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#1: Almond Butter×
×
#2: Whole Wheat Bread×
×
#3: Blueberries×
×
#4: Lowfat Greek Yogurt×
×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Almond Butter vs Whole Wheat Bread vs Blueberries vs Lowfat Greek Yogurt

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Almond Butter1 tbsp (x1)5% DV98 calories
  • Whole Wheat Bread1 slice (x1)4% DV81 calories
  • Blueberries1 cup (x1)4% DV84 calories
  • Lowfat Greek Yogurt1 container (7 oz) (x1)7% DV146 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Almond Butter1 tbsp (x1)14% DV8.9g
  • Whole Wheat Bread1 slice (x1)2% DV1.1g
  • Blueberries1 cup (x1)1% DV0.5g
  • Lowfat Greek Yogurt1 container (7 oz) (x1)6% DV3.8g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Almond Butter1 tbsp (x1)1% DV3g
  • Whole Wheat Bread1 slice (x1)5% DV13.7g
  • Blueberries1 cup (x1)7% DV21.4g
  • Lowfat Greek Yogurt1 container (7 oz) (x1)3% DV7.9g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Almond Butter1 tbsp (x1)7% DV3.4g
  • Whole Wheat Bread1 slice (x1)8% DV4g
  • Blueberries1 cup (x1)2% DV1.1g
  • Lowfat Greek Yogurt1 container (7 oz) (x1)40% DV19.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Almond Butter1 tbsp (x1)0% DV0mg
  • Whole Wheat Bread1 slice (x1)0% DV0mg
  • Blueberries1 cup (x1)0% DV0mg
  • Lowfat Greek Yogurt1 container (7 oz) (x1)7% DV20mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Almond Butter1 tbsp (x1)7% DV1.6g
  • Whole Wheat Bread1 slice (x1)8% DV1.9g
  • Blueberries1 cup (x1)14% DV3.6g
  • Lowfat Greek Yogurt1 container (7 oz) (x1)0% DV0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Almond Butter1 tbsp (x1)1% DV0.7g
  • Whole Wheat Bread1 slice (x1)3% DV1.4g
  • Blueberries1 cup (x1)29% DV14.7g
  • Lowfat Greek Yogurt1 container (7 oz) (x1)14% DV7.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Almond Butter1 tbsp (x1)3% DV0.6mg
  • Whole Wheat Bread1 slice (x1)4% DV0.8mg
  • Blueberries1 cup (x1)2% DV0.4mg
  • Lowfat Greek Yogurt1 container (7 oz) (x1)0% DV0.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Almond Butter1 tbsp (x1)4% DV55.5mg
  • Whole Wheat Bread1 slice (x1)4% DV51.5mg
  • Blueberries1 cup (x1)1% DV8.9mg
  • Lowfat Greek Yogurt1 container (7 oz) (x1)18% DV230mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Almond Butter1 tbsp (x1)3% DV119.7mg
  • Whole Wheat Bread1 slice (x1)2% DV81.3mg
  • Blueberries1 cup (x1)2% DV114mg
  • Lowfat Greek Yogurt1 container (7 oz) (x1)6% DV282mg
~ = missing data
 Macronutrients
Food ##1#2#3#4
Weight (g)1632148200
Calories
(%DV)
98
(5%)
81
(4%)
84
(4%)
146
(7%)
Fat (g)
(%DV)
8.9
(14%)
1.1
(2%)
0.5
(1%)
3.8
(6%)
Protein (g)
(%DV)
3.4
(7%)
4
(8%)
1.1
(2%)
19.9
(40%)
Carbohydrate (g)
(%DV)
3
(1%)
13.7
(5%)
21.4
(7%)
7.9
(3%)
Sugars (g)
(%DV)
0.7
(1%)
1.4
(3%)
14.7
(29%)
7.1
(14%)
Fiber (g)
(%DV)
1.6
(7%)
1.9
(8%)
3.6
(14%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
20
(7%)
Saturated Fats (g)
(%DV)
0.7
(3%)
0.2
(1%)
0
(0%)
2.5
(12%)
Net-Carbs (g)1.411.717.97.9
Trans Fatty Acids (g)~000.1
 Minerals
Food ##1#2#3#4
Weight (g)1632148200
Calcium (mg)
(%DV)
55.5
(4%)
51.5
(4%)
8.9
(1%)
230
(18%)
Iron, Fe (mg)
(%DV)
0.6
(3%)
0.8
(4%)
0.4
(2%)
0.1
(0%)
Potassium, K (mg)
(%DV)
119.7
(3%)
81.3
(2%)
114
(2%)
282
(6%)
Magnesium (mg)
(%DV)
44.6
(11%)
24
(6%)
8.9
(2%)
22
(5%)
Phosphorus, P (mg)
(%DV)
81.3
(7%)
67.8
(5%)
17.8
(1%)
274
(22%)
Sodium (mg)
(%DV)
1.1
(0%)
145.6
(6%)
1.5
(0%)
68
(3%)
Zinc, Zn (mg)
(%DV)
0.5
(5%)
0.6
(5%)
0.2
(2%)
1.2
(11%)
Copper, Cu (mg)
(%DV)
0.1
(17%)
0.1
(8%)
0.1
(9%)
0
(5%)
Manganese (mg)
(%DV)
0.3
(15%)
0.7
(30%)
0.5
(22%)
0
(1%)
Selenium, Se (μg)
(%DV)
0.4
(1%)
8.2
(15%)
0.1
(0%)
24.8
(45%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg)~~~~
Iodine, I (μg)~~~~
Chlorine (mg)~~~~
Chromium (μg)~~~~
 Vitamins
Food ##1#2#3#4
Weight (g)1632148200
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
4.4
(0%)
180
(20%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
14.4
(16%)
1.6
(2%)
Thiamin (B1) (mg)
(%DV)
0
(1%)
0.1
(11%)
0.1
(5%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0.2
(12%)
0.1
(4%)
0.1
(5%)
0.5
(36%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
1.4
(9%)
0.6
(4%)
0.4
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0.2
(4%)
0.2
(4%)
0.9
(19%)
Vitamin B6 (mg)
(%DV)
0
(1%)
0.1
(4%)
0.1
(5%)
0.1
(6%)
Biotin (μg)~~~~
Folate (B9) (μg)
(%DV)
8.5
(2%)
13.4
(3%)
8.9
(2%)
24
(6%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
8.5
(2%)
13.4
(3%)
8.9
(2%)
24
(6%)
Folate DFE (μg)
(%DV)
8.5
(2%)
13.4
(3%)
8.9
(2%)
24
(6%)
Choline (mg)
(%DV)
8.3
(2%)
8.7
(2%)
8.9
(2%)
30.4
(6%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
1
(43%)
Retinol (μg)000180
Carotene, beta (μg)
(%RDA)
0.2
(0%)
0.6
(0%)
47.4
(0%)
12
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0.2
(0%)
1
(0%)
79.9
(3%)
618
(21%)
Lycopene (μg)0000
Lut + Zeaxanthin (μg)0.227.8118.42
Vitamin E (mg)
(%DV)
3.9
(26%)
0.9
(6%)
0.8
(6%)
0.1
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg)~~~~
Vitamin D3 (μg)~~~~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
2.5
(2%)
28.6
(24%)
0.4
(0%)
Vitamin K1 (μg)~0.20~
Menaquinone-4 (μg)~~~~
 Other
Food ##1#2#3#4
Weight (g)1632148200
Water (g)0.312.5124.6167.1
Ash (g)0101
Alcohol (g)0000
Caffeine (mg)~000
Theobromine (mg)~000
PRAL score0.231.45-1.5610.37
 Carbohydrates
Food ##1#2#3#4
Weight (g)1632148200
Soluble Fiber (g)~~~~
Insoluble Fiber (g)~~~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g)0.700.20
Glucose (Dextrose) (g)00.37.20
Fructose (g)00.77.40
Lactose (g)0005.8
Maltose (g)00.300
Galactose (g)~001.3
Starch (g)09.200
Carbohydrate, other (g)~~~~
Total sugar alcohols (g)~~~~
 Fats
Food ##1#2#3#4
Weight (g)1632148200
Omega 3s (mg)
(%AI)
1
(0%)
44
(3%)
86
(5%)
14
(1%)
Omega 6s (mg)
(%AI)
2177
(13%)
464
(3%)
130
(1%)
150
(1%)
Omega 3 to Omega 6 Ratio0
 
0.1
 
0.66
 
0.09
 
Omega 6 to Omega 3 Ratio1943.57
 
10.51
 
1.52
 
10.71
 
18:3 n-3 c,c,c (ALA) (mg)~
 
44
 
~
 
14
 
20:5 n-3 (EPA) (mg)~000
22:5 n-3 (DPA) (mg)~000
22:6 n-3 (DHA) (mg)~000
Trans-Polyenoic Fats (mg)~
 
2
 
~
 
18
 
Stigmasterol (mg)0.48~~~
Campesterol (mg)0.96~~~
Beta-sitosterol (mg)21~~~
Phytosterols (mg)22.24~~~
4:0 (mg)~0094
6:0 (mg)~0070
8:0 (mg)01048
10:0 (mg)030134
12:0 (mg)040124
13:0 (mg)~~~~
14:0 (mg)130388
15:0 (mg)01~42
16:0 (mg)511139251140
17:0 (mg)11~24
18:0 (mg)150747390
20:0 (mg)12~6
22:0 (mg)02~0
24:0 (mg)~1~0
Fatty acids, total monounsaturated (mg)5191
 
198
 
70
 
972
 
14:1 (mg)00~42
15:1 (mg)00~0
16:1 undifferentiated (mg)40
 
5
 
3
 
62
 
16:1 c (mg)~5~52
17:1 (mg)61~6
18:1 undifferentiated (mg)5143
 
187
 
70
 
854
 
18:1 c (mg)~182~762
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
~
 
20:1 (mg)3508
22:1 undifferentiated (mg)~
 
0
 
0
 
0
 
22:1 c (mg)~0~0
24:1 c (mg)~0~0
Fatty acids, total polyunsaturated (mg)2178
 
509
 
216
 
152
 
18:2 undiff (mg)2177463130130
18:2 n-6 c,c (mg)~461~96
18:2 CLAs (mg)~0~16
18:2 i (mg)~~~~
18:3 undiff (mg)1448614
18:3 n-6 c,c,c (mg)~1~0
18:3i (mg)~0~0
18:4 (mg)~000
20:2 n-6 c,c (mg)01~0
20:3 undifferentiated (mg)0
 
0
 
~
 
4
 
20:3 n-3 (mg)~0~0
20:3 n-6 (mg)~0~4
20:4 undifferentiated (mg)0
 
1
 
0
 
4
 
20:4 n-6 (mg)~~~~
21:5 (mg)~~~~
22:4 (mg)~0~0
Trans-Monoenoic Fats (mg)~
 
5
 
~
 
102
 
16:1 t (mg)~0~10
18:1 t (mg)~5~92
22:1 t (mg)~0~0
18:2 t not further defined (mg)~
 
2
 
~
 
18
 
18:2 t,t (mg)~~~~
 Amino Acids
Food ##1#2#3#4
Weight (g)1632148200
Betaine (mg)~400~
Tryptophan (mg)
(%RDI)
25
(9%)
~
(~%)
4
(2%)
60
(21%)
Threonine (mg)
(%RDI)
89
(8%)
~
(~%)
30
(3%)
432
(41%)
Isoleucine (mg)
(%RDI)
130
(9%)
~
(~%)
34
(2%)
572
(41%)
Leucine (mg)
(%RDI)
237
(9%)
~
(~%)
65
(2%)
1058
(39%)
Lysine (mg)
(%RDI)
98
(5%)
~
(~%)
19
(1%)
942
(45%)
Methionine (mg)
(%RDI)
20
(3%)
~
(~%)
18
(2%)
310
(43%)
Cystine (mg)
(%RDI)
39
(13%)
~
(~%)
12
(4%)
96
(33%)
Phenylalanine (mg)
(%RDI)
184
(21%)
~
(~%)
38
(4%)
572
(65%)
Tyrosine (mg)
(%RDI)
95
(11%)
~
(~%)
13
(2%)
530
(61%)
Valine (mg)
(%RDI)
150
(8%)
~
(~%)
46
(3%)
868
(48%)
Arginine (mg)381~55316
Histidine (mg)
(%RDI)
88
(13%)
~
(~%)
16
(2%)
260
(37%)
Alanine (mg)158~46450
Aspartic acid (mg)384~84832
Glutamic acid (mg)946~1352056
Glycine (mg)236~46254
Proline (mg)146~411244
Serine (mg)148~33650
Hydroxyproline (mg)~~~~