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#1: Walnuts
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#2: Low-Fat Yogurt
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#3: Low-fat Milk 2%
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Nutrition Comparison of Walnuts, Low-Fat Yogurt, and Low-fat Milk 2%

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Calorie Comparison


2000 calories = Full Bar
  • Walnuts1 oz (14 halves) (x1)9% DV
  • Low-Fat Yogurt1 container (8 oz) (x1)7% DV
  • Low-fat Milk 2%1 cup (x1)6% DV

Fat Comparison


65g = Full Bar
  • Walnuts1 oz (14 halves) (x1)28% DV
  • Low-Fat Yogurt1 container (8 oz) (x1)5% DV
  • Low-fat Milk 2%1 cup (x1)7% DV

Carbohydrate Comparison


300g = Full Bar
  • Walnuts1 oz (14 halves) (x1)1% DV
  • Low-Fat Yogurt1 container (8 oz) (x1)5% DV
  • Low-fat Milk 2%1 cup (x1)4% DV

Protein Comparison


50g = Full Bar
  • Walnuts1 oz (14 halves) (x1)9% DV
  • Low-Fat Yogurt1 container (8 oz) (x1)24% DV
  • Low-fat Milk 2%1 cup (x1)16% DV

Cholesterol Comparison


300mg = Full Bar
  • Walnuts1 oz (14 halves) (x1)0% DV
  • Low-Fat Yogurt1 container (8 oz) (x1)5% DV
  • Low-fat Milk 2%1 cup (x1)7% DV

Fiber Comparison


25g = Full Bar
  • Walnuts1 oz (14 halves) (x1)8% DV
  • Low-Fat Yogurt1 container (8 oz) (x1)0% DV
  • Low-fat Milk 2%1 cup (x1)0% DV

Sugar Comparison


50g = Full Bar
  • Walnuts1 oz (14 halves) (x1)1% DV
  • Low-Fat Yogurt1 container (8 oz) (x1)32% DV
  • Low-fat Milk 2%1 cup (x1)25% DV

Iron Comparison


18mg = Full Bar
  • Walnuts1 oz (14 halves) (x1)5% DV
  • Low-Fat Yogurt1 container (8 oz) (x1)1% DV
  • Low-fat Milk 2%1 cup (x1)0% DV

Calcium Comparison


1300mg = Full Bar
  • Walnuts1 oz (14 halves) (x1)2% DV
  • Low-Fat Yogurt1 container (8 oz) (x1)32% DV
  • Low-fat Milk 2%1 cup (x1)23% DV

Potassium Comparison


4700mg = Full Bar
  • Walnuts1 oz (14 halves) (x1)3% DV
  • Low-Fat Yogurt1 container (8 oz) (x1)11% DV
  • Low-fat Milk 2%1 cup (x1)7% DV
 Macronutrients
Food ##1#2#3
Weight (g)28227244
Calories
(%DV)
186
(9%)
143
(7%)
122
(6%)
Fat (g)
(%DV)
18.5
(28%)
3.5
(5%)
4.8
(7%)
Protein (g)
(%DV)
4.3
(9%)
11.9
(24%)
8.1
(16%)
Carbohydrates (g)
(%DV)
3.9
(1%)
16
(5%)
11.7
(4%)
Sugar (g)
(%DV)
0.7
(1%)
16
(32%)
12.3
(25%)
Fiber (g)
(%DV)
1.9
(8%)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
13.6
(5%)
19.5
(7%)
Saturated Fats (g)
(%DV)
1.7
(9%)
2.3
(11%)
3.1
(15%)
Net Carbs (g)21611.7
Trans Fats (g)~~0.2
 Minerals
Food ##1#2#3
Weight (g)28227244
Calcium (mg)
(%DV)
27.8
(2%)
415.4
(32%)
292.8
(23%)
Iron (mg)
(%DV)
0.8
(5%)
0.2
(1%)
0
(0%)
Potassium (mg)
(%DV)
125.2
(3%)
531.2
(11%)
341.6
(7%)
Magnesium (mg)
(%DV)
44.9
(11%)
38.6
(9%)
26.8
(6%)
Phosphorus (mg)
(%DV)
98.3
(8%)
326.9
(26%)
224.5
(18%)
Sodium (mg)
(%DV)
0.6
(0%)
158.9
(7%)
114.7
(5%)
Zinc (mg)
(%DV)
0.9
(8%)
2
(18%)
1.2
(11%)
Copper (mg)
(%DV)
0.5
(50%)
0
(3%)
0
(2%)
Manganese (mg)
(%DV)
1
(42%)
0
(0%)
0
(1%)
Selenium (μg)
(%DV)
1.4
(3%)
7.5
(14%)
6.1
(11%)
Fluoride (μg)~27.28.3
 Vitamins
Food ##1#2#3
Weight (g)28227244
Vitamin A, RAE (μg)
(%DV)
0.3
(0%)
31.8
(4%)
134.2
(15%)
Vitamin C (mg)
(%DV)
0.4
(0%)
1.8
(2%)
0.5
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
1.3
(53%)
1.3
(54%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.1
(8%)
0.1
(8%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.5
(37%)
0.5
(35%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.3
(2%)
0.2
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.2
(3%)
1.3
(27%)
0.9
(17%)
Vitamin B6 (mg)
(%DV)
0.2
(9%)
0.1
(7%)
0.1
(5%)
Folate (B9) (μg)
(%DV)
27.8
(7%)
25
(6%)
12.2
(3%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
27.8
(7%)
25
(6%)
12.2
(3%)
Folate (DFE) (μg)
(%DV)
27.8
(7%)
25
(6%)
12.2
(3%)
Choline (mg)
(%DV)
11.1
(2%)
34.5
(6%)
40
(7%)
Retinol (μg)031.8134.2
Vitamin A (IU)
(%DV)
5.7
(0%)
115.8
(4%)
463.6
(15%)
Beta Carotene (μg)
(%RDA)
3.4
(0%)
4.5
(0%)
9.8
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)2.600
Vitamin E (mg)
(%DV)
0.2
(1%)
0.1
(0%)
0.1
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
2.9
(15%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
0
 
2.9
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
117.1
(15%)
Vitamin K (μg)
(%DV)
0.8
(1%)
0.5
(0%)
0.5
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)0~0
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)28227244
Water (g)1.2193.1217.7
Ash (g)122
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)28227244
Sucrose (g)0.7~0
Glucose (g)0~0
Fructose (g)0~0
Lactose (g)0~12.2
Maltose (g)0~0
Galactose (g)~~0
Starch (g)0~~
 Fats
Food ##1#2#3
Weight (g)28227244
Omega 3s (mg)
(%AI)
2579
(161%)
30
(2%)
20
(1%)
Omega 6s (mg)
(%AI)
10818
(64%)
70
(0%)
151
(1%)
Omega 3 to Omega 6 Ratio0.24
 
0.42
 
0.13
 
Omega 6 to Omega 3 Ratio4.2
 
2.39
 
7.75
 
4:0 (mg)0104188
6:0 (mg)07398
8:0 (mg)04549
10:0 (mg)0100120
12:0 (mg)0120134
13:0 (mg)0~5
14:0 (mg)0370427
15:0 (mg)0~49
16:0 (mg)12519581362
17:0 (mg)0~27
18:0 (mg)471343593
20:0 (mg)18~10
22:0 (mg)0~5
24:0 (mg)0~~
Monosaturated Fats (mg)2537
 
967
 
1366
 
14:1 (mg)0~37
15:1 (mg)~~10
16:1 undifferentiated (mg)07766
16:1 c (mg)~~66
16:1 t (mg)~~~
17:1 (mg)~~12
18:1 undifferentiated (mg)24998041240
18:1 c (mg)~~1049
18:1 t (mg)~~190
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)3805
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)0~~
Polyunsaturated Fats (mg)13397
 
100
 
178
 
18:2 undifferentiated (mg)1081870151
18:2 n-6 c,c (mg)~~134
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)25793020
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
20
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)0~~
20:3 undifferentiated (mg)0~7
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
190
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
17
 
Phytosterols (mg)~~~
Stigmasterol (mg)0~0
Campesterol (mg)1.42~0
Beta-sitosterol (mg)25~0
 Amino Acids
Food ##1#2#3
Weight (g)28227244
Betaine (mg)022
Tryptophan (mg)
(%RDI)
48
(17%)
68
(24%)
102
(37%)
Threonine (mg)
(%RDI)
169
(16%)
490
(47%)
344
(33%)
Isoleucine (mg)
(%RDI)
178
(13%)
649
(46%)
417
(30%)
Leucine (mg)
(%RDI)
332
(12%)
1201
(44%)
764
(28%)
Lysine (mg)
(%RDI)
120
(6%)
1069
(51%)
673
(32%)
Methionine (mg)
(%RDI)
67
(9%)
352
(48%)
212
(29%)
Cystine (mg)
(%RDI)
59
(21%)
109
(38%)
49
(17%)
Phenylalanine (mg)
(%RDI)
202
(23%)
649
(74%)
417
(48%)
Tyrosine (mg)
(%RDI)
115
(13%)
602
(69%)
407
(47%)
Valine (mg)
(%RDI)
214
(12%)
985
(54%)
527
(29%)
Arginine (mg)647359229
Histidine (mg)
(%RDI)
111
(16%)
295
(42%)
244
(35%)
Alanine (mg)198511273
Aspartic acid (mg)519944691
Glutamic acid (mg)80023341810
Glycine (mg)232288159
Proline (mg)2011412795
Serine (mg)265738486
Hydroxyproline (mg)~~0

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.