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)100g198gg
Macronutrients
Calories114226
Fat (%DV)0.38g
(1%)
0.75g
(1%)
g
(%)
Saturated Fat (%DV)0.053g
(0%)
0.105g
(1%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)19.5g
(7%)
38.7g
(13%)
g
(%)
Fiber (%DV)7.9g
(32%)
15.6g
(62%)
g
(%)
Net-Carbs11.6g23.1gg
Sugar1.8g3.6gg
Protein9g17.9gg
Vitamins
Vitamin A (%DV)8IU
(0%)
15.84IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene5μg9.9μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.169mg
(11%)
0.335mg
(22%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.073mg
(4%)
0.145mg
(9%)
mg
(%)
Vitamin B3 (%DV)
Niacin
1.06mg
(5%)
2.099mg
(10%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.638mg
(6%)
1.263mg
(13%)
mg
(%)
Vitamin B6 (%DV)0.178mg
(9%)
0.352mg
(18%)
mg
(%)
Vitamin B9 (%DV)
Folate
181μg
(45%)
358.38μg
(90%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate181μg358.38μgμg
Dietary Folate Equivalents181μg358.38μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)1.5mg
(3%)
2.97mg
(5%)
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)0.11mg
(1%)
0.22mg
(1%)
mg
(%)
Vitamin K (%DV)1.7μg
(2%)
3.37μg
(4%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
32.7mg
(6%)
64.75mg
(12%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin0μg0μgμg
Minerals
Calcium (%DV)19mg
(2%)
37.62mg
(4%)
mg
(%)
Copper (%DV)0.251mg
(13%)
0.497mg
(25%)
mg
(%)
Iron (%DV)3.33mg
(19%)
6.59mg
(37%)
mg
(%)
Potassium (%DV)369mg
(11%)
730.62mg
(21%)
mg
(%)
Phosphorus (%DV)180mg
(18%)
356.4mg
(36%)
mg
(%)
Magnesium (%DV)36mg
(9%)
71.28mg
(18%)
mg
(%)
Manganese (%DV)0.494mg
(25%)
0.978mg
(49%)
mg
(%)
Sodium (%DV)238mg
(10%)
471mg
(20%)
mg
(%)
Selenium (%DV)2.8μg
(4%)
5.54μg
(8%)
μg
(%)
Zinc (%DV)1.27mg
(8%)
2.51mg
(17%)
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 Ratio0.270.27
Omega 6 to Omega 3 Ratio3.73.7
Total Omega 3s37mg73mgmg
18D3 Linolenic37mg73mgmg
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 6s137mg271mgmg
18D2137mg271mgmg
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)
254mg
(36%)
503mg
(72%)
mg
(%)
Isoleucine
(%RDI)
390mg
(28%)
772mg
(55%)
mg
(%)
Leucine
(%RDI)
654mg
(24%)
1295mg
(47%)
mg
(%)
Lysine
(%RDI)
630mg
(30%)
1247mg
(59%)
mg
(%)
Methionine
(%RDI)
77mg
(11%)
152mg
(21%)
mg
(%)
Phenylalanine
(%RDI)
445mg
(51%)
881mg
(101%)
mg
(%)
Threonine
(%RDI)
323mg
(31%)
640mg
(61%)
mg
(%)
Tryptophan
(%RDI)
81mg
(29%)
160mg
(57%)
mg
(%)
Valine
(%RDI)
448mg
(25%)
887mg
(49%)
mg
(%)
More Amino Acids
Arginine697mg1380mgmg
Alanine377mg746mgmg
Aspartic Acid998mg1976mgmg
Cystine
(%RDI)
118mg
(41%)
234mg
(82%)
mg
(%)
Glutamic Acid1399mg2770mgmg
Glycine367mg727mgmg
Proline377mg746mgmg
Serine416mg824mgmg
Tyrosine
(%RDI)
241mg
(28%)
477mg
(55%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash1.42g2.81gg
Water69.64g137.89gg
Alcohol~g~gg
Caffeine~mg~mgmg
Theobromine~mg~mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
5.7%11.3%%
Percent Water69.6%137.9%%
Protein to Carb Ratio (g/g)0.460.46

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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