Nutrition Facts Comparison Tool

Browse by Category || Nutrient Ranking Tool || Feedback
Search only 1000 of the most common foods in the drop down list, or all 8000?
Short List Only
All 8000+ Foods

Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Cooked Butternut Squash (Squash winter butternut cooked baked without salt)
100 grams (100g)

Food #2 - Butternut Squash (Squash winter butternut raw)
100 grams (100g)

Food #3 -
(0g)

Calorie Comparison

2000 calories = full bar
  • Food #140 calories
  • Food #245 calories
  • Food #3 calories

Fat Comparison

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

Carb Comparison

300g = 100% DV
  • Food #14% DV
  • Food #24% DV
  • Food #30% DV

Protein Comparison

50g = 100% DV
  • Food #12% DV
  • Food #22% DV
  • Food #30% DV

Sugar Comparison

25g = full bar
  • Food #12g
  • Food #22.2g
  • Food #3g

Fiber Comparison

25g = 100% DV
  • Food #113% DV
  • Food #28% DV
  • Food #30% DV
Food Number#1#2#3
Serving Size (Grams)100g100g100g
Macronutrients
Calories4045
Fat (%DV)0.09g
(0%)
0.1g
(0%)
g
(0%)
Saturated Fat (%DV)0.019g
(0%)
0.021g
(0%)
g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(0%)
Carbs (%DV)10.5g
(4%)
11.7g
(4%)
g
(0%)
Fiber (%DV)3.2g
(13%)
2g
(8%)
g
(0%)
Net-Carbs7.3g9.7gg
Sugar2g2.2gg
Protein0.9g
(2%)
1g
(2%)
g
(0%)
Vitamins
Vitamin A (%DV)11155IU
(223%)
10630IU
(213%)
IU
(0%)
Retinol Equiv.558μg532μgμg
Retinol0μg0μgμg
Alpha-Carotene1130μg834μgμg
Beta-Carotene4570μg4226μgμg
Beta-cryptoxanthin3116μg3471μgμg
Vitamin B1 (%DV)
Thiamin
0.072mg
(5%)
0.1mg
(7%)
mg
(0%)
Vitamin B2 (%DV)
Riboflavin
0.017mg
(1%)
0.02mg
(1%)
mg
(0%)
Vitamin B3 (%DV)
Niacin
0.969mg
(5%)
1.2mg
(6%)
mg
(0%)
Vitamin B5 (%DV)
Pantothenic Acid
0.359mg
(4%)
0.4mg
(4%)
mg
(0%)
Vitamin B6 (%DV)0.124mg
(6%)
0.154mg
(8%)
mg
(0%)
Vitamin B9 (%DV)
Folate
19μg
(5%)
27μg
(7%)
μg
(0%)
Folic Acidμgμgμg
Food Folate19μg27μgμg
Dietary Folate Equivalents19μg27μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(0%)
Vitamin C (%DV)15.1mg
(25%)
21mg
(35%)
mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)1.29mg
(6%)
1.44mg
(7%)
mg
(0%)
Vitamin K (%DV)1μg
(1%)
1.1μg
(1%)
μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
mg
(0%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin0μg0μgμg
Minerals
Calcium (%DV)41mg
(4%)
48mg
(5%)
mg
(0%)
Copper (%DV)0.065mg
(3%)
0.072mg
(4%)
mg
(0%)
Iron (%DV)0.6mg
(3%)
0.7mg
(4%)
mg
(0%)
Potassium (%DV)284mg
(8%)
352mg
(10%)
mg
(0%)
Phosphorus (%DV)27mg
(3%)
33mg
(3%)
mg
(0%)
Magnesium (%DV)29mg
(7%)
34mg
(9%)
mg
(0%)
Manganese (%DV)0.172mg
(9%)
0.202mg
(10%)
mg
(0%)
Sodium (%DV)4mg
(0%)
4mg
(0%)
mg
(0%)
Selenium (%DV)0.5μg
(1%)
0.5μg
(1%)
μg
(0%)
Zinc (%DV)0.13mg
(1%)
0.15mg
(1%)
mg
(0%)
Carbs and Sugars
Starch~g~gg
Sucrose~g0.22gg
Glucose~g0.99gg
Fructose~g0.99gg
Lactose~g0gg
Maltose~g0gg
Galactose~g0gg
Fatty Acids
Omega 3 to Omega 6 Ratio1.711.63
Omega 6 to Omega 3 Ratio0.580.62
Total Omega 3s24mg26mgmg
18D3 Linolenic24mg26mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)~mg0mgmg
22D5 Docosapent-aenoic (DPA)~mg0mgmg
22D6 Docosahex-aenoic (DHA)~mg0mgmg
Total Omega 6s14mg16mgmg
18D214mg16mgmg
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)
17mg
(2%)
19mg
(3%)
mg
(0%)
Isoleucine
(%RDI)
35mg
(3%)
39mg
(3%)
mg
(0%)
Leucine
(%RDI)
51mg
(2%)
57mg
(2%)
mg
(0%)
Lysine
(%RDI)
33mg
(2%)
37mg
(2%)
mg
(0%)
Methionine
(%RDI)
11mg
(2%)
12mg
(2%)
mg
(0%)
Phenylalanine
(%RDI)
35mg
(4%)
39mg
(4%)
mg
(0%)
Threonine
(%RDI)
27mg
(3%)
30mg
(3%)
mg
(0%)
Tryptophan
(%RDI)
13mg
(5%)
14mg
(5%)
mg
(0%)
Valine
(%RDI)
39mg
(2%)
43mg
(2%)
mg
(0%)
More Amino Acids
Arginine50mg56mgmg
Alanine38mg42mgmg
Aspartic Acidmgmgmg
Cystine
(%RDI)
8mg
(3%)
9mg
(3%)
mg
(0%)
Glutamic Acidmgmgmg
Glycine33mg37mgmg
Proline32mg36mgmg
Serine35mg39mgmg
Tyrosine
(%RDI)
30mg
(3%)
34mg
(4%)
mg
(0%)
Hydroxy-proline~mg~mgmg
Other
Ash0.72g0.8gg
Water87.8g86.41gg
Alcohol~g0gg
Caffeine~mg0mgmg
Theobromine~mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
2%2.25%%
Percent Water87.8%86.4%%
Protein to Carb Ratio (g/g)0.090.09Zero
Carbs

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.

Feedback