Nutrition Facts Comparison Tool

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Food #1:
Serving Size

Food #2:
Serving Size

Food #3:

Set grams as your default weight.

Food Number#1#2#3
Serving Size (Grams)100g120gg
Macronutrients
Calories335402
Fat (%DV)3.1g
(5%)
3.72g
(6%)
g
(%)
Saturated Fat (%DV)0.677g
(3%)
0.812g
(4%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)70.6g
(24%)
84.7g
(28%)
g
(%)
Fiber (%DV)10g
(40%)
12g
(48%)
g
(%)
Net-Carbs60.6g72.7gg
Sugar2.6g3.1gg
Protein12.6g15.1gg
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene0μg0μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.417mg
(28%)
0.5mg
(33%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.19mg
(11%)
0.228mg
(13%)
mg
(%)
Vitamin B3 (%DV)
Niacin
6.15mg
(31%)
7.38mg
(37%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.44mg
(4%)
0.528mg
(5%)
mg
(%)
Vitamin B6 (%DV)0.582mg
(29%)
0.698mg
(35%)
mg
(%)
Vitamin B9 (%DV)
Folate
54μg
(14%)
64.8μg
(16%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate54μg64.8μgμg
Dietary Folate Equivalents54μg64.8μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
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)0.32mg
(2%)
0.38mg
(2%)
mg
(%)
Vitamin K (%DV)7μg
(9%)
8.4μg
(11%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
54.2mg
(10%)
65.04mg
(12%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin220μg264μgμg
Minerals
Calcium (%DV)41mg
(4%)
49.2mg
(5%)
mg
(%)
Copper (%DV)0.515mg
(26%)
0.618mg
(31%)
mg
(%)
Iron (%DV)4.06mg
(23%)
4.87mg
(27%)
mg
(%)
Potassium (%DV)577mg
(16%)
692.4mg
(20%)
mg
(%)
Phosphorus (%DV)337mg
(34%)
404.4mg
(40%)
mg
(%)
Magnesium (%DV)251mg
(63%)
301.2mg
(75%)
mg
(%)
Manganese (%DV)2.03mg
(102%)
2.436mg
(122%)
mg
(%)
Sodium (%DV)11mg
(0%)
13mg
(1%)
mg
(%)
Selenium (%DV)5.7μg
(8%)
6.84μg
(10%)
μg
(%)
Zinc (%DV)3.12mg
(21%)
3.74mg
(25%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose1.7g2.04gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.080.08
Omega 6 to Omega 3 Ratio12.3512.35
Total Omega 3s71mg85mgmg
18D3 Linolenic71mg85mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s877mg1052mgmg
18D2877mg1052mgmg
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)
294mg
(42%)
353mg
(50%)
mg
(%)
Isoleucine
(%RDI)
474mg
(34%)
569mg
(41%)
mg
(%)
Leucine
(%RDI)
792mg
(29%)
950mg
(35%)
mg
(%)
Lysine
(%RDI)
640mg
(30%)
768mg
(37%)
mg
(%)
Methionine
(%RDI)
164mg
(23%)
197mg
(27%)
mg
(%)
Phenylalanine
(%RDI)
495mg
(57%)
594mg
(68%)
mg
(%)
Threonine
(%RDI)
482mg
(46%)
578mg
(55%)
mg
(%)
Tryptophan
(%RDI)
183mg
(65%)
220mg
(79%)
mg
(%)
Valine
(%RDI)
646mg
(35%)
775mg
(43%)
mg
(%)
More Amino Acids
Arginine935mg1122mgmg
Alanine712mg854mgmg
Aspartic Acid1078mg1294mgmg
Cystine
(%RDI)
218mg
(76%)
262mg
(91%)
mg
(%)
Glutamic Acid1948mg2338mgmg
Glycine981mg1177mgmg
Proline482mg578mgmg
Serine652mg782mgmg
Tyrosine
(%RDI)
230mg
(26%)
276mg
(32%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash2.54g3.05gg
Water11.15g13.38gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
16.75%20.1%%
Percent Water11.2%13.4%%
Protein to Carb Ratio (g/g)0.180.18

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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