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)100g140gg
Macronutrients
Calories149209
Fat (%DV)1.71g
(3%)
2.39g
(4%)
g
(%)
Saturated Fat (%DV)0.243g
(1%)
0.34g
(2%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)30.1g
(10%)
42.1g
(14%)
g
(%)
Fiber (%DV)3.9g
(16%)
5.5g
(22%)
g
(%)
Net-Carbs26.2g36.6gg
Sugar0.8g1.1gg
Protein6g8.4gg
Vitamins
Vitamin A (%DV)4IU
(0%)
5.6IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene2μg2.8μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.156mg
(10%)
0.218mg
(15%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.099mg
(6%)
0.139mg
(8%)
mg
(%)
Vitamin B3 (%DV)
Niacin
3.126mg
(16%)
4.376mg
(22%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.268mg
(3%)
0.375mg
(4%)
mg
(%)
Vitamin B6 (%DV)0.093mg
(5%)
0.13mg
(7%)
mg
(%)
Vitamin B9 (%DV)
Folate
21μg
(5%)
29.4μg
(7%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate21μg29.4μgμg
Dietary Folate Equivalents21μg29.4μgμg
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)0.23mg
(1%)
0.32mg
(2%)
mg
(%)
Vitamin K (%DV)0.6μg
(1%)
0.84μg
(1%)
μg
(%)
K1 - Dihydrophyllo-quinone0μg0μgμg
K2 - Menaquinone-40μg0μgμg
Choline
(% Adequate Intake)
6.5mg
(1%)
9.1mg
(2%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin94μg131.6μgμg
Minerals
Calcium (%DV)13mg
(1%)
18.2mg
(2%)
mg
(%)
Copper (%DV)0.225mg
(11%)
0.315mg
(16%)
mg
(%)
Iron (%DV)1.72mg
(10%)
2.41mg
(13%)
mg
(%)
Potassium (%DV)96mg
(3%)
134.4mg
(4%)
mg
(%)
Phosphorus (%DV)127mg
(13%)
177.8mg
(18%)
mg
(%)
Magnesium (%DV)54mg
(14%)
75.6mg
(19%)
mg
(%)
Manganese (%DV)1.321mg
(66%)
1.849mg
(92%)
mg
(%)
Sodium (%DV)4mg
(0%)
6mg
(0%)
mg
(%)
Selenium (%DV)36.3μg
(52%)
50.82μg
(73%)
μg
(%)
Zinc (%DV)1.34mg
(9%)
1.88mg
(13%)
mg
(%)
Carbs and Sugars
Starch25.51g35.71gg
Sucrose0.2g0.28gg
Glucose0.07g0.1gg
Fructose0.07g0.1gg
Lactose0g0gg
Maltose0.4g0.56gg
Galactose0g0gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.070.07
Omega 6 to Omega 3 Ratio14.9414.94
Total Omega 3s36mg50mgmg
18D3 Linolenic36mg50mgmg
18D3CN3 Alpha Linolenic(ALA)36mg50mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic0mg0mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s538mg753mgmg
18D2538mg753mgmg
18D2CN6 Linoleic (LA)538mg753mgmg
18D2CLA Conjugated Linoleic (CLA)0mg0mgmg
18D3CN6 Gamma-linolenic (GLA)0mg0mgmg
20D2CN6 Eicosadienoic0mg0mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)0mg0mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)0mg0mgmg
Essential Amino Acids
Histidine
(%RDI)
140mg
(20%)
196mg
(28%)
mg
(%)
Isoleucine
(%RDI)
232mg
(17%)
325mg
(23%)
mg
(%)
Leucine
(%RDI)
409mg
(15%)
573mg
(21%)
mg
(%)
Lysine
(%RDI)
133mg
(6%)
186mg
(9%)
mg
(%)
Methionine
(%RDI)
97mg
(13%)
136mg
(19%)
mg
(%)
Phenylalanine
(%RDI)
298mg
(34%)
417mg
(48%)
mg
(%)
Threonine
(%RDI)
161mg
(15%)
225mg
(21%)
mg
(%)
Tryptophan
(%RDI)
77mg
(28%)
108mg
(39%)
mg
(%)
Valine
(%RDI)
259mg
(14%)
363mg
(20%)
mg
(%)
More Amino Acids
Arginine211mg295mgmg
Alanine186mg260mgmg
Aspartic Acid270mg378mgmg
Cystine
(%RDI)
125mg
(44%)
175mg
(61%)
mg
(%)
Glutamic Acid2074mg2904mgmg
Glycine217mg304mgmg
Proline638mg893mgmg
Serine292mg409mgmg
Tyrosine
(%RDI)
156mg
(18%)
218mg
(25%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash0.44g0.62gg
Water61.8g86.52gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
7.45%10.45%%
Percent Water61.8%86.5%%
Protein to Carb Ratio (g/g)0.20.2

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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