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)100g118g225g
Macronutrients
Calories89105200
Fat (%DV)0.33g
(1%)
0.39g
(1%)
0.74g
(1%)
Saturated Fat (%DV)0.112g
(1%)
0.132g
(1%)
0.252g
(1%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)22.8g
(8%)
27g
(9%)
51.4g
(17%)
Fiber (%DV)2.6g
(10%)
3.1g
(12%)
5.9g
(24%)
Net-Carbs20.2g23.9g45.5g
Sugar12.2g14.4g27.5g
Protein1.1g1.3g2.5g
Vitamins
Vitamin A (%DV)64IU
(1%)
75.52IU
(2%)
144IU
(3%)
Retinol Equiv.3μg3.54μg6.75μg
Retinol0μg0μg0μg
Alpha-Carotene25μg29.5μg56.25μg
Beta-Carotene26μg30.68μg58.5μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.031mg
(2%)
0.037mg
(2%)
0.07mg
(5%)
Vitamin B2 (%DV)
Riboflavin
0.073mg
(4%)
0.086mg
(5%)
0.164mg
(10%)
Vitamin B3 (%DV)
Niacin
0.665mg
(3%)
0.785mg
(4%)
1.496mg
(7%)
Vitamin B5 (%DV)
Pantothenic Acid
0.334mg
(3%)
0.394mg
(4%)
0.752mg
(8%)
Vitamin B6 (%DV)0.367mg
(18%)
0.433mg
(22%)
0.826mg
(41%)
Vitamin B9 (%DV)
Folate
20μg
(5%)
23.6μg
(6%)
45μg
(11%)
Folic Acid0μg0μg0μg
Food Folate20μg23.6μg45μg
Dietary Folate Equivalents20μg23.6μg45μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)8.7mg
(15%)
10.27mg
(17%)
19.58mg
(33%)
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)0.1mg
(1%)
0.12mg
(1%)
0.23mg
(1%)
Vitamin K (%DV)0.5μg
(1%)
0.59μg
(1%)
1.13μg
(1%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
9.8mg
(2%)
11.56mg
(2%)
22.05mg
(4%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin22μg25.96μg49.5μg
Minerals
Calcium (%DV)5mg
(1%)
5.9mg
(1%)
11.25mg
(1%)
Copper (%DV)0.078mg
(4%)
0.092mg
(5%)
0.176mg
(9%)
Iron (%DV)0.26mg
(1%)
0.31mg
(2%)
0.59mg
(3%)
Potassium (%DV)358mg
(10%)
422.44mg
(12%)
805.5mg
(23%)
Phosphorus (%DV)22mg
(2%)
25.96mg
(3%)
49.5mg
(5%)
Magnesium (%DV)27mg
(7%)
31.86mg
(8%)
60.75mg
(15%)
Manganese (%DV)0.27mg
(14%)
0.319mg
(16%)
0.608mg
(30%)
Sodium (%DV)1mg
(0%)
1mg
(0%)
2mg
(0%)
Selenium (%DV)1μg
(1%)
1.18μg
(2%)
2.25μg
(3%)
Zinc (%DV)0.15mg
(1%)
0.18mg
(1%)
0.34mg
(2%)
Carbs and Sugars
Starch5.38g6.35g12.11g
Sucrose2.39g2.82g5.38g
Glucose4.98g5.88g11.21g
Fructose4.85g5.72g10.91g
Lactose0g0g0g
Maltose0.01g0.01g0.02g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.590.590.59
Omega 6 to Omega 3 Ratio1.71.71.7
Total Omega 3s27mg32mg61mg
18D3 Linolenic27mg32mg61mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s46mg54mg104mg
18D246mg54mg104mg
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)
77mg
(11%)
91mg
(13%)
173mg
(25%)
Isoleucine
(%RDI)
28mg
(2%)
33mg
(2%)
63mg
(5%)
Leucine
(%RDI)
68mg
(2%)
80mg
(3%)
153mg
(6%)
Lysine
(%RDI)
50mg
(2%)
59mg
(3%)
113mg
(5%)
Methionine
(%RDI)
8mg
(1%)
9mg
(1%)
18mg
(2%)
Phenylalanine
(%RDI)
49mg
(6%)
58mg
(7%)
110mg
(13%)
Threonine
(%RDI)
28mg
(3%)
33mg
(3%)
63mg
(6%)
Tryptophan
(%RDI)
9mg
(3%)
11mg
(4%)
20mg
(7%)
Valine
(%RDI)
47mg
(3%)
55mg
(3%)
106mg
(6%)
More Amino Acids
Arginine49mg58mg110mg
Alanine40mg47mg90mg
Aspartic Acid124mg146mg279mg
Cystine
(%RDI)
9mg
(3%)
11mg
(4%)
20mg
(7%)
Glutamic Acid152mg179mg342mg
Glycine38mg45mg86mg
Proline28mg33mg63mg
Serine40mg47mg90mg
Tyrosine
(%RDI)
9mg
(1%)
11mg
(1%)
20mg
(2%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.82g0.97g1.85g
Water74.91g88.39g168.55g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride2.2μg2.6μg4.95μg
Stats
Percent of
Daily Calorie Target
4.45%5.25%10%
Percent Water74.9%88.4%168.6%
Protein to Carb Ratio (g/g)0.050.050.05

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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