Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Spinach souffle
100 grams (100g)

Food #2 - Spinach souffle
1 cup (136g)

Food #3 -
(0g)

Calorie Comparison

2000 calories = full bar
  • Food #1172 calories
  • Food #2234 calories
  • Food #3 calories

Fat Comparison

65g = 100% DV
  • Food #120% DV
  • Food #227% DV
  • Food #30% DV

Carb Comparison

300g = 100% DV
  • Food #12% DV
  • Food #23% DV
  • Food #30% DV

Protein Comparison

50g = 100% DV
  • Food #116% DV
  • Food #221% DV
  • Food #30% DV

Sugar Comparison

25g = full bar
  • Food #11.9g
  • Food #22.5g
  • Food #3g

Fiber Comparison

25g = 100% DV
  • Food #13% DV
  • Food #24% DV
  • Food #30% DV
Food Number#1#2#3
Serving Size (Grams)100g136g100g
Macronutrients
Calories172234
Fat (%DV)12.95g
(20%)
17.61g
(27%)
g
(0%)
Saturated Fat (%DV)6.091g
(30%)
8.284g
(41%)
g
(0%)
Cholesterol (%DV)118mg
(39%)
160mg
(53%)
mg
(0%)
Carbs (%DV)5.9g
(2%)
8g
(3%)
g
(0%)
Fiber (%DV)0.7g
(3%)
1g
(4%)
g
(0%)
Net-Carbs5.2g7gg
Sugar1.9g2.5gg
Protein7.9g
(16%)
10.7g
(21%)
g
(0%)
Vitamins
Vitamin A (%DV)2891IU
(58%)
3931.76IU
(79%)
IU
(0%)
Retinol Equiv.244μg331.84μgμg
Retinol120μg163.2μgμg
Alpha-Carotene3μg4.08μgμg
Beta-Carotene1493μg2030.48μgμg
Beta-cryptoxanthin2μg2.72μgμg
Vitamin B1 (%DV)
Thiamin
0.082mg
(5%)
0.112mg
(7%)
mg
(0%)
Vitamin B2 (%DV)
Riboflavin
0.263mg
(15%)
0.358mg
(21%)
mg
(0%)
Vitamin B3 (%DV)
Niacin
0.479mg
(2%)
0.651mg
(3%)
mg
(0%)
Vitamin B5 (%DV)
Pantothenic Acid
0.438mg
(4%)
0.596mg
(6%)
mg
(0%)
Vitamin B6 (%DV)0.098mg
(5%)
0.133mg
(7%)
mg
(0%)
Vitamin B9 (%DV)
Folate
73μg
(18%)
99.28μg
(25%)
μg
(0%)
Folic Acidμgμgμg
Food Folate67μg91.12μgμg
Dietary Folate Equivalents77μg104.72μgμg
Vitamin B12 (%DV)
Cobalamin
0.4μg
(7%)
0.54μg
(9%)
μg
(0%)
Vitamin C (%DV)7.3mg
(12%)
9.93mg
(17%)
mg
(0%)
Vitamin D (%DV)32IU
1μg
(5%)
44IU
1μg
(7%)
IU
μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
32IU
1μg
44IU
1μg
IU
μg
Vitamin E (%DV)0.93mg
(5%)
1.26mg
(6%)
mg
(0%)
Vitamin K (%DV)126.5μg
(158%)
172.04μg
(215%)
μg
(0%)
K1 - Dihydrophyllo-quinone0μg0μgμg
K2 - Menaquinone-40.3μg0.41μgμg
Choline
(% Adequate Intake)
61mg
(11%)
82.96mg
(15%)
mg
(0%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin3249μg4418.64μgμg
Minerals
Calcium (%DV)165mg
(17%)
224.4mg
(22%)
mg
(0%)
Copper (%DV)0.059mg
(3%)
0.08mg
(4%)
mg
(0%)
Iron (%DV)1.19mg
(7%)
1.62mg
(9%)
mg
(0%)
Potassium (%DV)231mg
(7%)
314.16mg
(9%)
mg
(0%)
Phosphorus (%DV)139mg
(14%)
189.04mg
(19%)
mg
(0%)
Magnesium (%DV)30mg
(8%)
40.8mg
(10%)
mg
(0%)
Manganese (%DV)0.269mg
(13%)
0.366mg
(18%)
mg
(0%)
Sodium (%DV)566mg
(24%)
770mg
(32%)
mg
(0%)
Selenium (%DV)11.1μg
(16%)
15.1μg
(22%)
μg
(0%)
Zinc (%DV)0.85mg
(6%)
1.16mg
(8%)
mg
(0%)
Carbs and Sugars
Starch~g~gg
Sucrose0.06g0.08gg
Glucose0.08g0.11gg
Fructose0.05g0.07gg
Lactose1.51g2.05gg
Maltose0.03g0.04gg
Galactose0.04g0.05gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.020.02
Omega 6 to Omega 3 Ratio58.3858.38
Total Omega 3s8mg11mgmg
18D3 Linolenic111mg151mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)1mg1mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)7mg10mgmg
Total Omega 6s467mg635mgmg
18D2467mg635mgmg
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)
229mg
(33%)
311mg
(44%)
mg
(0%)
Isoleucine
(%RDI)
450mg
(32%)
612mg
(44%)
mg
(0%)
Leucine
(%RDI)
708mg
(26%)
963mg
(35%)
mg
(0%)
Lysine
(%RDI)
558mg
(27%)
759mg
(36%)
mg
(0%)
Methionine
(%RDI)
207mg
(28%)
282mg
(39%)
mg
(0%)
Phenylalanine
(%RDI)
406mg
(46%)
552mg
(63%)
mg
(0%)
Threonine
(%RDI)
308mg
(29%)
419mg
(40%)
mg
(0%)
Tryptophan
(%RDI)
108mg
(39%)
147mg
(53%)
mg
(0%)
Valine
(%RDI)
505mg
(28%)
687mg
(38%)
mg
(0%)
More Amino Acids
Arginine366mg498mgmg
Alanine323mg439mgmg
Aspartic Acidmgmgmg
Cystine
(%RDI)
95mg
(33%)
129mg
(45%)
mg
(0%)
Glutamic Acidmgmgmg
Glycine216mg294mgmg
Proline646mg879mgmg
Serine467mg635mgmg
Tyrosine
(%RDI)
350mg
(40%)
476mg
(54%)
mg
(0%)
Hydroxy-proline~mg~mgmg
Other
Ash2.52g3.43gg
Water70.73g96.19gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride4.7μg6.39μgμg
Stats
Percent of
Daily Calorie Target
8.6%11.7%%
Percent Water70.7%96.2%%
Protein to Carb Ratio (g/g)1.341.34Zero
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.

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