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)100g99g139g
Macronutrients
Calories294291378
Fat (%DV)1.8g
(3%)
1.78g
(3%)
3.36g
(5%)
Saturated Fat (%DV)0.295g
(1%)
0.292g
(1%)
0.735g
(4%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)59.3g
(20%)
58.7g
(20%)
72.1g
(24%)
Fiber (%DV)2.5g
(10%)
2.5g
(10%)
3.1g
(12%)
Net-Carbs56.8g56.2g69g
Sugar6.4g6.4g6.4g
Protein10.6g10.5g14.9g
Vitamins
Vitamin A (%DV)71IU
(1%)
70.29IU
(1%)
1.39IU
(0%)
Retinol Equiv.23μg22.77μg0μg
Retinol23μg22.77μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene1μg0.99μg0μg
Beta-cryptoxanthin2μg1.98μg0μg
Vitamin B1 (%DV)
Thiamin
0.33mg
(22%)
0.327mg
(22%)
0.987mg
(66%)
Vitamin B2 (%DV)
Riboflavin
0.268mg
(16%)
0.265mg
(16%)
0.594mg
(35%)
Vitamin B3 (%DV)
Niacin
2.981mg
(15%)
2.951mg
(15%)
6.696mg
(33%)
Vitamin B5 (%DV)
Pantothenic Acid
0.047mg
(0%)
0.047mg
(0%)
0.632mg
(6%)
Vitamin B6 (%DV)0.06mg
(3%)
0.059mg
(3%)
0.149mg
(7%)
Vitamin B9 (%DV)
Folate
102μg
(26%)
100.98μg
(25%)
170.97μg
(43%)
Folic Acid86μg85.14μg93.13μg
Food Folate16μg15.84μg77.84μg
Dietary Folate Equivalents162μg160.38μg236.3μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0.6mg
(1%)
0.59mg
(1%)
0mg
(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)0.34mg
(2%)
0.34mg
(2%)
0.29mg
(1%)
Vitamin K (%DV)0.8μg
(1%)
0.79μg
(1%)
0.97μg
(1%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
16.4mg
(3%)
16.24mg
(3%)
11.12mg
(2%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin56μg55.44μg62.55μg
Minerals
Calcium (%DV)20mg
(2%)
19.8mg
(2%)
72.28mg
(7%)
Copper (%DV)0.16mg
(8%)
0.158mg
(8%)
0.211mg
(11%)
Iron (%DV)4.09mg
(23%)
4.05mg
(23%)
5.43mg
(30%)
Potassium (%DV)163mg
(5%)
161.37mg
(5%)
162.63mg
(5%)
Phosphorus (%DV)83mg
(8%)
82.17mg
(8%)
145.95mg
(15%)
Magnesium (%DV)23mg
(6%)
22.77mg
(6%)
44.48mg
(11%)
Manganese (%DV)0.328mg
(16%)
0.325mg
(16%)
0.802mg
(40%)
Sodium (%DV)370mg
(15%)
366mg
(15%)
837mg
(35%)
Selenium (%DV)33.3μg
(48%)
32.97μg
(47%)
39.75μg
(57%)
Zinc (%DV)0.81mg
(5%)
0.8mg
(5%)
1.45mg
(10%)
Carbs and Sugars
Starch~g~g61.48g
Sucrose~g~g0g
Glucose~g~g0.56g
Fructose~g~g0.71g
Lactose~g~g0g
Maltose~g~g5.14g
Galactose~g~g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.060.060.08
Omega 6 to Omega 3 Ratio16.1916.1912.52
Total Omega 3s42mg42mg88mg
18D3 Linolenic42mg42mg89mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg88mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg0mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s680mg673mg1097mg
18D2680mg673mg1098mg
18D2CN6 Linoleic (LA)~mg~mg1095mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg0mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg1mg
20D2CN6 Eicosadienoic~mg~mg0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg0mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg0mg
Essential Amino Acids
Histidine
(%RDI)
234mg
(33%)
232mg
(33%)
~mg
(0%)
Isoleucine
(%RDI)
395mg
(28%)
391mg
(28%)
~mg
(0%)
Leucine
(%RDI)
721mg
(26%)
714mg
(26%)
~mg
(0%)
Lysine
(%RDI)
256mg
(12%)
253mg
(12%)
~mg
(0%)
Methionine
(%RDI)
193mg
(27%)
191mg
(26%)
~mg
(0%)
Phenylalanine
(%RDI)
510mg
(58%)
505mg
(58%)
~mg
(0%)
Threonine
(%RDI)
306mg
(29%)
303mg
(29%)
~mg
(0%)
Tryptophan
(%RDI)
122mg
(44%)
121mg
(43%)
~mg
(0%)
Valine
(%RDI)
456mg
(25%)
451mg
(25%)
~mg
(0%)
More Amino Acids
Arginine406mg402mg~mg
Alanine358mg354mg~mg
Aspartic Acid516mg511mg~mg
Cystine
(%RDI)
226mg
(79%)
224mg
(78%)
~mg
(0%)
Glutamic Acid3484mg3449mg~mg
Glycine369mg365mg~mg
Proline1161mg1149mg~mg
Serine517mg512mgmg
Tyrosine
(%RDI)
293mg
(33%)
290mg
(33%)
~mg
(0%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.4g1.39g2.72g
Water26.9g26.63g45.87g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
14.7%14.55%18.9%
Percent Water26.9%26.6%45.9%
Protein to Carb Ratio (g/g)0.180.180.21

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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