Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Broccoli (Broccoli raw)
100 grams (100g)

Food #2 - Broccoli (Broccoli raw)
1 cup chopped (91g)

Food #3 - Broccoli (Broccoli raw)
1 spear (about 5 Inch long) (31g)

Calorie Comparison

2000 calories = full bar
  • Food #134 calories
  • Food #231 calories
  • Food #311 calories

Fat Comparison

65g = 100% DV
  • Food #11% DV
  • Food #21% DV
  • Food #30% DV

Carb Comparison

300g = 100% DV
  • Food #12% DV
  • Food #22% DV
  • Food #31% DV

Protein Comparison

50g = 100% DV
  • Food #16% DV
  • Food #25% DV
  • Food #32% DV

Sugar Comparison

25g = full bar
  • Food #11.7g
  • Food #21.5g
  • Food #30.5g

Fiber Comparison

25g = 100% DV
  • Food #110% DV
  • Food #210% DV
  • Food #33% DV
Food Number#1#2#3
Serving Size (Grams)100g91g31g
Macronutrients
Calories343111
Fat (%DV)0.37g
(1%)		0.34g
(1%)		0.11g
(0%)
Saturated Fat (%DV)0.039g
(0%)		0.035g
(0%)		0.012g
(0%)
Cholesterol (%DV)0mg
(0%)		0mg
(0%)		0mg
(0%)
Carbs (%DV)6.6g
(2%)		6g
(2%)		2.1g
(1%)
Fiber (%DV)2.6g
(10%)		2.4g
(10%)		0.8g
(3%)
Net-Carbs4g3.6g1.3g
Sugar1.7g1.5g0.5g
Protein2.8g
(6%)		2.6g
(5%)		0.9g
(2%)
Vitamins
Vitamin A (%DV)623IU
(12%)		566.93IU
(11%)		193.13IU
(4%)
Retinol Equiv.31μg28.21μg9.61μg
Retinol0μg0μg0μg
Alpha-Carotene25μg22.75μg7.75μg
Beta-Carotene361μg328.51μg111.91μg
Beta-cryptoxanthin1μg0.91μg0.31μg
Vitamin B1 (%DV)
Thiamin		0.071mg
(5%)		0.065mg
(4%)		0.022mg
(1%)
Vitamin B2 (%DV)
Riboflavin		0.117mg
(7%)		0.106mg
(6%)		0.036mg
(2%)
Vitamin B3 (%DV)
Niacin		0.639mg
(3%)		0.581mg
(3%)		0.198mg
(1%)
Vitamin B5 (%DV)
Pantothenic Acid		0.573mg
(6%)		0.521mg
(5%)		0.178mg
(2%)
Vitamin B6 (%DV)0.175mg
(9%)		0.159mg
(8%)		0.054mg
(3%)
Vitamin B9 (%DV)
Folate		63μg
(16%)		57.33μg
(14%)		19.53μg
(5%)
Folic Acidμgμgμg
Food Folate63μg57.33μg19.53μg
Dietary Folate Equivalents63μg57.33μg19.53μg
Vitamin B12 (%DV)
Cobalamin		0μg
(0%)		0μg
(0%)		0μg
(0%)
Vitamin C (%DV)89.2mg
(149%)		81.17mg
(135%)		27.65mg
(46%)
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)0.78mg
(4%)		0.71mg
(4%)		0.24mg
(1%)
Vitamin K (%DV)101.6μg
(127%)		92.46μg
(116%)		31.5μg
(39%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)		18.7mg
(3%)		17.02mg
(3%)		5.8mg
(1%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin1403μg1276.73μg434.93μg
Minerals
Calcium (%DV)47mg
(5%)		42.77mg
(4%)		14.57mg
(1%)
Copper (%DV)0.049mg
(2%)		0.045mg
(2%)		0.015mg
(1%)
Iron (%DV)0.73mg
(4%)		0.66mg
(4%)		0.23mg
(1%)
Potassium (%DV)316mg
(9%)		287.56mg
(8%)		97.96mg
(3%)
Phosphorus (%DV)66mg
(7%)		60.06mg
(6%)		20.46mg
(2%)
Magnesium (%DV)21mg
(5%)		19.11mg
(5%)		6.51mg
(2%)
Manganese (%DV)0.21mg
(11%)		0.191mg
(10%)		0.065mg
(3%)
Sodium (%DV)33mg
(1%)		30mg
(1%)		10mg
(0%)
Selenium (%DV)2.5μg
(4%)		2.28μg
(3%)		0.78μg
(1%)
Zinc (%DV)0.41mg
(3%)		0.37mg
(2%)		0.13mg
(1%)
Carbs and Sugars
Starch0g0g0g
Sucrose0.1g0.09g0.03g
Glucose0.49g0.45g0.15g
Fructose0.68g0.62g0.21g
Lactose0.21g0.19g0.07g
Maltose0.21g0.19g0.07g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio~~~
Omega 6 to Omega 3 Ratio000
Total Omega 3s21mg19mg7mg
18D3 Linolenic21mg19mg7mg
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 6s0mg0mg0mg
18D217mg15mg5mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic0mg0mg0mg
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)		59mg
(8%)		54mg
(8%)		18mg
(3%)
Isoleucine
(%RDI)		79mg
(6%)		72mg
(5%)		24mg
(2%)
Leucine
(%RDI)		129mg
(5%)		117mg
(4%)		40mg
(1%)
Lysine
(%RDI)		135mg
(6%)		123mg
(6%)		42mg
(2%)
Methionine
(%RDI)		38mg
(5%)		35mg
(5%)		12mg
(2%)
Phenylalanine
(%RDI)		117mg
(13%)		106mg
(12%)		36mg
(4%)
Threonine
(%RDI)		88mg
(8%)		80mg
(8%)		27mg
(3%)
Tryptophan
(%RDI)		33mg
(12%)		30mg
(11%)		10mg
(4%)
Valine
(%RDI)		125mg
(7%)		114mg
(6%)		39mg
(2%)
More Amino Acids
Arginine191mg174mg59mg
Alanine104mg95mg32mg
Aspartic Acidmgmgmg
Cystine
(%RDI)		28mg
(10%)		25mg
(9%)		9mg
(3%)
Glutamic Acidmgmgmg
Glycine89mg81mg28mg
Proline110mg100mg34mg
Serine121mg110mg38mg
Tyrosine
(%RDI)		50mg
(6%)		46mg
(5%)		16mg
(2%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.87g0.79g0.27g
Water89.3g81.26g27.68g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target		1.7%1.55%0.55%
Percent Water89.3%81.3%27.7%
Protein to Carb Ratio (g/g)0.420.430.43

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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