Nutrition Facts Comparison Tool

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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 - Cooked Butternut Squash (Squash winter butternut cooked baked without salt)
1 cup, cubes (205g)

Food #3 - Cooked Acorn Squash (Squash winter acorn cooked boiled mashed without salt)
1 cup, mashed (245g)

Calorie Comparison

2000 calories = full bar
  • Food #140 calories
  • Food #282 calories
  • Food #383 calories

Fat Comparison

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

Carb Comparison

300g = 100% DV
  • Food #14% DV
  • Food #27% DV
  • Food #37% DV

Protein Comparison

50g = 100% DV
  • Food #12% DV
  • Food #24% DV
  • Food #33% DV

Sugar Comparison

25g = full bar
  • Food #12g
  • Food #24g
  • Food #3~g

Fiber Comparison

25g = 100% DV
  • Food #113% DV
  • Food #226% DV
  • Food #326% DV
Food Number#1#2#3
Serving Size (Grams)100g205g245g
Macronutrients
Calories408283
Fat (%DV)0.09g
(0%)
0.18g
(0%)
0.2g
(0%)
Saturated Fat (%DV)0.019g
(0%)
0.039g
(0%)
0.042g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)10.5g
(4%)
21.5g
(7%)
21.5g
(7%)
Fiber (%DV)3.2g
(13%)
6.6g
(26%)
6.4g
(26%)
Net-Carbs7.3g14.9g15.1g
Sugar2g4g~g
Protein0.9g
(2%)
1.8g
(4%)
1.6g
(3%)
Vitamins
Vitamin A (%DV)11155IU
(223%)
22867.75IU
(457%)
2001.65IU
(40%)
Retinol Equiv.558μg1143.9μg100.45μg
Retinol0μg0μg0μg
Alpha-Carotene1130μg2316.5μg0μg
Beta-Carotene4570μg9368.5μg1200.5μg
Beta-cryptoxanthin3116μg6387.8μg0μg
Vitamin B1 (%DV)
Thiamin
0.072mg
(5%)
0.148mg
(10%)
0.245mg
(16%)
Vitamin B2 (%DV)
Riboflavin
0.017mg
(1%)
0.035mg
(2%)
0.02mg
(1%)
Vitamin B3 (%DV)
Niacin
0.969mg
(5%)
1.986mg
(10%)
1.301mg
(7%)
Vitamin B5 (%DV)
Pantothenic Acid
0.359mg
(4%)
0.736mg
(7%)
0.742mg
(7%)
Vitamin B6 (%DV)0.124mg
(6%)
0.254mg
(13%)
0.287mg
(14%)
Vitamin B9 (%DV)
Folate
19μg
(5%)
38.95μg
(10%)
26.95μg
(7%)
Folic Acidμgμgμg
Food Folate19μg38.95μg26.95μg
Dietary Folate Equivalents19μg38.95μg26.95μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)15.1mg
(25%)
30.96mg
(52%)
15.93mg
(27%)
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)1.29mg
(6%)
2.64mg
(13%)
~mg
(0%)
Vitamin K (%DV)1μg
(1%)
2.05μg
(3%)
~μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin0μg0μg161.7μg
Minerals
Calcium (%DV)41mg
(4%)
84.05mg
(8%)
63.7mg
(6%)
Copper (%DV)0.065mg
(3%)
0.133mg
(7%)
0.127mg
(6%)
Iron (%DV)0.6mg
(3%)
1.23mg
(7%)
1.37mg
(8%)
Potassium (%DV)284mg
(8%)
582.2mg
(17%)
644.35mg
(18%)
Phosphorus (%DV)27mg
(3%)
55.35mg
(6%)
66.15mg
(7%)
Magnesium (%DV)29mg
(7%)
59.45mg
(15%)
63.7mg
(16%)
Manganese (%DV)0.172mg
(9%)
0.353mg
(18%)
0.358mg
(18%)
Sodium (%DV)4mg
(0%)
8mg
(0%)
7mg
(0%)
Selenium (%DV)0.5μg
(1%)
1.03μg
(1%)
0.98μg
(1%)
Zinc (%DV)0.13mg
(1%)
0.27mg
(2%)
0.27mg
(2%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio1.711.711.69
Omega 6 to Omega 3 Ratio0.580.580.59
Total Omega 3s24mg49mg54mg
18D3 Linolenic24mg49mg54mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmgmg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)~mg~mg~mg
22D5 Docosapent-aenoic (DPA)~mg~mg~mg
22D6 Docosahex-aenoic (DHA)~mg~mg~mg
Total Omega 6s14mg29mg32mg
18D214mg29mg32mg
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)
17mg
(2%)
35mg
(5%)
32mg
(5%)
Isoleucine
(%RDI)
35mg
(3%)
72mg
(5%)
64mg
(5%)
Leucine
(%RDI)
51mg
(2%)
105mg
(4%)
93mg
(3%)
Lysine
(%RDI)
33mg
(2%)
68mg
(3%)
61mg
(3%)
Methionine
(%RDI)
11mg
(2%)
23mg
(3%)
20mg
(3%)
Phenylalanine
(%RDI)
35mg
(4%)
72mg
(8%)
64mg
(7%)
Threonine
(%RDI)
27mg
(3%)
55mg
(5%)
49mg
(5%)
Tryptophan
(%RDI)
13mg
(5%)
27mg
(10%)
25mg
(9%)
Valine
(%RDI)
39mg
(2%)
80mg
(4%)
71mg
(4%)
More Amino Acids
Arginine50mg103mg91mg
Alanine38mg78mg69mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
8mg
(3%)
16mg
(6%)
15mg
(5%)
Glutamic Acidmgmgmg
Glycine33mg68mg61mg
Proline32mg66mg59mg
Serine35mg72mg64mg
Tyrosine
(%RDI)
30mg
(3%)
62mg
(7%)
56mg
(6%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.72g1.48g1.86g
Water87.8g179.99g219.77g
Alcohol~g~g~g
Caffeine~mg~mg~mg
Theobromine~mg~mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2%4.1%4.15%
Percent Water87.8%180%219.8%
Protein to Carb Ratio (g/g)0.090.080.07

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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