Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Baked Potatoes (With Skin) (Potatoes baked flesh and skin without salt)
100 grams (100g)

Food #2 - Baked Potatoes (With Skin) (Potatoes baked flesh and skin without salt)
1 potato large (299g)

Food #3 - Baked Potatoes (With Skin) (Potatoes baked flesh and skin without salt)
1 potato medium (173g)

Calorie Comparison

2000 calories = full bar
  • Food #193 calories
  • Food #2278 calories
  • Food #3161 calories

Fat Comparison

65g = 100% DV
  • Food #10% DV
  • Food #21% DV
  • Food #30% DV

Carb Comparison

300g = 100% DV
  • Food #17% DV
  • Food #221% DV
  • Food #312% DV

Protein Comparison

50g = 100% DV
  • Food #15% DV
  • Food #215% DV
  • Food #39% DV

Sugar Comparison

25g = full bar
  • Food #11.2g
  • Food #23.5g
  • Food #32g

Fiber Comparison

25g = 100% DV
  • Food #19% DV
  • Food #226% DV
  • Food #315% DV
Food Number#1#2#3
Serving Size (Grams)100g299g173g
Macronutrients
Calories93278161
Fat (%DV)0.13g
(0%)
0.39g
(1%)
0.22g
(0%)
Saturated Fat (%DV)0.034g
(0%)
0.102g
(1%)
0.059g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)21.2g
(7%)
63.2g
(21%)
36.6g
(12%)
Fiber (%DV)2.2g
(9%)
6.6g
(26%)
3.8g
(15%)
Net-Carbs19g56.6g32.8g
Sugar1.2g3.5g2g
Protein2.5g
(5%)
7.5g
(15%)
4.3g
(9%)
Vitamins
Vitamin A (%DV)10IU
(0%)
29.9IU
(1%)
17.3IU
(0%)
Retinol Equiv.1μg2.99μg1.73μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene6μg17.94μg10.38μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.064mg
(4%)
0.191mg
(13%)
0.111mg
(7%)
Vitamin B2 (%DV)
Riboflavin
0.048mg
(3%)
0.144mg
(8%)
0.083mg
(5%)
Vitamin B3 (%DV)
Niacin
1.41mg
(7%)
4.216mg
(21%)
2.439mg
(12%)
Vitamin B5 (%DV)
Pantothenic Acid
0.376mg
(4%)
1.124mg
(11%)
0.65mg
(7%)
Vitamin B6 (%DV)0.311mg
(16%)
0.93mg
(47%)
0.538mg
(27%)
Vitamin B9 (%DV)
Folate
28μg
(7%)
83.72μg
(21%)
48.44μg
(12%)
Folic Acidμgμgμg
Food Folate28μg83.72μg48.44μg
Dietary Folate Equivalents28μg83.72μg48.44μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)9.6mg
(16%)
28.7mg
(48%)
16.61mg
(28%)
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)0.04mg
(0%)
0.12mg
(1%)
0.07mg
(0%)
Vitamin K (%DV)2μg
(3%)
5.98μg
(7%)
3.46μg
(4%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
14.8mg
(3%)
44.25mg
(8%)
25.6mg
(5%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin30μg89.7μg51.9μg
Minerals
Calcium (%DV)15mg
(2%)
44.85mg
(4%)
25.95mg
(3%)
Copper (%DV)0.118mg
(6%)
0.353mg
(18%)
0.204mg
(10%)
Iron (%DV)1.08mg
(6%)
3.23mg
(18%)
1.87mg
(10%)
Potassium (%DV)535mg
(15%)
1599.65mg
(46%)
925.55mg
(26%)
Phosphorus (%DV)70mg
(7%)
209.3mg
(21%)
121.1mg
(12%)
Magnesium (%DV)28mg
(7%)
83.72mg
(21%)
48.44mg
(12%)
Manganese (%DV)0.219mg
(11%)
0.655mg
(33%)
0.379mg
(19%)
Sodium (%DV)10mg
(0%)
30mg
(1%)
17mg
(1%)
Selenium (%DV)0.4μg
(1%)
1.2μg
(2%)
0.69μg
(1%)
Zinc (%DV)0.36mg
(2%)
1.08mg
(7%)
0.62mg
(4%)
Carbs and Sugars
Starch17.27g51.64g29.88g
Sucrose0.4g1.2g0.69g
Glucose0.44g1.32g0.76g
Fructose0.34g1.02g0.59g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.30.30.3
Omega 6 to Omega 3 Ratio3.313.313.31
Total Omega 3s13mg39mg22mg
18D3 Linolenic13mg39mg22mg
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 6s43mg129mg74mg
18D243mg129mg74mg
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)
42mg
(6%)
126mg
(18%)
73mg
(10%)
Isoleucine
(%RDI)
80mg
(6%)
239mg
(17%)
138mg
(10%)
Leucine
(%RDI)
119mg
(4%)
356mg
(13%)
206mg
(8%)
Lysine
(%RDI)
130mg
(6%)
389mg
(19%)
225mg
(11%)
Methionine
(%RDI)
38mg
(5%)
114mg
(16%)
66mg
(9%)
Phenylalanine
(%RDI)
99mg
(11%)
296mg
(34%)
171mg
(20%)
Threonine
(%RDI)
81mg
(8%)
242mg
(23%)
140mg
(13%)
Tryptophan
(%RDI)
25mg
(9%)
75mg
(27%)
43mg
(15%)
Valine
(%RDI)
125mg
(7%)
374mg
(21%)
216mg
(12%)
More Amino Acids
Arginine123mg368mg213mg
Alanine76mg227mg131mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
29mg
(10%)
87mg
(30%)
50mg
(17%)
Glutamic Acidmgmgmg
Glycine69mg206mg119mg
Proline76mg227mg131mg
Serine91mg272mg157mg
Tyrosine
(%RDI)
58mg
(7%)
173mg
(20%)
100mg
(11%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.33g3.98g2.3g
Water74.89g223.92g129.56g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
4.65%13.9%8.05%
Percent Water74.9%223.9%129.6%
Protein to Carb Ratio (g/g)0.120.120.12

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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