Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Waffles plain frozen ready -to-heat toasted
100 grams (100g)

Food #2 - Waffles plain frozen ready -to-heat toasted
1 waffle, square (4 Inch square) (33g)

Food #3 - Waffles plain frozen ready -to-heat toasted
1 oz (28g)

Calorie Comparison

2000 calories = full bar
  • Food #1312 calories
  • Food #2103 calories
  • Food #389 calories

Fat Comparison

65g = 100% DV
  • Food #115% DV
  • Food #25% DV
  • Food #34% DV

Carb Comparison

300g = 100% DV
  • Food #116% DV
  • Food #25% DV
  • Food #35% DV

Protein Comparison

50g = 100% DV
  • Food #114% DV
  • Food #25% DV
  • Food #34% DV

Sugar Comparison

25g = full bar
  • Food #15g
  • Food #21.7g
  • Food #31.4g

Fiber Comparison

25g = 100% DV
  • Food #110% DV
  • Food #23% DV
  • Food #33% DV
Food Number#1#2#3
Serving Size (Grams)100g33g28g
Macronutrients
Calories31210389
Fat (%DV)9.61g
(15%)
3.17g
(5%)
2.73g
(4%)
Saturated Fat (%DV)1.638g
(8%)
0.541g
(3%)
0.465g
(2%)
Cholesterol (%DV)15mg
(5%)
5mg
(2%)
4mg
(1%)
Carbs (%DV)49.3g
(16%)
16.3g
(5%)
14g
(5%)
Fiber (%DV)2.4g
(10%)
0.8g
(3%)
0.7g
(3%)
Net-Carbs46.9g15.5g13.3g
Sugar5g1.7g1.4g
Protein7.2g
(14%)
2.4g
(5%)
2g
(4%)
Vitamins
Vitamin A (%DV)1331IU
(27%)
439.23IU
(9%)
378IU
(8%)
Retinol Equiv.398μg131.34μg113.03μg
Retinol398μg131.34μg113.03μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene1μg0.33μg0.28μg
Beta-cryptoxanthin1μg0.33μg0.28μg
Vitamin B1 (%DV)
Thiamin
0.525mg
(35%)
0.173mg
(12%)
0.149mg
(10%)
Vitamin B2 (%DV)
Riboflavin
0.704mg
(41%)
0.232mg
(14%)
0.2mg
(12%)
Vitamin B3 (%DV)
Niacin
8.888mg
(44%)
2.933mg
(15%)
2.524mg
(13%)
Vitamin B5 (%DV)
Pantothenic Acid
0.323mg
(3%)
0.107mg
(1%)
0.092mg
(1%)
Vitamin B6 (%DV)1.044mg
(52%)
0.345mg
(17%)
0.296mg
(15%)
Vitamin B9 (%DV)
Folate
75μg
(19%)
24.75μg
(6%)
21.3μg
(5%)
Folic Acidμgμgμg
Food Folate11μg3.63μg3.12μg
Dietary Folate Equivalents119μg39.27μg33.8μg
Vitamin B12 (%DV)
Cobalamin
2.9μg
(48%)
0.96μg
(16%)
0.82μg
(14%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
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)0.98mg
(5%)
0.32mg
(2%)
0.28mg
(1%)
Vitamin K (%DV)6.8μg
(9%)
2.24μg
(3%)
1.93μg
(2%)
K1 - Dihydrophyllo-quinone35.5μg11.72μg10.08μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
28.1mg
(5%)
9.27mg
(2%)
7.98mg
(1%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin51μg16.83μg14.48μg
Minerals
Calcium (%DV)307mg
(31%)
101.31mg
(10%)
87.19mg
(9%)
Copper (%DV)0.031mg
(2%)
0.01mg
(1%)
0.009mg
(0%)
Iron (%DV)6.91mg
(38%)
2.28mg
(13%)
1.96mg
(11%)
Potassium (%DV)144mg
(4%)
47.52mg
(1%)
40.9mg
(1%)
Phosphorus (%DV)429mg
(43%)
141.57mg
(14%)
121.84mg
(12%)
Magnesium (%DV)24mg
(6%)
7.92mg
(2%)
6.82mg
(2%)
Manganese (%DV)0.299mg
(15%)
0.099mg
(5%)
0.085mg
(4%)
Sodium (%DV)730mg
(30%)
241mg
(10%)
207mg
(9%)
Selenium (%DV)12.6μg
(18%)
4.16μg
(6%)
3.58μg
(5%)
Zinc (%DV)0.53mg
(4%)
0.17mg
(1%)
0.15mg
(1%)
Carbs and Sugars
Starch40.94g13.51g11.63g
Sucrose3.24g1.07g0.92g
Glucose0g0g0g
Fructose0g0g0g
Lactose1.56g0.51g0.44g
Maltose0.22g0.07g0.06g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio~~~
Omega 6 to Omega 3 Ratio000
Total Omega 3s9mg3mg3mg
18D3 Linolenic312mg103mg89mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)1mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)5mg2mg1mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)3mg1mg1mg
Total Omega 6s0mg0mg0mg
18D21874mg618mg532mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic0mg0mg0mg
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)
148mg
(21%)
49mg
(7%)
42mg
(6%)
Isoleucine
(%RDI)
298mg
(21%)
98mg
(7%)
85mg
(6%)
Leucine
(%RDI)
526mg
(19%)
174mg
(6%)
149mg
(5%)
Lysine
(%RDI)
311mg
(15%)
103mg
(5%)
88mg
(4%)
Methionine
(%RDI)
134mg
(18%)
44mg
(6%)
38mg
(5%)
Phenylalanine
(%RDI)
310mg
(35%)
102mg
(12%)
88mg
(10%)
Threonine
(%RDI)
253mg
(24%)
83mg
(8%)
72mg
(7%)
Tryptophan
(%RDI)
84mg
(30%)
28mg
(10%)
24mg
(9%)
Valine
(%RDI)
337mg
(19%)
111mg
(6%)
96mg
(5%)
More Amino Acids
Arginine287mg95mg82mg
Alanine268mg88mg76mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
174mg
(61%)
57mg
(20%)
49mg
(17%)
Glutamic Acidmgmgmg
Glycine230mg76mg65mg
Proline611mg202mg174mg
Serine360mg119mg102mg
Tyrosine
(%RDI)
149mg
(17%)
49mg
(6%)
42mg
(5%)
Hydroxy-proline~mg~mg~mg
Other
Ash3.32g1.1g0.94g
Water30.59g10.09g8.69g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
15.6%5.15%4.45%
Percent Water30.6%10.1%8.7%
Protein to Carb Ratio (g/g)0.150.150.14

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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