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)100g195g157g
Macronutrients
Calories112218193
Fat (%DV)0.83g
(1%)
1.62g
(2%)
0.69g
(1%)
Saturated Fat (%DV)0.165g
(1%)
0.322g
(2%)
0.146g
(1%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)23.5g
(8%)
45.8g
(15%)
44.3g
(15%)
Fiber (%DV)1.8g
(7%)
3.5g
(14%)
6g
(24%)
Net-Carbs21.7g42.3g38.3g
Sugar~g~g0.4g
Protein2.3g4.5g3.5g
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
10.99IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene~μg~μg0μg
Beta-Carotene~μg~μg7.85μg
Beta-cryptoxanthin~μg~μg0μg
Vitamin B1 (%DV)
Thiamin
0.102mg
(7%)
0.199mg
(13%)
0.13mg
(9%)
Vitamin B2 (%DV)
Riboflavin
0.012mg
(1%)
0.023mg
(1%)
0.097mg
(6%)
Vitamin B3 (%DV)
Niacin
1.33mg
(7%)
2.594mg
(13%)
3.239mg
(16%)
Vitamin B5 (%DV)
Pantothenic Acid
0.392mg
(4%)
0.764mg
(8%)
0.212mg
(2%)
Vitamin B6 (%DV)0.149mg
(7%)
0.291mg
(15%)
0.181mg
(9%)
Vitamin B9 (%DV)
Folate
4μg
(1%)
7.8μg
(2%)
25.12μg
(6%)
Folic Acid0μg0μg0μg
Food Folate4μg7.8μg25.12μg
Dietary Folate Equivalents4μg7.8μg25.12μg
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%)
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)~mg
(0%)
~mg
(0%)
0.02mg
(0%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
1.26μg
(2%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
21.04mg
(4%)
Lycopene~μg~μg0μg
Lutein + Zeaxanthin~μg~μg87.92μg
Minerals
Calcium (%DV)10mg
(1%)
19.5mg
(2%)
17.27mg
(2%)
Copper (%DV)0.081mg
(4%)
0.158mg
(8%)
0.165mg
(8%)
Iron (%DV)0.53mg
(3%)
1.03mg
(6%)
2.09mg
(12%)
Potassium (%DV)79mg
(2%)
154.05mg
(4%)
146.01mg
(4%)
Phosphorus (%DV)77mg
(8%)
150.15mg
(15%)
84.78mg
(8%)
Magnesium (%DV)44mg
(11%)
85.8mg
(21%)
34.54mg
(9%)
Manganese (%DV)1.097mg
(55%)
2.139mg
(107%)
0.407mg
(20%)
Sodium (%DV)1mg
(0%)
2mg
(0%)
5mg
(0%)
Selenium (%DV)~μg
(0%)
~μg
(0%)
13.5μg
(19%)
Zinc (%DV)0.62mg
(4%)
1.21mg
(8%)
1.29mg
(9%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio0.050.050.11
Omega 6 to Omega 3 Ratio21.7721.779.19
Total Omega 3s13mg25mg33mg
18D3 Linolenic13mg25mg33mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)~mg~mg0mg
22D5 Docosapent-aenoic (DPA)~mg~mg0mg
22D6 Docosahex-aenoic (DHA)~mg~mg0mg
Total Omega 6s283mg552mg303mg
18D2283mg552mg303mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
59mg
(8%)
115mg
(16%)
80mg
(11%)
Isoleucine
(%RDI)
98mg
(7%)
191mg
(14%)
130mg
(9%)
Leucine
(%RDI)
191mg
(7%)
372mg
(14%)
242mg
(9%)
Lysine
(%RDI)
88mg
(4%)
172mg
(8%)
132mg
(6%)
Methionine
(%RDI)
52mg
(7%)
101mg
(14%)
68mg
(9%)
Phenylalanine
(%RDI)
119mg
(14%)
232mg
(27%)
199mg
(23%)
Threonine
(%RDI)
85mg
(8%)
166mg
(16%)
121mg
(12%)
Tryptophan
(%RDI)
30mg
(11%)
59mg
(21%)
60mg
(21%)
Valine
(%RDI)
136mg
(7%)
265mg
(15%)
174mg
(10%)
More Amino Acids
Arginine175mg341mg177mg
Alanine135mg263mg138mg
Aspartic Acid217mg423mg221mg
Cystine
(%RDI)
28mg
(10%)
55mg
(19%)
79mg
(28%)
Glutamic Acid472mg920mg928mg
Glycine114mg222mg129mg
Proline109mg213mg422mg
Serine120mg234mg149mg
Tyrosine
(%RDI)
87mg
(10%)
170mg
(19%)
102mg
(12%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.39g0.76g0.42g
Water72.96g142.27g108.02g
Alcohol~g~g0g
Caffeine~mg~mg0mg
Theobromine~mg~mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
5.6%10.9%9.65%
Percent Water73%142.3%108%
Protein to Carb Ratio (g/g)0.10.10.08

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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