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)100g93gg
Macronutrients
Calories449418
Fat (%DV)21.62g
(33%)
20.11g
(31%)
g
(%)
Saturated Fat (%DV)3.127g
(16%)
2.908g
(15%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)29g
(10%)
27g
(9%)
g
(%)
Fiber (%DV)8.1g
(32%)
7.5g
(30%)
g
(%)
Net-Carbs20.9g19.5gg
Sugar~g~gg
Protein43.3g40.3gg
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene~μg~μgμg
Beta-Carotene~μg~μgμg
Beta-cryptoxanthin~μg~μgμg
Vitamin B1 (%DV)
Thiamin
0.427mg
(28%)
0.397mg
(26%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.755mg
(44%)
0.702mg
(41%)
mg
(%)
Vitamin B3 (%DV)
Niacin
1.056mg
(5%)
0.982mg
(5%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.473mg
(5%)
0.44mg
(4%)
mg
(%)
Vitamin B6 (%DV)0.225mg
(11%)
0.209mg
(10%)
mg
(%)
Vitamin B9 (%DV)
Folate
205μg
(51%)
190.65μg
(48%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate205μg190.65μgμg
Dietary Folate Equivalents205μg190.65μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)4.6mg
(8%)
4.28mg
(7%)
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)37μg
(46%)
34.41μg
(43%)
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)140mg
(14%)
130.2mg
(13%)
mg
(%)
Copper (%DV)1.079mg
(54%)
1.003mg
(50%)
mg
(%)
Iron (%DV)3.95mg
(22%)
3.67mg
(20%)
mg
(%)
Potassium (%DV)1364mg
(39%)
1268.52mg
(36%)
mg
(%)
Phosphorus (%DV)649mg
(65%)
603.57mg
(60%)
mg
(%)
Magnesium (%DV)228mg
(57%)
212.04mg
(53%)
mg
(%)
Manganese (%DV)2.184mg
(109%)
2.031mg
(102%)
mg
(%)
Sodium (%DV)2mg
(0%)
2mg
(0%)
mg
(%)
Selenium (%DV)19.3μg
(28%)
17.95μg
(26%)
μg
(%)
Zinc (%DV)4.77mg
(32%)
4.44mg
(30%)
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 Ratio0.130.13
Omega 6 to Omega 3 Ratio7.467.46
Total Omega 3s1443mg1342mgmg
18D3 Linolenic1443mg1342mgmg
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 6s10764mg10011mgmg
18D210764mg10011mgmg
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)
1068mg
(153%)
993mg
(142%)
mg
(%)
Isoleucine
(%RDI)
1920mg
(137%)
1786mg
(128%)
mg
(%)
Leucine
(%RDI)
3223mg
(118%)
2997mg
(110%)
mg
(%)
Lysine
(%RDI)
2634mg
(125%)
2450mg
(117%)
mg
(%)
Methionine
(%RDI)
534mg
(73%)
497mg
(68%)
mg
(%)
Phenylalanine
(%RDI)
2066mg
(236%)
1921mg
(220%)
mg
(%)
Threonine
(%RDI)
1719mg
(164%)
1599mg
(152%)
mg
(%)
Tryptophan
(%RDI)
575mg
(205%)
535mg
(191%)
mg
(%)
Valine
(%RDI)
1976mg
(109%)
1838mg
(101%)
mg
(%)
More Amino Acids
Arginine3071mg2856mgmg
Alanine1865mg1734mgmg
Aspartic Acid4977mg4629mgmg
Cystine
(%RDI)
638mg
(222%)
593mg
(207%)
mg
(%)
Glutamic Acid7667mg7130mgmg
Glycine1830mg1702mgmg
Proline2315mg2153mgmg
Serine2294mg2133mgmg
Tyrosine
(%RDI)
1497mg
(171%)
1392mg
(159%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash5.28g4.91gg
Water0.8g0.74gg
Alcohol~g~gg
Caffeine~mg~mgmg
Theobromine~mg~mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
22.45%20.9%%
Percent Water0.8%0.7%%
Protein to Carb Ratio (g/g)1.491.49

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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