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)100g101g28g
Macronutrients
Calories598604170
Fat (%DV)42.63g
(66%)
43.06g
(66%)
12.11g
(19%)
Saturated Fat (%DV)24.489g
(122%)
24.734g
(124%)
6.955g
(35%)
Cholesterol (%DV)3mg
(1%)
3mg
(1%)
1mg
(0%)
Carbs (%DV)45.9g
(15%)
46.4g
(15%)
13g
(4%)
Fiber (%DV)10.9g
(44%)
11g
(44%)
3.1g
(12%)
Net-Carbs35g35.4g9.9g
Sugar24g24.2g6.8g
Protein7.8g7.9g2.2g
Vitamins
Vitamin A (%DV)39IU
(1%)
39.39IU
(1%)
11.08IU
(0%)
Retinol Equiv.2μg2.02μg0.57μg
Retinol~μg~μg~μg
Alpha-Carotene7μg7.07μg1.99μg
Beta-Carotene19μg19.19μg5.4μg
Beta-cryptoxanthin1μg1.01μg0.28μg
Vitamin B1 (%DV)
Thiamin
0.034mg
(2%)
0.034mg
(2%)
0.01mg
(1%)
Vitamin B2 (%DV)
Riboflavin
0.078mg
(5%)
0.079mg
(5%)
0.022mg
(1%)
Vitamin B3 (%DV)
Niacin
1.054mg
(5%)
1.065mg
(5%)
0.299mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid
0.418mg
(4%)
0.422mg
(4%)
0.119mg
(1%)
Vitamin B6 (%DV)0.038mg
(2%)
0.038mg
(2%)
0.011mg
(1%)
Vitamin B9 (%DV)
Folate
~μg
(0%)
~μg
(0%)
~μg
(0%)
Folic Acid~μg~μg~μg
Food Folate~μg~μg~μg
Dietary Folate Equivalents~μg~μg~μg
Vitamin B12 (%DV)
Cobalamin
0.28μg
(5%)
0.28μg
(5%)
0.08μg
(1%)
Vitamin C (%DV)~mg
(0%)
~mg
(0%)
~mg
(0%)
Vitamin D (%DV)~IU
~μg
(0%)
~IU
~μg
(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)0.59mg
(3%)
0.6mg
(3%)
0.17mg
(1%)
Vitamin K (%DV)7.3μg
(9%)
7.37μg
(9%)
2.07μg
(3%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-40μg0μg0μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin27μg27.27μg7.67μg
Minerals
Calcium (%DV)73mg
(7%)
73.73mg
(7%)
20.73mg
(2%)
Copper (%DV)1.766mg
(88%)
1.784mg
(89%)
0.502mg
(25%)
Iron (%DV)11.9mg
(66%)
12.02mg
(67%)
3.38mg
(19%)
Potassium (%DV)715mg
(20%)
722.15mg
(21%)
203.06mg
(6%)
Phosphorus (%DV)308mg
(31%)
311.08mg
(31%)
87.47mg
(9%)
Magnesium (%DV)228mg
(57%)
230.28mg
(58%)
64.75mg
(16%)
Manganese (%DV)1.948mg
(97%)
1.967mg
(98%)
0.553mg
(28%)
Sodium (%DV)20mg
(1%)
20mg
(1%)
6mg
(0%)
Selenium (%DV)6.8μg
(10%)
6.87μg
(10%)
1.93μg
(3%)
Zinc (%DV)3.31mg
(22%)
3.34mg
(22%)
0.94mg
(6%)
Carbs and Sugars
Starch~g~g~g
Sucrose23.99g24.23g6.81g
Glucose0g0g0g
Fructose0g0g0g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.030.030.03
Omega 6 to Omega 3 Ratio35.7935.7935.79
Total Omega 3s34mg34mg10mg
18D3 Linolenic34mg34mg10mg
18D3CN3 Alpha Linolenic(ALA)34mg34mg10mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic0mg0mg0mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s1217mg1229mg346mg
18D21217mg1229mg346mg
18D2CN6 Linoleic (LA)1208mg1220mg343mg
18D2CLA Conjugated Linoleic (CLA)4mg4mg1mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic1mg1mg0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)0mg0mg0mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)0mg0mg0mg
Essential Amino Acids
Histidine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Isoleucine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Leucine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lysine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Methionine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Phenylalanine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Threonine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Tryptophan
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Valine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
More Amino Acids
Arginine~mg~mg~mg
Alanine~mg~mg~mg
Aspartic Acid~mg~mg~mg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Glutamic Acid~mg~mg~mg
Glycine~mg~mg~mg
Proline~mg~mg~mg
Serinemgmgmg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Hydroxy-proline~mg~mg~mg
Other
Ash2.32g2.34g0.66g
Water1.37g1.38g0.39g
Alcohol~g~g~g
Caffeine80mg80.8mg22.72mg
Theobromine802mg810.02mg227.77mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
29.9%30.2%8.5%
Percent Water1.4%1.4%0.4%
Protein to Carb Ratio (g/g)0.170.170.17

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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