Nutrition Facts Comparison Tool

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Food #3:

Nutrition Facts Comparison for:

Food #1 - Oats Instant Fortified Plain Prepared With Water (boiling Water Added Or Microwaved) (Cereals oats instant fortified plain prepared with water (boiling water added or microwaved))
100 grams (100g)

Food #2 - Oats Instant Fortified Plain Prepared With Water (boiling Water Added Or Microwaved) (Cereals oats instant fortified plain prepared with water (boiling water added or microwaved))
1 cup, cooked (234g)

Food #3 - Oats Instant Fortified Plain Prepared With Water (boiling Water Added Or Microwaved) (Cereals oats instant fortified plain prepared with water (boiling water added or microwaved))
1 packet, dry, yields (177g)

Calorie Comparison

2000 calories = full bar
  • Food #168 calories
  • Food #2159 calories
  • Food #3120 calories

Fat Comparison

65g = 100% DV
  • Food #12% DV
  • Food #25% DV
  • Food #34% DV

Carb Comparison

300g = 100% DV
  • Food #14% DV
  • Food #29% DV
  • Food #37% DV

Protein Comparison

50g = 100% DV
  • Food #15% DV
  • Food #211% DV
  • Food #38% DV

Sugar Comparison

25g = full bar
  • Food #10.5g
  • Food #21.1g
  • Food #30.8g

Fiber Comparison

25g = 100% DV
  • Food #17% DV
  • Food #216% DV
  • Food #312% DV
Food Number#1#2#3
Serving Size (Grams)100g234g177g
Macronutrients
Calories68159120
Fat (%DV)1.36g
(2%)
3.18g
(5%)
2.41g
(4%)
Saturated Fat (%DV)0.226g
(1%)
0.529g
(3%)
0.4g
(2%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)11.7g
(4%)
27.3g
(9%)
20.7g
(7%)
Fiber (%DV)1.7g
(7%)
4g
(16%)
3g
(12%)
Net-Carbs10g23.3g17.7g
Sugar0.5g1.1g0.8g
Protein2.4g
(5%)
5.5g
(11%)
4.2g
(8%)
Vitamins
Vitamin A (%DV)433IU
(9%)
1013.22IU
(20%)
766.41IU
(15%)
Retinol Equiv.130μg304.2μg230.1μg
Retinol130μg304.2μg230.1μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene0μg0μg0μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.26mg
(17%)
0.608mg
(41%)
0.46mg
(31%)
Vitamin B2 (%DV)
Riboflavin
0.215mg
(13%)
0.503mg
(30%)
0.381mg
(22%)
Vitamin B3 (%DV)
Niacin
3.025mg
(15%)
7.079mg
(35%)
5.354mg
(27%)
Vitamin B5 (%DV)
Pantothenic Acid
0.317mg
(3%)
0.742mg
(7%)
0.561mg
(6%)
Vitamin B6 (%DV)0.29mg
(15%)
0.679mg
(34%)
0.513mg
(26%)
Vitamin B9 (%DV)
Folate
44μg
(11%)
102.96μg
(26%)
77.88μg
(19%)
Folic Acidμgμgμg
Food Folate5μg11.7μg8.85μg
Dietary Folate Equivalents71μg166.14μg125.67μg
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)0.07mg
(0%)
0.16mg
(1%)
0.12mg
(1%)
Vitamin K (%DV)0.4μg
(1%)
0.94μg
(1%)
0.71μg
(1%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
4.7mg
(1%)
11mg
(2%)
8.32mg
(2%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)80mg
(8%)
187.2mg
(19%)
141.6mg
(14%)
Copper (%DV)0.066mg
(3%)
0.154mg
(8%)
0.117mg
(6%)
Iron (%DV)5.96mg
(33%)
13.95mg
(78%)
10.55mg
(59%)
Potassium (%DV)61mg
(2%)
142.74mg
(4%)
107.97mg
(3%)
Phosphorus (%DV)77mg
(8%)
180.18mg
(18%)
136.29mg
(14%)
Magnesium (%DV)26mg
(7%)
60.84mg
(15%)
46.02mg
(12%)
Manganese (%DV)0.558mg
(28%)
1.306mg
(65%)
0.988mg
(49%)
Sodium (%DV)49mg
(2%)
115mg
(5%)
87mg
(4%)
Selenium (%DV)5μg
(7%)
11.7μg
(17%)
8.85μg
(13%)
Zinc (%DV)0.62mg
(4%)
1.45mg
(10%)
1.1mg
(7%)
Carbs and Sugars
Starch10.37g24.27g18.35g
Sucrose0.29g0.68g0.51g
Glucose0g0g0g
Fructose0g0g0g
Lactose0g0g0g
Maltose0g0g0g
Galactose0.16g0.37g0.28g
Fatty Acids
Omega 3 to Omega 6 Ratio0.030.030.03
Omega 6 to Omega 3 Ratio34.2534.2534.25
Total Omega 3s12mg28mg21mg
18D3 Linolenic12mg28mg21mg
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 6s411mg962mg727mg
18D2411mg962mg727mg
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)
57mg
(8%)
133mg
(19%)
101mg
(14%)
Isoleucine
(%RDI)
105mg
(8%)
246mg
(18%)
186mg
(13%)
Leucine
(%RDI)
200mg
(7%)
468mg
(17%)
354mg
(13%)
Lysine
(%RDI)
135mg
(6%)
316mg
(15%)
239mg
(11%)
Methionine
(%RDI)
40mg
(5%)
94mg
(13%)
71mg
(10%)
Phenylalanine
(%RDI)
130mg
(15%)
304mg
(35%)
230mg
(26%)
Threonine
(%RDI)
83mg
(8%)
194mg
(18%)
147mg
(14%)
Tryptophan
(%RDI)
40mg
(14%)
94mg
(34%)
71mg
(25%)
Valine
(%RDI)
151mg
(8%)
353mg
(19%)
267mg
(15%)
More Amino Acids
Arginine177mg414mg313mg
Alanine120mg281mg212mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
86mg
(30%)
201mg
(70%)
152mg
(53%)
Glutamic Acidmgmgmg
Glycine140mg328mg248mg
Proline101mg236mg179mg
Serine137mg321mg242mg
Tyrosine
(%RDI)
85mg
(10%)
199mg
(23%)
150mg
(17%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.56g1.31g0.99g
Water84.03g196.63g148.73g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
3.4%7.95%6%
Percent Water84%196.6%148.7%
Protein to Carb Ratio (g/g)0.210.20.2

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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