Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Green Leaf Lettuce (Lettuce green leaf raw)
100 grams (100g)

Food #2 - Green Leaf Lettuce (Lettuce green leaf raw)
1 cup shredded (36g)

Food #3 - Green Leaf Lettuce (Lettuce green leaf raw)
1 leaf outer (24g)

Calorie Comparison

2000 calories = full bar
  • Food #115 calories
  • Food #25 calories
  • Food #34 calories

Fat Comparison

65g = 100% DV
  • Food #10% DV
  • Food #20% DV
  • Food #30% DV

Carb Comparison

300g = 100% DV
  • Food #11% DV
  • Food #20% DV
  • Food #30% DV

Protein Comparison

50g = 100% DV
  • Food #13% DV
  • Food #21% DV
  • Food #31% DV

Sugar Comparison

25g = full bar
  • Food #10.8g
  • Food #20.3g
  • Food #30.2g

Fiber Comparison

25g = 100% DV
  • Food #15% DV
  • Food #22% DV
  • Food #31% DV
Food Number#1#2#3
Serving Size (Grams)100g36g24g
Macronutrients
Calories1554
Fat (%DV)0.15g
(0%)		0.05g
(0%)		0.04g
(0%)
Saturated Fat (%DV)0.02g
(0%)		0.007g
(0%)		0.005g
(0%)
Cholesterol (%DV)0mg
(0%)		0mg
(0%)		0mg
(0%)
Carbs (%DV)2.9g
(1%)		1g
(0%)		0.7g
(0%)
Fiber (%DV)1.3g
(5%)		0.5g
(2%)		0.3g
(1%)
Net-Carbs1.6g0.5g0.4g
Sugar0.8g0.3g0.2g
Protein1.4g
(3%)		0.5g
(1%)		0.3g
(1%)
Vitamins
Vitamin A (%DV)7405IU
(148%)		2665.8IU
(53%)		1777.2IU
(36%)
Retinol Equiv.370μg133.2μg88.8μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene4443μg1599.48μg1066.32μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin		0.07mg
(5%)		0.025mg
(2%)		0.017mg
(1%)
Vitamin B2 (%DV)
Riboflavin		0.08mg
(5%)		0.029mg
(2%)		0.019mg
(1%)
Vitamin B3 (%DV)
Niacin		0.375mg
(2%)		0.135mg
(1%)		0.09mg
(0%)
Vitamin B5 (%DV)
Pantothenic Acid		0.134mg
(1%)		0.048mg
(0%)		0.032mg
(0%)
Vitamin B6 (%DV)0.09mg
(5%)		0.032mg
(2%)		0.022mg
(1%)
Vitamin B9 (%DV)
Folate		38μg
(10%)		13.68μg
(3%)		9.12μg
(2%)
Folic Acidμgμgμg
Food Folate38μg13.68μg9.12μg
Dietary Folate Equivalents38μg13.68μg9.12μg
Vitamin B12 (%DV)
Cobalamin		0μg
(0%)		0μg
(0%)		0μg
(0%)
Vitamin C (%DV)9.2mg
(15%)		3.31mg
(6%)		2.21mg
(4%)
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)0.22mg
(1%)		0.08mg
(0%)		0.05mg
(0%)
Vitamin K (%DV)126.3μg
(158%)		45.47μg
(57%)		30.31μg
(38%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)		13.6mg
(2%)		4.9mg
(1%)		3.26mg
(1%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin1730μg622.8μg415.2μg
Minerals
Calcium (%DV)36mg
(4%)		12.96mg
(1%)		8.64mg
(1%)
Copper (%DV)0.029mg
(1%)		0.01mg
(1%)		0.007mg
(0%)
Iron (%DV)0.86mg
(5%)		0.31mg
(2%)		0.21mg
(1%)
Potassium (%DV)194mg
(6%)		69.84mg
(2%)		46.56mg
(1%)
Phosphorus (%DV)29mg
(3%)		10.44mg
(1%)		6.96mg
(1%)
Magnesium (%DV)13mg
(3%)		4.68mg
(1%)		3.12mg
(1%)
Manganese (%DV)0.25mg
(13%)		0.09mg
(5%)		0.06mg
(3%)
Sodium (%DV)28mg
(1%)		10mg
(0%)		7mg
(0%)
Selenium (%DV)0.6μg
(1%)		0.22μg
(0%)		0.14μg
(0%)
Zinc (%DV)0.18mg
(1%)		0.06mg
(0%)		0.04mg
(0%)
Carbs and Sugars
Starch0g0g0g
Sucrose0g0g0g
Glucose0.36g0.13g0.09g
Fructose0.43g0.15g0.1g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio2.422.422.42
Omega 6 to Omega 3 Ratio0.410.410.41
Total Omega 3s58mg21mg14mg
18D3 Linolenic58mg21mg14mg
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 6s24mg9mg6mg
18D224mg9mg6mg
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)		22mg
(3%)		8mg
(1%)		5mg
(1%)
Isoleucine
(%RDI)		84mg
(6%)		30mg
(2%)		20mg
(1%)
Leucine
(%RDI)		79mg
(3%)		28mg
(1%)		19mg
(1%)
Lysine
(%RDI)		84mg
(4%)		30mg
(1%)		20mg
(1%)
Methionine
(%RDI)		16mg
(2%)		6mg
(1%)		4mg
(1%)
Phenylalanine
(%RDI)		55mg
(6%)		20mg
(2%)		13mg
(1%)
Threonine
(%RDI)		59mg
(6%)		21mg
(2%)		14mg
(1%)
Tryptophan
(%RDI)		9mg
(3%)		3mg
(1%)		2mg
(1%)
Valine
(%RDI)		70mg
(4%)		25mg
(1%)		17mg
(1%)
More Amino Acids
Arginine71mg26mg17mg
Alanine56mg20mg13mg
Aspartic Acidmgmgmg
Cystine
(%RDI)		16mg
(6%)		6mg
(2%)		4mg
(1%)
Glutamic Acidmgmgmg
Glycine57mg21mg14mg
Proline48mg17mg12mg
Serine39mg14mg9mg
Tyrosine
(%RDI)		32mg
(4%)		12mg
(1%)		8mg
(1%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.62g0.22g0.15g
Water94.98g34.19g22.8g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target		0.75%0.25%0.2%
Percent Water95%34.2%22.8%
Protein to Carb Ratio (g/g)0.480.50.43

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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