Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Oats
100 grams (100g)

#2 - Oats
1 cup (156g)

Food Number#1#2#3
Serving Size (Grams)100g156gg
Macronutrients
Calories389607
Fat (%DV)6.9g
(11%)
10.76g
(17%)
g
(%)
Saturated Fat (%DV)1.217g
(6%)
1.899g
(9%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)66.3g
(22%)
103.4g
(34%)
g
(%)
Fiber (%DV)10.6g
(42%)
16.5g
(66%)
g
(%)
Net-Carbs55.7g86.9gg
Sugar~g~gg
Protein16.9g26.3gg
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene~μg~μgμg
Beta-Carotene~μg~μgμg
Beta-cryptoxanthin~μg~μgμg
Vitamin B1 (%DV)
Thiamin
0.763mg
(51%)
1.19mg
(79%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.139mg
(8%)
0.217mg
(13%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.961mg
(5%)
1.499mg
(7%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
1.349mg
(13%)
2.104mg
(21%)
mg
(%)
Vitamin B6 (%DV)0.119mg
(6%)
0.186mg
(9%)
mg
(%)
Vitamin B9 (%DV)
Folate
56μg
(14%)
87.36μg
(22%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate56μg87.36μgμg
Dietary Folate Equivalents56μg87.36μgμg
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)~mg
(0%)
~mg
(0%)
mg
(%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
mg
(%)
Lycopene~μg~μgμg
Lutein + Zeaxanthin~μg~μgμg
Minerals
Calcium (%DV)54mg
(5%)
84.24mg
(8%)
mg
(%)
Copper (%DV)0.626mg
(31%)
0.977mg
(49%)
mg
(%)
Iron (%DV)4.72mg
(26%)
7.36mg
(41%)
mg
(%)
Potassium (%DV)429mg
(12%)
669.24mg
(19%)
mg
(%)
Phosphorus (%DV)523mg
(52%)
815.88mg
(82%)
mg
(%)
Magnesium (%DV)177mg
(44%)
276.12mg
(69%)
mg
(%)
Manganese (%DV)4.916mg
(246%)
7.669mg
(383%)
mg
(%)
Sodium (%DV)2mg
(0%)
3mg
(0%)
mg
(%)
Selenium (%DV)~μg
(0%)
~μg
(0%)
μg
(%)
Zinc (%DV)3.97mg
(26%)
6.19mg
(41%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose~g~gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.050.05
Omega 6 to Omega 3 Ratio21.8421.84
Total Omega 3s111mg173mgmg
18D3 Linolenic111mg173mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)mgmgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)~mg~mgmg
22D5 Docosapent-aenoic (DPA)~mg~mgmg
22D6 Docosahex-aenoic (DHA)~mg~mgmg
Total Omega 6s2424mg3781mgmg
18D22424mg3781mgmg
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)
405mg
(58%)
632mg
(90%)
mg
(%)
Isoleucine
(%RDI)
694mg
(50%)
1083mg
(77%)
mg
(%)
Leucine
(%RDI)
1284mg
(47%)
2003mg
(73%)
mg
(%)
Lysine
(%RDI)
701mg
(33%)
1094mg
(52%)
mg
(%)
Methionine
(%RDI)
312mg
(43%)
487mg
(67%)
mg
(%)
Phenylalanine
(%RDI)
895mg
(102%)
1396mg
(160%)
mg
(%)
Threonine
(%RDI)
575mg
(55%)
897mg
(85%)
mg
(%)
Tryptophan
(%RDI)
234mg
(84%)
365mg
(130%)
mg
(%)
Valine
(%RDI)
937mg
(51%)
1462mg
(80%)
mg
(%)
More Amino Acids
Arginine1192mg1860mgmg
Alanine881mg1374mgmg
Aspartic Acid1448mg2259mgmg
Cystine
(%RDI)
408mg
(142%)
636mg
(222%)
mg
(%)
Glutamic Acid3712mg5791mgmg
Glycine841mg1312mgmg
Proline934mg1457mgmg
Serine750mg1170mgmg
Tyrosine
(%RDI)
573mg
(65%)
894mg
(102%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash1.72g2.68gg
Water8.22g12.82gg
Alcohol0g0gg
Caffeine~mg~mgmg
Theobromine~mg~mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
19.45%30.35%%
Percent Water8.2%12.8%%
Protein to Carb Ratio (g/g)0.250.25

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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