Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Rye grain
100 grams (100g)

Food #2 - Rye grain
1 cup (169g)

Food #3 - Cooked Long-Grain Brown Rice (Rice brown long-grain cooked)
100 grams (100g)

Calorie Comparison

2000 calories = full bar
  • Food #1338 calories
  • Food #2571 calories
  • Food #3123 calories

Fat Comparison

65g = 100% DV
  • Food #13% DV
  • Food #24% DV
  • Food #31% DV

Carb Comparison

300g = 100% DV
  • Food #125% DV
  • Food #243% DV
  • Food #39% DV

Protein Comparison

50g = 100% DV
  • Food #121% DV
  • Food #235% DV
  • Food #35% DV

Sugar Comparison

25g = full bar
  • Food #11g
  • Food #21.7g
  • Food #30.2g

Fiber Comparison

25g = 100% DV
  • Food #160% DV
  • Food #2102% DV
  • Food #36% DV
Food Number#1#2#3
Serving Size (Grams)100g169g100g
Macronutrients
Calories338571123
Fat (%DV)1.63g
(3%)
2.75g
(4%)
0.97g
(1%)
Saturated Fat (%DV)0.197g
(1%)
0.333g
(2%)
0.26g
(1%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)75.9g
(25%)
128.2g
(43%)
25.6g
(9%)
Fiber (%DV)15.1g
(60%)
25.5g
(102%)
1.6g
(6%)
Net-Carbs60.8g102.7g24g
Sugar1g1.7g0.2g
Protein10.3g
(21%)
17.5g
(35%)
2.7g
(5%)
Vitamins
Vitamin A (%DV)11IU
(0%)
18.59IU
(0%)
0IU
(0%)
Retinol Equiv.1μg1.69μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene7μg11.83μg0μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.316mg
(21%)
0.534mg
(36%)
0.178mg
(12%)
Vitamin B2 (%DV)
Riboflavin
0.251mg
(15%)
0.424mg
(25%)
0.069mg
(4%)
Vitamin B3 (%DV)
Niacin
4.27mg
(21%)
7.216mg
(36%)
2.561mg
(13%)
Vitamin B5 (%DV)
Pantothenic Acid
1.456mg
(15%)
2.461mg
(25%)
0.38mg
(4%)
Vitamin B6 (%DV)0.294mg
(15%)
0.497mg
(25%)
0.123mg
(6%)
Vitamin B9 (%DV)
Folate
38μg
(10%)
64.22μg
(16%)
9μg
(2%)
Folic Acidμgμgμg
Food Folate38μg64.22μg9μg
Dietary Folate Equivalents38μg64.22μg9μg
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)0.85mg
(4%)
1.44mg
(7%)
0.17mg
(1%)
Vitamin K (%DV)5.9μg
(7%)
9.97μg
(12%)
0.2μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg0μg
K2 - Menaquinone-4~μg~μg0μg
Choline
(% Adequate Intake)
30.4mg
(6%)
51.38mg
(9%)
9.2mg
(2%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin210μg354.9μg0μg
Minerals
Calcium (%DV)24mg
(2%)
40.56mg
(4%)
3mg
(0%)
Copper (%DV)0.367mg
(18%)
0.62mg
(31%)
0.106mg
(5%)
Iron (%DV)2.63mg
(15%)
4.44mg
(25%)
0.56mg
(3%)
Potassium (%DV)510mg
(15%)
861.9mg
(25%)
86mg
(2%)
Phosphorus (%DV)332mg
(33%)
561.08mg
(56%)
103mg
(10%)
Magnesium (%DV)110mg
(28%)
185.9mg
(46%)
39mg
(10%)
Manganese (%DV)2.577mg
(129%)
4.355mg
(218%)
0.974mg
(49%)
Sodium (%DV)2mg
(0%)
3mg
(0%)
4mg
(0%)
Selenium (%DV)13.9μg
(20%)
23.49μg
(34%)
5.8μg
(8%)
Zinc (%DV)2.65mg
(18%)
4.48mg
(30%)
0.71mg
(5%)
Carbs and Sugars
Starch~g~g24.79g
Sucrose0.71g1.2g0.24g
Glucose0.16g0.27g0g
Fructose0.11g0.19g0g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.160.160.03
Omega 6 to Omega 3 Ratio6.16.132.27
Total Omega 3s108mg183mg11mg
18D3 Linolenic108mg183mg11mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg11mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg0mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s659mg1114mg355mg
18D2659mg1114mg355mg
18D2CN6 Linoleic (LA)~mg~mg355mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg0mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg0mg
20D2CN6 Eicosadienoic~mg~mg0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg0mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg0mg
Essential Amino Acids
Histidine
(%RDI)
189mg
(27%)
319mg
(46%)
66mg
(9%)
Isoleucine
(%RDI)
208mg
(15%)
352mg
(25%)
109mg
(8%)
Leucine
(%RDI)
563mg
(21%)
951mg
(35%)
214mg
(8%)
Lysine
(%RDI)
286mg
(14%)
483mg
(23%)
99mg
(5%)
Methionine
(%RDI)
153mg
(21%)
259mg
(36%)
58mg
(8%)
Phenylalanine
(%RDI)
435mg
(50%)
735mg
(84%)
133mg
(15%)
Threonine
(%RDI)
289mg
(28%)
488mg
(46%)
95mg
(9%)
Tryptophan
(%RDI)
108mg
(39%)
183mg
(65%)
33mg
(12%)
Valine
(%RDI)
317mg
(17%)
536mg
(29%)
151mg
(8%)
More Amino Acids
Arginine454mg767mg196mg
Alanine405mg684mg151mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
31mg
(11%)
Glutamic Acidmgmgmg
Glycine416mg703mg127mg
Proline804mg1359mg121mg
Serine458mg774mg134mg
Tyrosine
(%RDI)
200mg
(23%)
338mg
(39%)
97mg
(11%)
Hydroxy-proline~mg~mg~mg
Other
Ash1.57g2.65g0.44g
Water10.6g17.91g70.27g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
16.9%28.55%6.15%
Percent Water10.6%17.9%70.3%
Protein to Carb Ratio (g/g)0.140.140.11

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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