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)100g126g81g
Macronutrients
Calories144181117
Fat (%DV)8.72g
(13%)
10.99g
(17%)
7.06g
(11%)
Saturated Fat (%DV)1.261g
(6%)
1.589g
(8%)
1.021g
(5%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)2.8g
(1%)
3.5g
(1%)
2.3g
(1%)
Fiber (%DV)2.3g
(9%)
2.9g
(12%)
1.9g
(8%)
Net-Carbs0.5g0.6g0.4g
Sugar~g~g~g
Protein17.3g21.8g14g
Vitamins
Vitamin A (%DV)166IU
(3%)
209.16IU
(4%)
134.46IU
(3%)
Retinol Equiv.~μg~μg~μg
Retinol~μg~μg~μg
Alpha-Carotene~μg~μg~μg
Beta-Carotene~μg~μg~μg
Beta-cryptoxanthin~μg~μg~μg
Vitamin B1 (%DV)
Thiamin
0.158mg
(11%)
0.199mg
(13%)
0.128mg
(9%)
Vitamin B2 (%DV)
Riboflavin
0.102mg
(6%)
0.129mg
(8%)
0.083mg
(5%)
Vitamin B3 (%DV)
Niacin
0.381mg
(2%)
0.48mg
(2%)
0.309mg
(2%)
Vitamin B5 (%DV)
Pantothenic Acid
0.133mg
(1%)
0.168mg
(2%)
0.108mg
(1%)
Vitamin B6 (%DV)0.092mg
(5%)
0.116mg
(6%)
0.075mg
(4%)
Vitamin B9 (%DV)
Folate
29μg
(7%)
36.54μg
(9%)
23.49μg
(6%)
Folic Acid0μg0μg0μg
Food Folate29μg36.54μg23.49μg
Dietary Folate Equivalents29μg36.54μg23.49μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0.2mg
(0%)
0.25mg
(0%)
0.16mg
(0%)
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)~mg
(0%)
~mg
(0%)
~mg
(0%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
~μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lycopene~μg~μg~μg
Lutein + Zeaxanthin~μg~μg~μg
Minerals
Calcium (%DV)683mg
(68%)
860.58mg
(86%)
553.23mg
(55%)
Copper (%DV)0.378mg
(19%)
0.476mg
(24%)
0.306mg
(15%)
Iron (%DV)2.66mg
(15%)
3.35mg
(19%)
2.15mg
(12%)
Potassium (%DV)237mg
(7%)
298.62mg
(9%)
191.97mg
(5%)
Phosphorus (%DV)190mg
(19%)
239.4mg
(24%)
153.9mg
(15%)
Magnesium (%DV)58mg
(15%)
73.08mg
(18%)
46.98mg
(12%)
Manganese (%DV)1.181mg
(59%)
1.488mg
(74%)
0.957mg
(48%)
Sodium (%DV)14mg
(1%)
18mg
(1%)
11mg
(0%)
Selenium (%DV)17.4μg
(25%)
21.92μg
(31%)
14.09μg
(20%)
Zinc (%DV)1.57mg
(10%)
1.98mg
(13%)
1.27mg
(8%)
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 Ratio0.130.130.13
Omega 6 to Omega 3 Ratio7.467.467.46
Total Omega 3s582mg733mg471mg
18D3 Linolenic582mg733mg471mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmgmg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)~mg~mg~mg
22D5 Docosapent-aenoic (DPA)~mg~mg~mg
22D6 Docosahex-aenoic (DHA)~mg~mg~mg
Total Omega 6s4339mg5467mg3515mg
18D24339mg5467mg3515mg
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)
431mg
(62%)
543mg
(78%)
349mg
(50%)
Isoleucine
(%RDI)
849mg
(61%)
1070mg
(76%)
688mg
(49%)
Leucine
(%RDI)
1392mg
(51%)
1754mg
(64%)
1128mg
(41%)
Lysine
(%RDI)
883mg
(42%)
1113mg
(53%)
715mg
(34%)
Methionine
(%RDI)
211mg
(29%)
266mg
(37%)
171mg
(23%)
Phenylalanine
(%RDI)
835mg
(95%)
1052mg
(120%)
676mg
(77%)
Threonine
(%RDI)
785mg
(75%)
989mg
(94%)
636mg
(61%)
Tryptophan
(%RDI)
235mg
(84%)
296mg
(106%)
190mg
(68%)
Valine
(%RDI)
870mg
(48%)
1096mg
(60%)
705mg
(39%)
More Amino Acids
Arginine1369mg1725mg1109mg
Alanine773mg974mg626mg
Aspartic Acid2036mg2565mg1649mg
Cystine
(%RDI)
57mg
(20%)
72mg
(25%)
46mg
(16%)
Glutamic Acid3288mg4143mg2663mg
Glycine733mg924mg594mg
Proline1084mg1366mg878mg
Serine1015mg1279mg822mg
Tyrosine
(%RDI)
701mg
(80%)
883mg
(101%)
568mg
(65%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.4g1.76g1.13g
Water69.83g87.99g56.56g
Alcohol~g~g~g
Caffeine~mg~mg~mg
Theobromine~mg~mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
7.2%9.05%5.85%
Percent Water69.8%88%56.6%
Protein to Carb Ratio (g/g)6.186.236.09

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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