Nutrition Facts Comparison

Food #1: Wheat flour whole-grain
Serving Size: 100 grams
Food #2: Wheat flour whole-grain
Serving Size: 1 cup

Food Number#1#2#3
Serving Size (Grams)100g120gg
Macronutrients
Calories340408
Fat (%DV)2.5g
(4%)
3g
(5%)
g
(%)
Saturated Fat (%DV)0.43g
(2%)
0.516g
(3%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)72g
(24%)
86.4g
(29%)
g
(%)
Fiber (%DV)10.7g
(43%)
12.8g
(51%)
g
(%)
Net-Carbs61.3g73.6gg
Sugar0.4g0.5gg
Protein13.2g15.9gg
Vitamins
Vitamin A (%DV)9IU
(0%)
10.8IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene5μg6μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.502mg
(33%)
0.602mg
(40%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.165mg
(10%)
0.198mg
(12%)
mg
(%)
Vitamin B3 (%DV)
Niacin
4.957mg
(25%)
5.948mg
(30%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.603mg
(6%)
0.724mg
(7%)
mg
(%)
Vitamin B6 (%DV)0.407mg
(20%)
0.488mg
(24%)
mg
(%)
Vitamin B9 (%DV)
Folate
44μg
(11%)
52.8μg
(13%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate44μg52.8μgμg
Dietary Folate Equivalents44μg52.8μgμg
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)0.71mg
(4%)
0.85mg
(4%)
mg
(%)
Vitamin K (%DV)1.9μg
(2%)
2.28μg
(3%)
μg
(%)
K1 - Dihydrophylloquinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
31.2mg
(6%)
37.44mg
(7%)
mg
(%)
Lycopene0μg0μgμg
Lutein+Zeaxanthin220μg264μgμg
Minerals
Calcium (%DV)34mg
(3%)
40.8mg
(4%)
mg
(%)
Copper (%DV)0.41mg
(21%)
0.492mg
(25%)
mg
(%)
Iron (%DV)3.6mg
(20%)
4.32mg
(24%)
mg
(%)
Potassium (%DV)363mg
(10%)
435.6mg
(12%)
mg
(%)
Phosphorus (%DV)357mg
(36%)
428.4mg
(43%)
mg
(%)
Magnesium (%DV)137mg
(34%)
164.4mg
(41%)
mg
(%)
Manganese (%DV)4.067mg
(203%)
4.88mg
(244%)
mg
(%)
Sodium (%DV)2mg
(0%)
2mg
(0%)
mg
(%)
Selenium (%DV)61.8μg
(88%)
74.16μg
(106%)
μg
(%)
Zinc (%DV)2.6mg
(17%)
3.12mg
(21%)
mg
(%)
Carbs and Sugars
Starch57.77g69.32gg
Sucrose0.36g0.43gg
Glucose0g0gg
Fructose0.05g0.06gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.070.07
Omega 6 to Omega 3 Ratio14.9714.97
Total Omega 3s73mg88mgmg
18D3 Linolenic73mg88mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapentaenoic(EPA)0mg0mgmg
22D5 Docosapentaenoic(DPA)0mg0mgmg
22D6 Docosahexaenoic(DHA)0mg0mgmg
Total Omega 6s1093mg1312mgmg
18D21093mg1312mgmg
18D2CN6 Linoleic(LA)~mg~mgmg
18D2CLA Conjugated Linoleic(CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic0mg0mgmg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)0mg0mgmg
Essential Amino Acids
Histidine
(%RDI)
357mg
(51%)
428mg
(61%)
mg
(%)
Isoleucine
(%RDI)
443mg
(32%)
532mg
(38%)
mg
(%)
Leucine
(%RDI)
898mg
(33%)
1078mg
(39%)
mg
(%)
Lysine
(%RDI)
359mg
(17%)
431mg
(21%)
mg
(%)
Methionine
(%RDI)
228mg
(31%)
274mg
(38%)
mg
(%)
Phenylalanine
(%RDI)
682mg
(78%)
818mg
(93%)
mg
(%)
Threonine
(%RDI)
367mg
(35%)
440mg
(42%)
mg
(%)
Tryptophan
(%RDI)
174mg
(62%)
209mg
(75%)
mg
(%)
Valine
(%RDI)
564mg
(31%)
677mg
(37%)
mg
(%)
More Amino Acids
Arginine648mg778mgmg
Alanine489mg587mgmg
Aspartic Acid722mg866mgmg
Cystine
(%RDI)
275mg
(96%)
330mg
(115%)
mg
(%)
Glutamic Acid4328mg5194mgmg
Glycine569mg683mgmg
Proline2075mg2490mgmg
Serine620mg744mgmg
Tyrosine
(%RDI)
275mg
(31%)
330mg
(38%)
mg
(%)
Hydroxyproline~mg~mgmg
Other
Ash1.58g1.9gg
Water10.74g12.89gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
17%20.4%%
Percent Water10.7%12.9%%
Protein to Carb Ratio (g/g)0.180.18
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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