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)100g13g13g
Macronutrients
Calories4766361
Fat (%DV)21.79g
(34%)
2.9g
(4%)
2.94g
(5%)
Saturated Fat (%DV)7.105g
(36%)
0.945g
(5%)
0.422g
(2%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)63.5g
(21%)
8.4g
(3%)
8.1g
(3%)
Fiber (%DV)6.7g
(27%)
0.9g
(4%)
1g
(4%)
Net-Carbs56.8g7.5g7.1g
Sugar1.5g0.2g~g
Protein6.4g0.9g0.9g
Vitamins
Vitamin A (%DV)17IU
(0%)
2.26IU
(0%)
0IU
(0%)
Retinol Equiv.1μg0.13μg0μg
Retinol0μg0μg0μg
Alpha-Carotene3μg0.4μg~μg
Beta-Carotene3μg0.4μg~μg
Beta-cryptoxanthin13μg1.73μg~μg
Vitamin B1 (%DV)
Thiamin
0.216mg
(14%)
0.029mg
(2%)
0.03mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.08mg
(5%)
0.011mg
(1%)
0.007mg
(0%)
Vitamin B3 (%DV)
Niacin
1.867mg
(9%)
0.248mg
(1%)
0.176mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid
~mg
(0%)
~mg
(0%)
0.061mg
(1%)
Vitamin B6 (%DV)0.203mg
(10%)
0.027mg
(1%)
0.038mg
(2%)
Vitamin B9 (%DV)
Folate
69μg
(17%)
9.18μg
(2%)
13.65μg
(3%)
Folic Acid24μg3.19μg12.87μg
Food Folate46μg6.12μg0.78μg
Dietary Folate Equivalents85μg11.31μg22.62μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
~IU
~μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.69mg
(3%)
0.09mg
(0%)
~mg
(0%)
Vitamin K (%DV)8.6μg
(11%)
1.14μg
(1%)
~μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
29.9mg
(5%)
3.98mg
(1%)
~mg
(0%)
Lycopene3μg0.4μg~μg
Lutein + Zeaxanthin106μg14.1μg~μg
Minerals
Calcium (%DV)100mg
(10%)
13.3mg
(1%)
20.8mg
(2%)
Copper (%DV)0.113mg
(6%)
0.015mg
(1%)
0.016mg
(1%)
Iron (%DV)1.64mg
(9%)
0.22mg
(1%)
0.33mg
(2%)
Potassium (%DV)231mg
(7%)
30.72mg
(1%)
23.27mg
(1%)
Phosphorus (%DV)233mg
(23%)
30.99mg
(3%)
32.24mg
(3%)
Magnesium (%DV)83mg
(21%)
11.04mg
(3%)
13.65mg
(3%)
Manganese (%DV)0.56mg
(28%)
0.074mg
(4%)
0.057mg
(3%)
Sodium (%DV)324mg
(14%)
43mg
(2%)
2mg
(0%)
Selenium (%DV)4.8μg
(7%)
0.64μg
(1%)
~μg
(0%)
Zinc (%DV)1.61mg
(11%)
0.21mg
(1%)
0.18mg
(1%)
Carbs and Sugars
Starch54.94g7.31g~g
Sucrose1g0.13g~g
Glucose0.1g0.01g~g
Fructose0.1g0.01g~g
Lactose0.1g0.01g~g
Maltose0.1g0.01g~g
Galactose0.1g0.01g~g
Fatty Acids
Omega 3 to Omega 6 Ratio0.050.050.07
Omega 6 to Omega 3 Ratio18.9818.9814.87
Total Omega 3s270mg36mg69mg
18D3 Linolenic284mg38mg69mg
18D3CN3 Alpha Linolenic(ALA)270mg36mg~mg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic0mg0mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg~mg
22D5 Docosapent-aenoic (DPA)0mg0mg~mg
22D6 Docosahex-aenoic (DHA)0mg0mg~mg
Total Omega 6s5125mg682mg1032mg
18D25182mg689mg1032mg
18D2CN6 Linoleic (LA)5097mg678mg~mg
18D2CLA Conjugated Linoleic (CLA)9mg1mg~mg
18D3CN6 Gamma-linolenic (GLA)14mg2mg~mg
20D2CN6 Eicosadienoic5mg1mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)0mg0mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)0mg0mg~mg
Essential Amino Acids
Histidine
(%RDI)
167mg
(24%)
22mg
(3%)
29mg
(4%)
Isoleucine
(%RDI)
220mg
(16%)
29mg
(2%)
34mg
(2%)
Leucine
(%RDI)
837mg
(31%)
111mg
(4%)
115mg
(4%)
Lysine
(%RDI)
197mg
(9%)
26mg
(1%)
26mg
(1%)
Methionine
(%RDI)
180mg
(25%)
24mg
(3%)
20mg
(3%)
Phenylalanine
(%RDI)
290mg
(33%)
39mg
(4%)
46mg
(5%)
Threonine
(%RDI)
227mg
(22%)
30mg
(3%)
35mg
(3%)
Tryptophan
(%RDI)
40mg
(14%)
5mg
(2%)
7mg
(3%)
Valine
(%RDI)
287mg
(16%)
38mg
(2%)
48mg
(3%)
More Amino Acids
Arginine287mg38mg47mg
Alanine457mg61mg70mg
Aspartic Acid540mg72mg65mg
Cystine
(%RDI)
140mg
(49%)
19mg
(7%)
17mg
(6%)
Glutamic Acid1257mg167mg176mg
Glycine250mg33mg39mg
Proline770mg102mg82mg
Serine367mg49mg45mg
Tyrosine
(%RDI)
223mg
(25%)
30mg
(3%)
38mg
(4%)
Hydroxy-proline0mg0mg~mg
Other
Ash1.9g0.25g0.23g
Water6.4g0.85g0.78g
Alcohol0g0g~g
Caffeine0mg0mg~mg
Theobromine0mg0mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
23.8%3.15%3.05%
Percent Water6.4%0.9%0.8%
Protein to Carb Ratio (g/g)0.10.110.11

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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