Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Set grams as your default weight.

Food Number#1#2#3
Serving Size (Grams)100g253gg
Macronutrients
Calories105266
Fat (%DV)0.4g
(1%)
1.01g
(2%)
g
(%)
Saturated Fat (%DV)0.103g
(1%)
0.261g
(1%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)20.5g
(7%)
51.8g
(17%)
g
(%)
Fiber (%DV)5.5g
(22%)
13.9g
(56%)
g
(%)
Net-Carbs15g37.9gg
Sugar7.8g19.7gg
Protein4.8g12.1gg
Vitamins
Vitamin A (%DV)106IU
(2%)
268.18IU
(5%)
IU
(%)
Retinol Equiv.5μg12.65μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene64μg161.92μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.15mg
(10%)
0.38mg
(25%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.06mg
(4%)
0.152mg
(9%)
mg
(%)
Vitamin B3 (%DV)
Niacin
0.43mg
(2%)
1.088mg
(5%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
~mg
(0%)
~mg
(0%)
mg
(%)
Vitamin B6 (%DV)0.13mg
(7%)
0.329mg
(16%)
mg
(%)
Vitamin B9 (%DV)
Folate
24μg
(6%)
60.72μg
(15%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate24μg60.72μgμg
Dietary Folate Equivalents24μg60.72μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)3.1mg
(5%)
7.84mg
(13%)
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)0.15mg
(1%)
0.38mg
(2%)
mg
(%)
Vitamin K (%DV)0.8μg
(1%)
2.02μg
(3%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
30.8mg
(6%)
77.92mg
(14%)
mg
(%)
Lycopene500μg1265μgμg
Lutein + Zeaxanthin16μg40.48μgμg
Minerals
Calcium (%DV)50mg
(5%)
126.5mg
(13%)
mg
(%)
Copper (%DV)0.206mg
(10%)
0.521mg
(26%)
mg
(%)
Iron (%DV)0.29mg
(2%)
0.73mg
(4%)
mg
(%)
Potassium (%DV)296mg
(8%)
748.88mg
(21%)
mg
(%)
Phosphorus (%DV)104mg
(10%)
263.12mg
(26%)
mg
(%)
Magnesium (%DV)32mg
(8%)
80.96mg
(20%)
mg
(%)
Manganese (%DV)~mg
(0%)
~mg
(0%)
mg
(%)
Sodium (%DV)1mg
(0%)
3mg
(0%)
mg
(%)
Selenium (%DV)4.5μg
(6%)
11.39μg
(16%)
μg
(%)
Zinc (%DV)1.4mg
(9%)
3.54mg
(24%)
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 Ratio0.840.84
Omega 6 to Omega 3 Ratio1.191.19
Total Omega 3s78mg197mgmg
18D3 Linolenic78mg197mgmg
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 6s93mg235mgmg
18D293mg235mgmg
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
Ash1.71g4.33gg
Water72.6g183.68gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
5.25%13.3%%
Percent Water72.6%183.7%%
Protein to Carb Ratio (g/g)0.230.23

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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