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#1: Grated Parmesan×
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#2: Tomatoes×
×
#3: Romaine Lettuce×
×
#4: Lean Chicken Breast (Cooked)×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Grated Parmesan vs Tomatoes vs Romaine Lettuce vs Lean Chicken Breast (Cooked)

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Grated Parmesan1 oz (x1)6% DV118 calories
  • Tomatoes1 cup cherry tomatoes (x1)1% DV27 calories
  • Romaine Lettuce1 cup shredded (x2)1% DV16 calories
  • Lean Chicken Breast (Cooked)6oz chicken breast (x1)13% DV267 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Grated Parmesan1 oz (x1)12% DV7.8g
  • Tomatoes1 cup cherry tomatoes (x1)0% DV0.3g
  • Romaine Lettuce1 cup shredded (x2)0% DV0.3g
  • Lean Chicken Breast (Cooked)6oz chicken breast (x1)8% DV5.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Grated Parmesan1 oz (x1)1% DV3.9g
  • Tomatoes1 cup cherry tomatoes (x1)2% DV5.8g
  • Romaine Lettuce1 cup shredded (x2)1% DV3.1g
  • Lean Chicken Breast (Cooked)6oz chicken breast (x1)0% DV0g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Grated Parmesan1 oz (x1)16% DV8g
  • Tomatoes1 cup cherry tomatoes (x1)3% DV1.3g
  • Romaine Lettuce1 cup shredded (x2)2% DV1.2g
  • Lean Chicken Breast (Cooked)6oz chicken breast (x1)109% DV54.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Grated Parmesan1 oz (x1)8% DV24.1mg
  • Tomatoes1 cup cherry tomatoes (x1)0% DV0mg
  • Romaine Lettuce1 cup shredded (x2)0% DV0mg
  • Lean Chicken Breast (Cooked)6oz chicken breast (x1)66% DV197.2mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Grated Parmesan1 oz (x1)0% DV0g
  • Tomatoes1 cup cherry tomatoes (x1)7% DV1.8g
  • Romaine Lettuce1 cup shredded (x2)8% DV2g
  • Lean Chicken Breast (Cooked)6oz chicken breast (x1)0% DV0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Grated Parmesan1 oz (x1)0% DV0g
  • Tomatoes1 cup cherry tomatoes (x1)8% DV3.9g
  • Romaine Lettuce1 cup shredded (x2)2% DV1.1g
  • Lean Chicken Breast (Cooked)6oz chicken breast (x1)0% DV0g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Grated Parmesan1 oz (x1)1% DV0.1mg
  • Tomatoes1 cup cherry tomatoes (x1)2% DV0.4mg
  • Romaine Lettuce1 cup shredded (x2)5% DV0.9mg
  • Lean Chicken Breast (Cooked)6oz chicken breast (x1)5% DV0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Grated Parmesan1 oz (x1)18% DV238.8mg
  • Tomatoes1 cup cherry tomatoes (x1)1% DV14.9mg
  • Romaine Lettuce1 cup shredded (x2)2% DV31mg
  • Lean Chicken Breast (Cooked)6oz chicken breast (x1)1% DV10.2mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Grated Parmesan1 oz (x1)1% DV50.4mg
  • Tomatoes1 cup cherry tomatoes (x1)8% DV353.1mg
  • Romaine Lettuce1 cup shredded (x2)5% DV232.2mg
  • Lean Chicken Breast (Cooked)6oz chicken breast (x1)12% DV583.1mg
~ = missing data
 Macronutrients
Food ##1#2#3#4
Weight (g)2814994170
Calories
(%DV)
118
(6%)
27
(1%)
16
(1%)
267
(13%)
Fat (g)
(%DV)
7.8
(12%)
0.3
(0%)
0.3
(0%)
5.5
(8%)
Protein (g)
(%DV)
8
(16%)
1.3
(3%)
1.2
(2%)
54.5
(109%)
Carbohydrate (g)
(%DV)
3.9
(1%)
5.8
(2%)
3.1
(1%)
0
(0%)
Sugars (g)
(%DV)
0
(0%)
3.9
(8%)
1.1
(2%)
0
(0%)
Fiber (g)
(%DV)
0
(0%)
1.8
(7%)
2
(8%)
0
(0%)
Cholesterol (mg)
(%DV)
24.1
(8%)
0
(0%)
0
(0%)
197.2
(66%)
Saturated Fats (g)
(%DV)
4.3
(22%)
0
(0%)
0
(0%)
1.7
(9%)
Net-Carbs (g)3.941.10
Trans Fatty Acids (g)0.2000
 Minerals
Food ##1#2#3#4
Weight (g)2814994170
Calcium (mg)
(%DV)
238.8
(18%)
14.9
(1%)
31
(2%)
10.2
(1%)
Iron, Fe (mg)
(%DV)
0.1
(1%)
0.4
(2%)
0.9
(5%)
0.8
(5%)
Potassium, K (mg)
(%DV)
50.4
(1%)
353.1
(8%)
232.2
(5%)
583.1
(12%)
Magnesium (mg)
(%DV)
9.5
(2%)
16.4
(4%)
13.2
(3%)
54.4
(13%)
Phosphorus, P (mg)
(%DV)
175.6
(14%)
35.8
(3%)
28.2
(2%)
409.7
(33%)
Sodium (mg)
(%DV)
505.1
(21%)
7.5
(0%)
7.5
(0%)
79.9
(3%)
Zinc, Zn (mg)
(%DV)
1.2
(11%)
0.3
(2%)
0.2
(2%)
1.6
(15%)
Copper, Cu (mg)
(%DV)
0
(1%)
0.1
(10%)
0
(5%)
0.1
(8%)
Manganese (mg)
(%DV)
0
(1%)
0.2
(7%)
0.1
(6%)
0
(1%)
Selenium, Se (μg)
(%DV)
9.6
(18%)
0
(0%)
0.4
(1%)
54.2
(99%)
Fluoride, F (μg)
(%AI)
~
(~%)
3.4
(0%)
~
(~%)
~
(~%)
Molybdenum (μg)~~~~
Iodine, I (μg)~~~~
Chlorine (mg)~~~~
Chromium (μg)~~~~
 Vitamins
Food ##1#2#3#4
Weight (g)2814994170
Vitamin A, RAE (μg)
(%DV)
73.4
(8%)
62.6
(7%)
409.8
(46%)
17
(2%)
Vitamin C (mg)
(%DV)
0
(0%)
20.4
(23%)
3.8
(4%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(1%)
0.1
(5%)
0.1
(6%)
0.2
(14%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0
(2%)
0.1
(5%)
0.3
(24%)
Niacin (B3) (mg)
(%DV)
0
(0%)
0.9
(6%)
0.3
(2%)
16.1
(100%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(3%)
0.1
(3%)
0.1
(3%)
2.7
(54%)
Vitamin B6 (mg)
(%DV)
0
(1%)
0.1
(7%)
0.1
(4%)
1.6
(92%)
Biotin (μg)~~~~
Folate (B9) (μg)
(%DV)
1.7
(0%)
22.4
(6%)
127.8
(32%)
~
(~%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
~
(~%)
Food Folate (μg)
(%DV)
1.7
(0%)
22.4
(6%)
127.8
(32%)
~
(~%)
Folate DFE (μg)
(%DV)
1.7
(0%)
22.4
(6%)
127.8
(32%)
~
(~%)
Choline (mg)
(%DV)
3.9
(1%)
10
(2%)
9.3
(2%)
198.9
(36%)
Vitamin B12 (μg)
(%DV)
0.4
(16%)
0
(0%)
0
(0%)
0.3
(14%)
Retinol (μg)71.40017
Carotene, beta (μg)
(%RDA)
20.4
(0%)
669
(6%)
4912.4
(45%)
0
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
150.5
(1%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
272.7
(9%)
1241.2
(41%)
8187.4
(273%)
56.1
(2%)
Lycopene (μg)03833.800
Lut + Zeaxanthin (μg)0183.32173.30
Vitamin E (mg)
(%DV)
0.1
(1%)
0.8
(5%)
0.1
(1%)
0.6
(4%)
Vitamin D (μg)
(%DV)
0.1
(1%)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg)~~~~
Vitamin D3 (μg)0.1~~0
Vitamin D (IU)
(%DV)
5.9
(1%)
0
(0%)
0
(0%)
1.7
(0%)
Vitamin K (μg)
(%DV)
0.5
(0%)
11.8
(10%)
96.4
(80%)
7.3
(6%)
Vitamin K1 (μg)000~
Menaquinone-4 (μg)2~~~
 Other
Food ##1#2#3#4
Weight (g)2814994170
Water (g)6.3140.888.9111
Ash (g)2112
Alcohol (g)0000
Caffeine (mg)0000
Theobromine (mg)0000
PRAL score5.98-6.11-4.0428
 Carbohydrates
Food ##1#2#3#4
Weight (g)2814994170
Soluble Fiber (g)~~~~
Insoluble Fiber (g)~~~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g)000~
Glucose (Dextrose) (g)01.90.4~
Fructose (g)020.8~
Lactose (g)000~
Maltose (g)000~
Galactose (g)000~
Starch (g)~00~
Carbohydrate, other (g)~~~~
Total sugar alcohols (g)~~~~
 Fats
Food ##1#2#3#4
Weight (g)2814994170
Omega 3s (mg)
(%AI)
33
(2%)
4
(0%)
106
(7%)
82
(5%)
Omega 6s (mg)
(%AI)
379
(2%)
119
(1%)
44
(0%)
1117
(7%)
Omega 3 to Omega 6 Ratio0.09
 
0.04
 
2.4
 
0.07
 
Omega 6 to Omega 3 Ratio11.36
 
26.67
 
0.42
 
13.69
 
18:3 n-3 c,c,c (ALA) (mg)29
 
~
 
~
 
44
 
20:5 n-3 (EPA) (mg)0007
22:5 n-3 (DPA) (mg)40017
22:6 n-3 (DHA) (mg)00012
Trans-Polyenoic Fats (mg)48
 
~
 
~
 
3
 
Stigmasterol (mg)~~~~
Campesterol (mg)~~~~
Beta-sitosterol (mg)~~~~
Phytosterols (mg)~10.43~~
4:0 (mg)138000
6:0 (mg)118000
8:0 (mg)74000
10:0 (mg)1770026
12:0 (mg)203009
13:0 (mg)~~~~
14:0 (mg)6530032
15:0 (mg)67~~7
16:0 (mg)209530331268
17:0 (mg)41~~7
18:0 (mg)718125359
20:0 (mg)13~~3
22:0 (mg)3~~9
24:0 (mg)3~~0
Fatty acids, total monounsaturated (mg)1996
 
46
 
11
 
2168
 
14:1 (mg)64~~9
15:1 (mg)0~~0
16:1 undifferentiated (mg)102
 
1
 
3
 
264
 
16:1 c (mg)80~~264
17:1 (mg)13~~3
18:1 undifferentiated (mg)1803
 
45
 
8
 
1863
 
18:1 c (mg)1628~~1845
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
~
 
20:1 (mg)140031
22:1 undifferentiated (mg)0
 
0
 
0
 
0
 
22:1 c (mg)0~~0
24:1 c (mg)0~~0
Fatty acids, total polyunsaturated (mg)388
 
124
 
150
 
1345
 
18:2 undiff (mg)329119441022
18:2 n-6 c,c (mg)244~~1017
18:2 CLAs (mg)38~~2
18:2 i (mg)~~~~
18:3 undiff (mg)30410644
18:3 n-6 c,c,c (mg)1~~0
18:3i (mg)1~~0
18:4 (mg)0000
20:2 n-6 c,c (mg)2~~19
20:3 undifferentiated (mg)8
 
~
 
~
 
37
 
20:3 n-3 (mg)1~~2
20:3 n-6 (mg)7~~36
20:4 undifferentiated (mg)11
 
0
 
0
 
146
 
20:4 n-6 (mg)~~~~
21:5 (mg)~~~~
22:4 (mg)2~~39
Trans-Monoenoic Fats (mg)197
 
~
 
~
 
19
 
16:1 t (mg)22~~0
18:1 t (mg)175~~19
22:1 t (mg)0~~0
18:2 t not further defined (mg)47
 
~
 
~
 
3
 
18:2 t,t (mg)~~~~
 Amino Acids
Food ##1#2#3#4
Weight (g)2814994170
Betaine (mg)00017
Tryptophan (mg)
(%RDI)
107
(38%)
9
(3%)
9
(3%)
687
(245%)
Threonine (mg)
(%RDI)
301
(29%)
40
(4%)
40
(4%)
2445
(233%)
Isoleucine (mg)
(%RDI)
407
(29%)
27
(2%)
42
(3%)
2674
(191%)
Leucine (mg)
(%RDI)
769
(28%)
37
(1%)
71
(3%)
4508
(165%)
Lysine (mg)
(%RDI)
616
(29%)
40
(2%)
60
(3%)
5241
(250%)
Methionine (mg)
(%RDI)
210
(29%)
9
(1%)
14
(2%)
1418
(195%)
Cystine (mg)
(%RDI)
25
(9%)
13
(5%)
6
(2%)
571
(199%)
Phenylalanine (mg)
(%RDI)
431
(49%)
40
(5%)
61
(7%)
2200
(251%)
Tyrosine (mg)
(%RDI)
482
(55%)
21
(2%)
24
(3%)
1964
(224%)
Valine (mg)
(%RDI)
522
(29%)
27
(1%)
52
(3%)
2822
(155%)
Arginine (mg)32431513686
Histidine (mg)
(%RDI)
226
(32%)
21
(3%)
20
(3%)
2032
(290%)
Alanine (mg)24140533182
Aspartic acid (mg)5532011315126
Glutamic acid (mg)17996421678073
Glycine (mg)15728462412
Proline (mg)95622421732
Serine (mg)47439472077
Hydroxyproline (mg)~~~~