Nutrition Comparison Tool

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California Avocados
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Brown Rice
×
Cheddar Cheese
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • California Avocados 1 cup, pureed (x1) 19% DV 384 calories
  • Brown Rice 1 cup (x1) 12% DV 248 calories
  • Cheddar Cheese 1 oz (x1) 6% DV 114 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • California Avocados 1 cup, pureed (x1) 45% DV 35.4g
  • Brown Rice 1 cup (x1) 3% DV 2g
  • Cheddar Cheese 1 oz (x1) 12% DV 9.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • California Avocados 1 cup, pureed (x1) 7% DV 19.9g
  • Brown Rice 1 cup (x1) 17% DV 51.7g
  • Cheddar Cheese 1 oz (x1) 0% DV 1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • California Avocados 1 cup, pureed (x1) 9% DV 4.5g
  • Brown Rice 1 cup (x1) 11% DV 5.5g
  • Cheddar Cheese 1 oz (x1) 13% DV 6.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • California Avocados 1 cup, pureed (x1) 0% DV 0mg
  • Brown Rice 1 cup (x1) 0% DV 0mg
  • Cheddar Cheese 1 oz (x1) 9% DV 28.1mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • California Avocados 1 cup, pureed (x1) 56% DV 15.6g
  • Brown Rice 1 cup (x1) 12% DV 3.2g
  • Cheddar Cheese 1 oz (x1) 0% DV 0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • California Avocados 1 cup, pureed (x1) 1% DV 0.7g
  • Brown Rice 1 cup (x1) 1% DV 0.5g
  • Cheddar Cheese 1 oz (x1) 0% DV 0.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • California Avocados 1 cup, pureed (x1) 8% DV 1.4mg
  • Brown Rice 1 cup (x1) 6% DV 1.1mg
  • Cheddar Cheese 1 oz (x1) 0% DV 0mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • California Avocados 1 cup, pureed (x1) 2% DV 29.9mg
  • Brown Rice 1 cup (x1) 0% DV 6.1mg
  • Cheddar Cheese 1 oz (x1) 16% DV 201.6mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • California Avocados 1 cup, pureed (x1) 25% DV 1166.1mg
  • Brown Rice 1 cup (x1) 4% DV 173.7mg
  • Cheddar Cheese 1 oz (x1) 0% DV 21.6mg
Comparison Table

Table Legend

  1. California Avocados
  2. Brown Rice
  3. Cheddar Cheese
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 230 202 28
Calories
(%DV)
384
(19%)
248
(12%)
114
(6%)
Fat (g)
(%DV)
35.4
(45%)
2
(3%)
9.5
(12%)
Protein (g)
(%DV)
4.5
(9%)
5.5
(11%)
6.5
(13%)
Carbohydrate (g)
(%DV)
19.9
(7%)
51.7
(17%)
1
(0%)
Sugars (g)
(%DV)
0.7
(1%)
0.5
(1%)
0.1
(0%)
Fiber (g)
(%DV)
15.6
(56%)
3.2
(12%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
28.1
(9%)
Saturated Fats (g)
(%DV)
4.9
(24%)
0.5
(3%)
5.4
(27%)
Net-Carbs (g) 4.2
48.4
1
Trans Fatty Acids (g) 0
0
~
  Minerals
Food # 1 2 3
Weight (g) 230 202 28
Calcium (mg)
(%DV)
29.9
(2%)
6.1
(0%)
201.6
(16%)
Iron, Fe (mg)
(%DV)
1.4
(8%)
1.1
(6%)
0
(0%)
Potassium, K (mg)
(%DV)
1166.1
(25%)
173.7
(4%)
21.6
(0%)
Magnesium (mg)
(%DV)
66.7
(16%)
78.8
(19%)
7.7
(2%)
Phosphorus, P (mg)
(%DV)
124.2
(10%)
208.1
(17%)
129.2
(10%)
Sodium (mg)
(%DV)
18.4
(1%)
8.1
(0%)
185.5
(8%)
Zinc, Zn (mg)
(%DV)
1.6
(14%)
1.4
(13%)
1
(9%)
Copper, Cu (mg)
(%DV)
0.4
(43%)
0.2
(24%)
0
(1%)
Manganese (mg)
(%DV)
0.3
(15%)
2
(86%)
0
(0%)
Selenium, Se (μg)
(%DV)
0.9
(2%)
11.7
(21%)
8.1
(15%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 230 202 28
Vitamin A, RAE (μg)
(%DV)
16.1
(2%)
0
(0%)
95.7
(11%)
Vitamin C (mg)
(%DV)
20.2
(22%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(14%)
0.4
(30%)
0
(1%)
Riboflavin (B2) (mg)
(%DV)
0.3
(25%)
0.1
(11%)
0.1
(9%)
Niacin (B3) (mg)
(%DV)
4.4
(27%)
5.2
(32%)
0
(0%)
Vitamin B5 (PA) (mg)
(%DV)
3.4
(67%)
0.8
(15%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.7
(39%)
0.2
(15%)
0
(1%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
204.7
(51%)
18.2
(5%)
7.7
(2%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
204.7
(51%)
18.2
(5%)
7.7
(2%)
Folate DFE (μg)
(%)
204.7
(51%)
18.2
(5%)
7.7
(2%)
Choline (mg)
(%DV)
32.7
(6%)
18.6
(3%)
4.7
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0.3
(13%)
Retinol (μg) 0
0
93.7
Carotene, beta (μg)
(%RDA)
144.9
(1%)
0
(0%)
24.1
(0%)
Carotene, alpha (μg)
(%RDA)
55.2
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
62.1
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
338.1
(11%)
0
(0%)
352.7
(12%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 623.3
0
0
Vitamin E (mg)
(%DV)
4.5
(30%)
0.3
(2%)
0.2
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0.2
(1%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
0.2
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
6.8
(1%)
Vitamin K (μg)
(%DV)
48.3
(40%)
0.4
(0%)
0.7
(1%)
Vitamin K1 (μg) 0
0
0
Menaquinone-4 (μg) ~
0
2.4
  Other
Food # 1 2 3
Weight (g) 230 202 28
Water (g) 166.4
141.9
10.4
Ash (g) 4
1
1
Alcohol (g) ~
0
0
Caffeine (mg) ~
0
0
Theobromine (mg) ~
0
0
PRAL score -19.94
4.59
4.69
  Carbohydrates
Food # 1 2 3
Weight (g) 230 202 28
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.1
0.5
0
Glucose (Dextrose) (g) 0.2
0
0.1
Fructose (g) 0.2
0
0
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0.2
0
0
Starch (g) 0.3
50.1
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 230 202 28
Monounsaturated Fats (mg) 22538
745
2667
Polyunsaturated Fats (mg) 4177
739
268
Omega 3s (mg)
(%AI)
255
(16%)
22
(1%)
39
(2%)
Omega 6s (mg)
(%AI)
3885
(23%)
717
(4%)
395
(2%)
Omega 3 to Omega 6 Ratio 0.07
0.03
0.1
Omega 6 to Omega 3 Ratio 15.22
32.27
10.16
18:3 n-3 c,c,c (ALA) (mg) 255
22
31
20:5 n-3 (EPA) (mg) 0
0
3
22:5 n-3 (DPA) (mg) 0
0
5
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
0
~
Stigmasterol (mg) 4.6
~
~
Campesterol (mg) 11.5
~
~
Beta-sitosterol (mg) 174.8
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) ~
0
180
6:0 (mg) ~
0
153
8:0 (mg) 2
4
96
10:0 (mg) 0
30
233
12:0 (mg) 0
4
266
13:0 (mg) ~
~
~
14:0 (mg) 0
18
853
15:0 (mg) 0
4
90
16:0 (mg) 4773
400
2450
17:0 (mg) 0
0
54
18:0 (mg) 113
44
964
20:0 (mg) 0
8
14
22:0 (mg) 0
0
4
24:0 (mg) 0
10
2
14:1 (mg) 0
0
84
15:1 (mg) 0
0
0
16:1 undifferentiated (mg) 1605
2
143
16:1 c (mg) ~
2
114
17:1 (mg) 23
0
17
18:1 undifferentiated (mg) 20852
737
2102
18:1 c (mg) ~
737
1871
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 57
6
18
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
0
0
24:1 c (mg) ~
0
0
18:2 undiff (mg) 3850
717
333
18:2 n-6 c,c (mg) ~
717
225
18:2 CLAs (mg) ~
0
47
18:2 i (mg) ~
~
~
18:3 undiff (mg) 288
22
32
18:3 n-6 c,c,c (mg) 35
0
1
18:3i (mg) ~
0
1
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) 0
0
2
20:3 undifferentiated (mg) 37
0
11
20:3 n-3 (mg) ~
0
0
20:3 n-6 (mg) ~
0
10
20:4 undifferentiated (mg) 0
0
15
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
0
3
Trans-Monoenoic Fats (mg) ~
0
~
16:1 t (mg) ~
0
29
18:1 t (mg) ~
0
232
22:1 t (mg) ~
0
0
18:2 t not further def. (mg) ~
0
61
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 230 202 28
Betaine (mg) 2
1
0
Tryptophan (mg)
(%RDI)
57
(21%)
67
(24%)
155
(55%)
Threonine (mg)
(%RDI)
166
(16%)
192
(18%)
296
(28%)
Isoleucine (mg)
(%RDI)
191
(14%)
220
(16%)
343
(24%)
Leucine (mg)
(%RDI)
324
(12%)
432
(16%)
551
(20%)
Lysine (mg)
(%RDI)
297
(14%)
200
(10%)
291
(14%)
Methionine (mg)
(%RDI)
85
(12%)
117
(16%)
155
(21%)
Cystine (mg)
(%RDI)
62
(22%)
63
(22%)
35
(12%)
Phenylalanine (mg)
(%RDI)
218
(25%)
269
(31%)
305
(35%)
Tyrosine (mg)
(%RDI)
110
(13%)
196
(22%)
315
(36%)
Valine (mg)
(%RDI)
241
(13%)
305
(17%)
399
(22%)
Arginine (mg) 200
396
155
Histidine (mg)
(%RDI)
110
(16%)
133
(19%)
155
(22%)
Alanine (mg) 244
305
213
Aspartic acid (mg) 534
489
492
Glutamic acid (mg) 649
1063
1345
Glycine (mg) 235
257
155
Proline (mg) 221
244
709
Serine (mg) 258
271
222
Hydroxyproline (mg) ~
~
~
Data Source
California Avocados
USDA Food Data Central Standard Release (Common)
Brown Rice
USDA Food Data Central Standard Release (Common)
Cheddar Cheese
USDA Food Data Central Standard Release (Common)
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