Nutrition Facts Comparison Tool

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Food #1:
Serving Size

Food #2:
Serving Size

Food #3:
Serving Size

Set grams as your default weight.

Food Number#1#2#3
Serving Size (Grams)100g172g177g
Macronutrients
Calories172296218
Fat (%DV)8.97g
(14%)
15.43g
(24%)
0.3g
(0%)
Saturated Fat (%DV)1.297g
(6%)
2.231g
(11%)
0.042g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)8.4g
(3%)
14.4g
(5%)
38.7g
(13%)
Fiber (%DV)6g
(24%)
10.3g
(41%)
16.5g
(66%)
Net-Carbs2.4g4.1g22.2g
Sugar3g5.2g~g
Protein18.2g31.3g16.8g
Vitamins
Vitamin A (%DV)9IU
(0%)
15.48IU
(0%)
5.31IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg~μg
Beta-Carotene5μg8.6μg~μg
Beta-cryptoxanthin0μg0μg~μg
Vitamin B1 (%DV)
Thiamin
0.155mg
(10%)
0.267mg
(18%)
0.168mg
(11%)
Vitamin B2 (%DV)
Riboflavin
0.285mg
(17%)
0.49mg
(29%)
0.119mg
(7%)
Vitamin B3 (%DV)
Niacin
0.399mg
(2%)
0.686mg
(3%)
0.977mg
(5%)
Vitamin B5 (%DV)
Pantothenic Acid
0.179mg
(2%)
0.308mg
(3%)
0.388mg
(4%)
Vitamin B6 (%DV)0.234mg
(12%)
0.402mg
(20%)
0.184mg
(9%)
Vitamin B9 (%DV)
Folate
54μg
(14%)
92.88μg
(23%)
130.98μg
(33%)
Folic Acid0μg0μg0μg
Food Folate54μg92.88μg130.98μg
Dietary Folate Equivalents54μg92.88μg130.98μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)1.7mg
(3%)
2.92mg
(5%)
2.12mg
(4%)
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)0.35mg
(2%)
0.6mg
(3%)
~mg
(0%)
Vitamin K (%DV)19.2μg
(24%)
33.02μg
(41%)
~μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
47.5mg
(9%)
81.7mg
(15%)
~mg
(0%)
Lycopene0μg0μg~μg
Lutein + Zeaxanthin0μg0μg~μg
Minerals
Calcium (%DV)102mg
(10%)
175.44mg
(18%)
77.88mg
(8%)
Copper (%DV)0.407mg
(20%)
0.7mg
(35%)
0.464mg
(23%)
Iron (%DV)5.14mg
(29%)
8.84mg
(49%)
4.9mg
(27%)
Potassium (%DV)515mg
(15%)
885.8mg
(25%)
669.06mg
(19%)
Phosphorus (%DV)245mg
(25%)
421.4mg
(42%)
251.34mg
(25%)
Magnesium (%DV)86mg
(22%)
147.92mg
(37%)
74.34mg
(19%)
Manganese (%DV)0.824mg
(41%)
1.417mg
(71%)
0.451mg
(23%)
Sodium (%DV)1mg
(0%)
2mg
(0%)
9mg
(0%)
Selenium (%DV)7.3μg
(10%)
12.56μg
(18%)
2.12μg
(3%)
Zinc (%DV)1.15mg
(8%)
1.98mg
(13%)
1.59mg
(11%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio0.130.131.58
Omega 6 to Omega 3 Ratio7.477.470.63
Total Omega 3s598mg1029mg101mg
18D3 Linolenic598mg1029mg101mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg~mg
22D5 Docosapent-aenoic (DPA)0mg0mg~mg
22D6 Docosahex-aenoic (DHA)0mg0mg~mg
Total Omega 6s4465mg7680mg64mg
18D24465mg7680mg64mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
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)
449mg
(64%)
772mg
(110%)
467mg
(67%)
Isoleucine
(%RDI)
807mg
(58%)
1388mg
(99%)
742mg
(53%)
Leucine
(%RDI)
1355mg
(50%)
2331mg
(85%)
1340mg
(49%)
Lysine
(%RDI)
1108mg
(53%)
1906mg
(91%)
1152mg
(55%)
Methionine
(%RDI)
224mg
(31%)
385mg
(53%)
253mg
(35%)
Phenylalanine
(%RDI)
869mg
(99%)
1495mg
(171%)
908mg
(104%)
Threonine
(%RDI)
723mg
(69%)
1244mg
(118%)
706mg
(67%)
Tryptophan
(%RDI)
242mg
(86%)
416mg
(149%)
198mg
(71%)
Valine
(%RDI)
831mg
(46%)
1429mg
(79%)
878mg
(48%)
More Amino Acids
Arginine1291mg2221mg1039mg
Alanine784mg1348mg704mg
Aspartic Acid2093mg3600mg2032mg
Cystine
(%RDI)
268mg
(93%)
461mg
(161%)
182mg
(63%)
Glutamic Acid3224mg5545mg2561mg
Glycine770mg1324mg655mg
Proline974mg1675mg712mg
Serine965mg1660mg913mg
Tyrosine
(%RDI)
630mg
(72%)
1084mg
(124%)
473mg
(54%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.91g3.29g2.66g
Water62.55g107.59g118.57g
Alcohol0g0g~g
Caffeine0mg0mg~mg
Theobromine0mg0mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
8.6%14.8%10.9%
Percent Water62.6%107.6%118.6%
Protein to Carb Ratio (g/g)2.172.170.43

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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