x1) 4% DV 178.6mg
      • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
      • Bananas 1 cup, sliced (x1) 11% DV 537mg
      Comparison Table

      Table Legend

      1. Peanut butter, smooth style, with salt
      2. Whole Wheat Bread
      3. Bananas
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 32 64 150
      Calories
      (%DV)
      191
      (10%)
      161
      (8%)
      134
      (7%)
      Fat (g)
      (%DV)
      16.4
      (21%)
      2.2
      (3%)
      0.5
      (1%)
      Protein (g)
      (%DV)
      7.1
      (14%)
      8
      (16%)
      1.6
      (3%)
      Carbohydrate (g)
      (%DV)
      7.1
      (3%)
      27.3
      (10%)
      34.3
      (12%)
      Sugars (g)
      (%DV)
      3.4
      (7%)
      2.8
      (6%)
      18.3
      (37%)
      Fiber (g)
      (%DV)
      1.6
      (6%)
      3.8
      (14%)
      3.9
      (14%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      3.3
      (17%)
      0.46
      (2%)
      0.17
      (1%)
      Net-Carbs (g) 5.5
      23.5
      30.4
      Trans Fatty Acids (g) 0.02
      0.01
      0
        Minerals
      Food # 1 2 3
      Weight (g) 32 64 150
      Calcium (mg)
      (%DV)
      15.7
      (1%)
      103
      (8%)
      7.5
      (1%)
      Iron, Fe (mg)
      (%DV)
      0.56
      (3%)
      1.6
      (9%)
      0.39
      (2%)
      Potassium, K (mg)
      (%DV)
      178.6
      (4%)
      162.6
      (3%)
      537
      (11%)
      Magnesium (mg)
      (%DV)
      53.8
      (13%)
      48
      (11%)
      40.5
      (10%)
      Phosphorus, P (mg)
      (%DV)
      107.2
      (9%)
      135.7
      (11%)
      33
      (3%)
      Sodium (mg)
      (%DV)
      136.3
      (6%)
      291.2
      (12%)
      1.5
      (0%)
      Zinc, Zn (mg)
      (%DV)
      0.8
      (7%)
      1.1
      (10%)
      0.22
      (2%)
      Copper, Cu (mg)
      (%DV)
      0.14
      (15%)
      0.15
      (16%)
      0.12
      (13%)
      Manganese (mg)
      (%DV)
      0.53
      (23%)
      1.4
      (60%)
      0.41
      (18%)
      Selenium, Se (mcg)
      (%DV)
      1.3
      (2%)
      16.4
      (30%)
      1.5
      (3%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      3.3
      (0%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 32 64 150
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      4.5
      (1%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      13.1
      (14%)
      Thiamin (B1) (mg)
      (%DV)
      0.05
      (4%)
      0.25
      (21%)
      0.05
      (4%)
      Riboflavin (B2) (mg)
      (%DV)
      0.06
      (5%)
      0.11
      (8%)
      0.11
      (8%)
      Niacin (B3) (mg)
      (%DV)
      4.2
      (26%)
      2.8
      (18%)
      1
      (6%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.36
      (7%)
      0.41
      (8%)
      0.5
      (10%)
      Vitamin B6 (mg)
      (%DV)
      0.14
      (8%)
      0.14
      (8%)
      0.55
      (32%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      27.8
      (7%)
      26.9
      (7%)
      30
      (8%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      27.8
      (7%)
      26.9
      (7%)
      30
      (8%)
      Folate DFE (mcg)
      (%)
      27.8
      (7%)
      26.9
      (7%)
      30
      (8%)
      Choline (mg)
      (%DV)
      20.2
      (4%)
      17.4
      (3%)
      14.7
      (3%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      1.3
      (0%)
      39
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      37.5
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 0 1.9 96
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      55.7
      33
      Vitamin E (mg)
      (%DV)
      2.9
      (19%)
      1.7
      (11%)
      0.15
      (1%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      0.1
      (0%)
      5
      (4%)
      0.75
      (1%)
      Vitamin K1 (mcg) --
      0.38
      0
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 32 64 150
      Water (g) 0.39
      25
      112.4
      Ash (g) 0.92
      1
      1
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 2.06
      2.89
      -10.47
        Carbohydrates
      Food # 1 2 3
      Weight (g) 32 64 150
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 3.3
      0.02
      3.6
      Glucose (Dextrose) (g) 0.04
      0.68
      7.5
      Fructose (g) 0.04
      1.4
      7.3
      Lactose (g) 0
      0.01
      0
      Maltose (g) 0
      0.65
      0.02
      Galactose (g) 0
      0
      0
      Starch (g) 1.1
      18.4
      8.1
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 32 64 150
      Monounsaturated Fats (g) 8.301
      0.397
      0.048
      Polyunsaturated Fats (g) 4.011
      1.019
      0.109
      Omega 3s (g)
      (%AI)
      0.009
      (1%)
      0.089
      (6%)
      0.041
      (3%)
      Omega 6s (g)
      (%AI)
      3.912
      (23%)
      0.925
      (5%)
      0.069
      (0%)
      Omega 3 to Omega 6 Ratio 0
      0.1
      0.59
      Omega 6 to Omega 3 Ratio 436.57
      10.4
      1.7
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.009
      (1%)
      0.088
      (5%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) 0.003
      0.001
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 3.909
      0.922
      --
      gamma-Linolenic Acid (GLA) (g) 0
      0.001
      --
      c-c-n6-Eicosadienoic Acid (g) 0.003
      0.001
      --
      DHG-linolenic acid (DGLA) (g) 0
      0
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0
      0.001
      0
      Capric Acid (10:0) (g) 0
      0.005
      0.002
      Lauric Acid (12:0) (g) 0
      0.008
      0.003
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.006
      0.005
      0.003
      Pentadecanoic Acid (15:0) (g) 0.002
      0.002
      --
      Palmitic Acid (16:0) (g) 1.517
      0.278
      0.153
      Margaric Acid (17:0) (g) 0.015
      0.002
      --
      Stearic Acid (18:0) (g) 0.698
      0.148
      0.008
      Arachidic Acid (20:0) (g) 0.23
      0.004
      --
      Behenic Acid (22:0) (g) 0.545
      0.004
      --
      Lignoceric Acid (24:0) (g) 0.234
      0.003
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0
      --
      Pentadecenoic Acid (15:1) (g) 0
      0
      --
      Palmitoleic Acid (16:1) (g) 0.01
      0.01
      0.015
      cis-Palmitoleic Acid (16:1 cis) (g) 0.01
      0.01
      --
      Heptadecenoic Acid (17:1) (g) 0.009
      0.001
      --
      Oleic Acid (18:1) (g) 7.94
      0.374
      0.033
      c-Oleic Acid (18:1 cis) (g) 7.926
      0.364
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.185
      0.011
      0
      Docosenoic Acid (22:1) (g) 0.015
      0
      0
      c-Docosenoic Acid (22:1 c) (g) 0.014
      0
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0
      0
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 3.924
      0.925
      0.069
      Conjugated Linoleic Acid (CLAs) (g) 0.004
      0.001
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.009
      0.089
      0.041
      Octadecatrienoic Acid (mixed) (g) 0
      0
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0.003
      0.001
      --
      Eicosatetraenoic Acid 20:4 (g) 0.006
      0.003
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) 0
      0
      --
      Trans Fats  
      t-Polyenoic Fats (g) 0.009
      0.003
      --
      t-Monoenoic Fats (g) 0.015
      0.01
      --
      t-Palmitoleic Acid (16:1 t) (g) 0
      0
      --
      t-Oleic Acid (18:1 t) (g) 0.014
      0.01
      --
      t-Docosenoic Acid (22:1 t) (g) 0
      0
      --
      t-Octadecadienoic Acid (18:2 t) (g) 0.009
      0.003
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      0.024
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 32 64 150
      Essential  
      Histidine (mg)
      (%RDI)
      178
      (25%)
      --
      (--%)
      116
      (17%)
      Isoleucine (mg)
      (%RDI)
      197
      (14%)
      --
      (--%)
      42
      (3%)
      Leucine (mg)
      (%RDI)
      495
      (18%)
      --
      (--%)
      102
      (4%)
      Lysine (mg)
      (%RDI)
      218
      (10%)
      --
      (--%)
      75
      (4%)
      Methionine (mg)
      (%RDI)
      85
      (12%)
      --
      (--%)
      12
      (2%)
      Phenylalanine (mg)
      (%RDI)
      385
      (44%)
      --
      (--%)
      74
      (8%)
      Threonine (mg)
      (%RDI)
      168
      (16%)
      --
      (--%)
      42
      (4%)
      Tryptophan (mg)
      (%RDI)
      74
      (26%)
      --
      (--%)
      14
      (5%)
      Valine (mg)
      (%RDI)
      250
      (14%)
      --
      (--%)
      71
      (4%)
      Conditional  
      Arginine (mg) 886
      --
      74
      Cystine (mg)
      (%RDI)
      73
      (26%)
      --
      (--%)
      14
      (5%)
      Glycine (mg) 460
      --
      57
      Proline (mg) 451
      --
      42
      Tyrosine (mg)
      (%RDI)
      265
      (30%)
      --
      (--%)
      14
      (2%)
      Non-Essential  
      Alanine (mg) 293
      --
      60
      Aspartic acid (mg) 977
      --
      186
      Betaine (mg) 0.26
      81
      0.15
      Glutamic acid (mg) 1629
      --
      228
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 474
      --
      60
      Data Source
      Peanut butter, smooth style, with salt
      USDA Food Data Central Standard Release
      Whole Wheat Bread
      USDA Food Data Central Standard Release (Common)
      Bananas
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.