Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Buckwheat groats roasted dry
100 grams (100g)

Food #2 - Buckwheat groats roasted dry
1 cup (164g)

Food #3 - Buckwheat (Buckwheat)
1 cup (170g)

Calorie Comparison

2000 calories = full bar
  • Food #1346 calories
  • Food #2567 calories
  • Food #3583 calories

Fat Comparison

65g = 100% DV
  • Food #14% DV
  • Food #27% DV
  • Food #39% DV

Carb Comparison

300g = 100% DV
  • Food #125% DV
  • Food #241% DV
  • Food #341% DV

Protein Comparison

50g = 100% DV
  • Food #123% DV
  • Food #238% DV
  • Food #345% DV

Sugar Comparison

25g = full bar
  • Food #1~g
  • Food #2~g
  • Food #3~g

Fiber Comparison

25g = 100% DV
  • Food #141% DV
  • Food #268% DV
  • Food #368% DV
Food Number#1#2#3
Serving Size (Grams)100g164g170g
Macronutrients
Calories346567583
Fat (%DV)2.71g
(4%)
4.44g
(7%)
5.78g
(9%)
Saturated Fat (%DV)0.591g
(3%)
0.969g
(5%)
1.26g
(6%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)75g
(25%)
122.9g
(41%)
121.6g
(41%)
Fiber (%DV)10.3g
(41%)
16.9g
(68%)
17g
(68%)
Net-Carbs64.7g106g104.6g
Sugar~g~g~g
Protein11.7g
(23%)
19.2g
(38%)
22.5g
(45%)
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene~μg~μg~μg
Beta-Carotene~μg~μg~μg
Beta-cryptoxanthin~μg~μg~μg
Vitamin B1 (%DV)
Thiamin
0.224mg
(15%)
0.367mg
(24%)
0.172mg
(11%)
Vitamin B2 (%DV)
Riboflavin
0.271mg
(16%)
0.444mg
(26%)
0.723mg
(43%)
Vitamin B3 (%DV)
Niacin
5.135mg
(26%)
8.421mg
(42%)
11.934mg
(60%)
Vitamin B5 (%DV)
Pantothenic Acid
1.233mg
(12%)
2.022mg
(20%)
2.096mg
(21%)
Vitamin B6 (%DV)0.353mg
(18%)
0.579mg
(29%)
0.357mg
(18%)
Vitamin B9 (%DV)
Folate
42μg
(11%)
68.88μg
(17%)
51μg
(13%)
Folic Acidμgμgμg
Food Folate42μg68.88μg51μg
Dietary Folate Equivalents42μg68.88μg51μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
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)~mg
(0%)
~mg
(0%)
~mg
(0%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
~μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
54.2mg
(10%)
88.89mg
(16%)
~mg
(0%)
Lycopene~μg~μg~μg
Lutein + Zeaxanthin~μg~μg~μg
Minerals
Calcium (%DV)17mg
(2%)
27.88mg
(3%)
30.6mg
(3%)
Copper (%DV)0.624mg
(31%)
1.023mg
(51%)
1.87mg
(94%)
Iron (%DV)2.47mg
(14%)
4.05mg
(23%)
3.74mg
(21%)
Potassium (%DV)320mg
(9%)
524.8mg
(15%)
782mg
(22%)
Phosphorus (%DV)319mg
(32%)
523.16mg
(52%)
589.9mg
(59%)
Magnesium (%DV)221mg
(55%)
362.44mg
(91%)
392.7mg
(98%)
Manganese (%DV)1.618mg
(81%)
2.654mg
(133%)
2.21mg
(111%)
Sodium (%DV)11mg
(0%)
18mg
(1%)
2mg
(0%)
Selenium (%DV)8.4μg
(12%)
13.78μg
(20%)
14.11μg
(20%)
Zinc (%DV)2.42mg
(16%)
3.97mg
(26%)
4.08mg
(27%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio0.080.080.08
Omega 6 to Omega 3 Ratio12.3612.3612.32
Total Omega 3s62mg102mg133mg
18D3 Linolenic62mg102mg133mg
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 6s766mg1256mg1634mg
18D2766mg1256mg1634mg
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)
273mg
(39%)
448mg
(64%)
525mg
(75%)
Isoleucine
(%RDI)
441mg
(32%)
723mg
(52%)
847mg
(61%)
Leucine
(%RDI)
736mg
(27%)
1207mg
(44%)
1414mg
(52%)
Lysine
(%RDI)
595mg
(28%)
976mg
(46%)
1142mg
(54%)
Methionine
(%RDI)
153mg
(21%)
251mg
(34%)
292mg
(40%)
Phenylalanine
(%RDI)
461mg
(53%)
756mg
(86%)
884mg
(101%)
Threonine
(%RDI)
448mg
(43%)
735mg
(70%)
860mg
(82%)
Tryptophan
(%RDI)
170mg
(61%)
279mg
(100%)
326mg
(116%)
Valine
(%RDI)
600mg
(33%)
984mg
(54%)
1153mg
(63%)
More Amino Acids
Arginine869mg1425mg1669mg
Alanine662mg1086mg1272mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
202mg
(70%)
331mg
(115%)
389mg
(136%)
Glutamic Acidmgmgmg
Glycine912mg1496mg1753mg
Proline449mg736mg862mg
Serine606mg994mg1165mg
Tyrosine
(%RDI)
213mg
(24%)
349mg
(40%)
410mg
(47%)
Hydroxy-proline~mg~mg~mg
Other
Ash2.2g3.61g3.57g
Water8.41g13.79g16.58g
Alcohol0g0g0g
Caffeine~mg~mg~mg
Theobromine~mg~mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
17.3%28.35%29.15%
Percent Water8.4%13.8%16.6%
Protein to Carb Ratio (g/g)0.160.160.19

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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