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)100g113gg
Macronutrients
Calories141159
Fat (%DV)0g
(0%)
0g
(0%)
g
(%)
Saturated Fat (%DV)0g
(0%)
0g
(0%)
g
(%)
Cholesterol (%DV)18mg
(6%)
20mg
(7%)
mg
(%)
Carbs (%DV)3.5g
(1%)
4g
(1%)
g
(%)
Fiber (%DV)1.8g
(7%)
2g
(8%)
g
(%)
Net-Carbs1.7g2gg
Sugar1.5g1.7gg
Protein31.7g35.8gg
Vitamins
Vitamin A (%DV)481IU
(10%)
543.53IU
(11%)
IU
(%)
Retinol Equiv.127μg143.51μgμg
Retinol124μg140.12μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene41μg46.33μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.02mg
(1%)
0.023mg
(2%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.3mg
(18%)
0.339mg
(20%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.12mg
(1%)
0.136mg
(1%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
~mg
(0%)
~mg
(0%)
mg
(%)
Vitamin B6 (%DV)0.08mg
(4%)
0.09mg
(5%)
mg
(%)
Vitamin B9 (%DV)
Folate
10μg
(3%)
11.3μg
(3%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate10μg11.3μgμg
Dietary Folate Equivalents10μg11.3μgμg
Vitamin B12 (%DV)
Cobalamin
0.92μg
(15%)
1.04μg
(17%)
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
0IU
0μg
0IU
0μg
IU
μg
Vitamin E (%DV)0.14mg
(1%)
0.16mg
(1%)
mg
(%)
Vitamin K (%DV)1.6μg
(2%)
1.81μg
(2%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
15.4mg
(3%)
17.4mg
(3%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin0μg0μgμg
Minerals
Calcium (%DV)961mg
(96%)
1085.93mg
(109%)
mg
(%)
Copper (%DV)0.034mg
(2%)
0.038mg
(2%)
mg
(%)
Iron (%DV)0.31mg
(2%)
0.35mg
(2%)
mg
(%)
Potassium (%DV)106mg
(3%)
119.78mg
(3%)
mg
(%)
Phosphorus (%DV)656mg
(66%)
741.28mg
(74%)
mg
(%)
Magnesium (%DV)33mg
(8%)
37.29mg
(9%)
mg
(%)
Manganese (%DV)~mg
(0%)
~mg
(0%)
mg
(%)
Sodium (%DV)743mg
(31%)
840mg
(35%)
mg
(%)
Selenium (%DV)18.9μg
(27%)
21.36μg
(31%)
μg
(%)
Zinc (%DV)3.92mg
(26%)
4.43mg
(30%)
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 Ratio~~
Omega 6 to Omega 3 Ratio~~
Total Omega 3s0mg0mgmg
18D3 Linolenic0mg0mgmg
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 6s0mg0mgmg
18D20mg0mgmg
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)
~mg
(0%)
~mg
(0%)
mg
(%)
Isoleucine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Leucine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Lysine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Methionine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Phenylalanine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Threonine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Tryptophan
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Valine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
More Amino Acids
Arginine~mg~mgmg
Alanine~mg~mgmg
Aspartic Acid~mg~mgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Glutamic Acid~mg~mgmg
Glycine~mg~mgmg
Proline~mg~mgmg
Serinemgmgmg
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash4.6g5.2gg
Water60.2g68.03gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
7.05%7.95%%
Percent Water60.2%68%%
Protein to Carb Ratio (g/g)9.068.95

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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