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#1: Canned White Tuna (Water Packed)×
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#2: Dry Roasted Almonds×
×
#3: Nonfat Greek Yogurt×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Canned White Tuna (Water Packed) vs Dry Roasted Almonds vs Nonfat Greek Yogurt

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed)100 grams (x1)6% DV128 calories
  • Dry Roasted Almonds100 grams (x1)30% DV598 calories
  • Nonfat Greek Yogurt100 grams (x1)3% DV59 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed)100 grams (x1)5% DV3g
  • Dry Roasted Almonds100 grams (x1)81% DV52.5g
  • Nonfat Greek Yogurt100 grams (x1)1% DV0.4g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed)100 grams (x1)0% DV0g
  • Dry Roasted Almonds100 grams (x1)7% DV21g
  • Nonfat Greek Yogurt100 grams (x1)1% DV3.6g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed)100 grams (x1)47% DV23.6g
  • Dry Roasted Almonds100 grams (x1)42% DV21g
  • Nonfat Greek Yogurt100 grams (x1)20% DV10.2g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed)100 grams (x1)14% DV42mg
  • Dry Roasted Almonds100 grams (x1)0% DV0mg
  • Nonfat Greek Yogurt100 grams (x1)2% DV5mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed)100 grams (x1)0% DV0g
  • Dry Roasted Almonds100 grams (x1)44% DV10.9g
  • Nonfat Greek Yogurt100 grams (x1)0% DV0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed)100 grams (x1)0% DV0g
  • Dry Roasted Almonds100 grams (x1)10% DV4.9g
  • Nonfat Greek Yogurt100 grams (x1)6% DV3.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed)100 grams (x1)5% DV1mg
  • Dry Roasted Almonds100 grams (x1)21% DV3.7mg
  • Nonfat Greek Yogurt100 grams (x1)0% DV0.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed)100 grams (x1)1% DV14mg
  • Dry Roasted Almonds100 grams (x1)21% DV268mg
  • Nonfat Greek Yogurt100 grams (x1)8% DV110mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed)100 grams (x1)5% DV237mg
  • Dry Roasted Almonds100 grams (x1)15% DV713mg
  • Nonfat Greek Yogurt100 grams (x1)3% DV141mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
128
(6%)
598
(30%)
59
(3%)
Fat (g)
(%DV)
3
(5%)
52.5
(81%)
0.4
(1%)
Protein (g)
(%DV)
23.6
(47%)
21
(42%)
10.2
(20%)
Carbohydrate (g)
(%DV)
0
(0%)
21
(7%)
3.6
(1%)
Sugars (g)
(%DV)
0
(0%)
4.9
(10%)
3.2
(6%)
Fiber (g)
(%DV)
0
(0%)
10.9
(44%)
0
(0%)
Cholesterol (mg)
(%DV)
42
(14%)
0
(0%)
5
(2%)
Saturated Fats (g)
(%DV)
0.8
(4%)
4.1
(20%)
0.1
(1%)
Net-Carbs (g)010.13.6
Trans Fatty Acids (g)~00
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
14
(1%)
268
(21%)
110
(8%)
Iron, Fe (mg)
(%DV)
1
(5%)
3.7
(21%)
0.1
(0%)
Potassium, K (mg)
(%DV)
237
(5%)
713
(15%)
141
(3%)
Magnesium (mg)
(%DV)
33
(8%)
279
(66%)
11
(3%)
Phosphorus, P (mg)
(%DV)
217
(17%)
471
(38%)
135
(11%)
Sodium (mg)
(%DV)
377
(16%)
3
(0%)
36
(2%)
Zinc, Zn (mg)
(%DV)
0.5
(4%)
3.3
(30%)
0.5
(5%)
Copper, Cu (mg)
(%DV)
0
(4%)
1.1
(122%)
0
(2%)
Manganese (mg)
(%DV)
0
(1%)
2.2
(97%)
0
(0%)
Selenium, Se (μg)
(%DV)
65.7
(119%)
2
(4%)
9.7
(18%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg)~~~
Iodine, I (μg)~~~
Chlorine (mg)~~~
Chromium (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
6
(1%)
0
(0%)
1
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(1%)
0.1
(6%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
1.2
(92%)
0.3
(21%)
Niacin (B3) (mg)
(%DV)
5.8
(36%)
3.6
(23%)
0.2
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
0.3
(6%)
0.3
(7%)
Vitamin B6 (mg)
(%DV)
0.2
(13%)
0.1
(8%)
0.1
(4%)
Biotin (μg)~~~
Folate (B9) (μg)
(%DV)
2
(1%)
55
(14%)
7
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
2
(1%)
55
(14%)
7
(2%)
Folate DFE (μg)
(%DV)
2
(1%)
55
(14%)
7
(2%)
Choline (mg)
(%DV)
29.3
(5%)
52.1
(9%)
15.1
(3%)
Vitamin B12 (μg)
(%DV)
1.2
(49%)
0
(0%)
0.8
(31%)
Retinol (μg)601
Carotene, beta (μg)
(%RDA)
0
(0%)
1
(0%)
0
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
20
(1%)
1
(0%)
4
(0%)
Lycopene (μg)000
Lut + Zeaxanthin (μg)010
Vitamin E (mg)
(%DV)
0.9
(6%)
23.9
(159%)
0
(0%)
Vitamin D (μg)
(%DV)
2
(10%)
0
(0%)
0
(0%)
Vitamin D2 (μg)~~0
Vitamin D3 (μg)2~0
Vitamin D (IU)
(%DV)
80
(10%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
2.5
(2%)
0
(0%)
0
(0%)
Vitamin K1 (μg)~~0
Menaquinone-4 (μg)~~0
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)73.22.485.1
Ash (g)131
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
PRAL score13.551.835.29
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Soluble Fiber (g)~~~
Insoluble Fiber (g)~~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g)~4.80
Glucose (Dextrose) (g)~00
Fructose (g)~00
Lactose (g)~02.5
Maltose (g)~0.10
Galactose (g)~00.7
Starch (g)~0.7~
Carbohydrate, other (g)~~~
Total sugar alcohols (g)~~~
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
931
(58%)
6
(0%)
1
(0%)
Omega 6s (mg)
(%AI)
55
(0%)
12945
(76%)
10
(0%)
Omega 3 to Omega 6 Ratio16.93
 
0
 
0.1
 
Omega 6 to Omega 3 Ratio0.06
 
2157.5
 
10
 
18:3 n-3 c,c,c (ALA) (mg)~
 
6
 
1
 
20:5 n-3 (EPA) (mg)23300
22:5 n-3 (DPA) (mg)1800
22:6 n-3 (DHA) (mg)62900
Trans-Polyenoic Fats (mg)~
 
~
 
0
 
Stigmasterol (mg)~4~
Campesterol (mg)~4~
Beta-sitosterol (mg)~122~
Phytosterols (mg)~~~
4:0 (mg)000
6:0 (mg)003
8:0 (mg)004
10:0 (mg)0013
12:0 (mg)006
13:0 (mg)~0~
14:0 (mg)821915
15:0 (mg)~03
16:0 (mg)592334849
17:0 (mg)~123
18:0 (mg)11870421
20:0 (mg)~80
22:0 (mg)~00
24:0 (mg)~00
Fatty acids, total monounsaturated (mg)784
 
33076
 
53
 
14:1 (mg)~01
15:1 (mg)~00
16:1 undifferentiated (mg)144
 
259
 
2
 
16:1 c (mg)~~2
17:1 (mg)~570
18:1 undifferentiated (mg)518
 
32754
 
49
 
18:1 c (mg)~3274843
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)7872
22:1 undifferentiated (mg)44
 
0
 
0
 
22:1 c (mg)~~0
24:1 c (mg)~00
Fatty acids, total polyunsaturated (mg)1109
 
12955
 
12
 
18:2 undiff (mg)551294510
18:2 n-6 c,c (mg)~1294510
18:2 CLAs (mg)~~0
18:2 i (mg)~~~
18:3 undiff (mg)71101
18:3 n-6 c,c,c (mg)~00
18:3i (mg)~50
18:4 (mg)5100
20:2 n-6 c,c (mg)~00
20:3 undifferentiated (mg)~
 
0
 
0
 
20:3 n-3 (mg)~~0
20:3 n-6 (mg)~~0
20:4 undifferentiated (mg)51
 
0
 
0
 
20:4 n-6 (mg)~~~
21:5 (mg)~~~
22:4 (mg)~~0
Trans-Monoenoic Fats (mg)~
 
~
 
6
 
16:1 t (mg)~~0
18:1 t (mg)~56
22:1 t (mg)~~0
18:2 t not further defined (mg)~
 
0
 
0
 
18:2 t,t (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)~~1
Tryptophan (mg)
(%RDI)
265
(95%)
209
(75%)
~
(~%)
Threonine (mg)
(%RDI)
1035
(99%)
595
(57%)
~
(~%)
Isoleucine (mg)
(%RDI)
1088
(78%)
745
(53%)
~
(~%)
Leucine (mg)
(%RDI)
1920
(70%)
1461
(54%)
~
(~%)
Lysine (mg)
(%RDI)
2169
(103%)
563
(27%)
~
(~%)
Methionine (mg)
(%RDI)
699
(96%)
155
(21%)
~
(~%)
Cystine (mg)
(%RDI)
253
(88%)
214
(75%)
~
(~%)
Phenylalanine (mg)
(%RDI)
922
(105%)
1122
(128%)
~
(~%)
Tyrosine (mg)
(%RDI)
797
(91%)
446
(51%)
~
(~%)
Valine (mg)
(%RDI)
1217
(67%)
848
(47%)
~
(~%)
Arginine (mg)14132444~
Histidine (mg)
(%RDI)
695
(99%)
534
(76%)
~
(~%)
Alanine (mg)1428991~
Aspartic acid (mg)24192616~
Glutamic acid (mg)35266153~
Glycine (mg)11341417~
Proline (mg)835961~
Serine (mg)964904~
Hydroxyproline (mg)~40~
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