Nutrition Comparison Tool

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Raspberries
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Blackberries
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Strawberries
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Raspberries 1 cup (x1) 3% DV 64 calories
  • Blackberries 1 cup (x1) 3% DV 62 calories
  • Strawberries 1 cup, sliced (x1) 3% DV 53 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Raspberries 1 cup (x1) 1% DV 0.8g
  • Blackberries 1 cup (x1) 1% DV 0.7g
  • Strawberries 1 cup, sliced (x1) 1% DV 0.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Raspberries 1 cup (x1) 5% DV 14.7g
  • Blackberries 1 cup (x1) 5% DV 13.8g
  • Strawberries 1 cup, sliced (x1) 4% DV 12.7g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Raspberries 1 cup (x1) 3% DV 1.5g
  • Blackberries 1 cup (x1) 4% DV 2g
  • Strawberries 1 cup, sliced (x1) 2% DV 1.1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Raspberries 1 cup (x1) 0% DV 0mg
  • Blackberries 1 cup (x1) 0% DV 0mg
  • Strawberries 1 cup, sliced (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Raspberries 1 cup (x1) 29% DV 8g
  • Blackberries 1 cup (x1) 27% DV 7.6g
  • Strawberries 1 cup, sliced (x1) 12% DV 3.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Raspberries 1 cup (x1) 11% DV 5.4g
  • Blackberries 1 cup (x1) 14% DV 7g
  • Strawberries 1 cup, sliced (x1) 16% DV 8.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Raspberries 1 cup (x1) 5% DV 0.8mg
  • Blackberries 1 cup (x1) 5% DV 0.9mg
  • Strawberries 1 cup, sliced (x1) 4% DV 0.7mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Raspberries 1 cup (x1) 2% DV 30.8mg
  • Blackberries 1 cup (x1) 3% DV 41.8mg
  • Strawberries 1 cup, sliced (x1) 2% DV 26.6mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Raspberries 1 cup (x1) 4% DV 185.7mg
  • Blackberries 1 cup (x1) 5% DV 233.3mg
  • Strawberries 1 cup, sliced (x1) 5% DV 254mg
Comparison Table

Table Legend

  1. Raspberries
  2. Blackberries
  3. Strawberries
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 123 144 166
Calories
(%DV)
64
(3%)
62
(3%)
53
(3%)
Fat (g)
(%DV)
0.8
(1%)
0.7
(1%)
0.5
(1%)
Protein (g)
(%DV)
1.5
(3%)
2
(4%)
1.1
(2%)
Carbohydrate (g)
(%DV)
14.7
(5%)
13.8
(5%)
12.7
(4%)
Sugars (g)
(%DV)
5.4
(11%)
7
(14%)
8.1
(16%)
Fiber (g)
(%DV)
8
(29%)
7.6
(27%)
3.3
(12%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net-Carbs (g) 6.7
6.2
9.4
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 123 144 166
Calcium (mg)
(%DV)
30.8
(2%)
41.8
(3%)
26.6
(2%)
Iron, Fe (mg)
(%DV)
0.8
(5%)
0.9
(5%)
0.7
(4%)
Potassium, K (mg)
(%DV)
185.7
(4%)
233.3
(5%)
254
(5%)
Magnesium (mg)
(%DV)
27.1
(6%)
28.8
(7%)
21.6
(5%)
Phosphorus, P (mg)
(%DV)
35.7
(3%)
31.7
(3%)
39.8
(3%)
Sodium (mg)
(%DV)
1.2
(0%)
1.4
(0%)
1.7
(0%)
Zinc, Zn (mg)
(%DV)
0.5
(5%)
0.8
(7%)
0.2
(2%)
Copper, Cu (mg)
(%DV)
0.1
(12%)
0.2
(26%)
0.1
(9%)
Manganese (mg)
(%DV)
0.8
(36%)
0.9
(40%)
0.6
(28%)
Selenium, Se (μg)
(%DV)
0.2
(0%)
0.6
(1%)
0.7
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
7.3
(0%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 123 144 166
Vitamin A, RAE (μg)
(%DV)
2.5
(0%)
15.8
(2%)
1.7
(0%)
Vitamin C (mg)
(%DV)
32.2
(36%)
30.2
(34%)
97.6
(108%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0
(2%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0
(4%)
0
(3%)
0
(3%)
Niacin (B3) (mg)
(%DV)
0.7
(5%)
0.9
(6%)
0.6
(4%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(8%)
0.4
(8%)
0.2
(4%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0
(3%)
0.1
(5%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
25.8
(6%)
36
(9%)
39.8
(10%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
25.8
(6%)
36
(9%)
39.8
(10%)
Folate DFE (μg)
(%)
25.8
(6%)
36
(9%)
39.8
(10%)
Choline (mg)
(%DV)
15.1
(3%)
12.2
(2%)
9.5
(2%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
14.8
(0%)
184.3
(2%)
11.6
(0%)
Carotene, alpha (μg)
(%RDA)
19.7
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
40.6
(1%)
308.2
(10%)
19.9
(1%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 167.3
169.9
43.2
Vitamin E (mg)
(%DV)
1.1
(7%)
1.7
(11%)
0.5
(3%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
9.6
(8%)
28.5
(24%)
3.7
(3%)
Vitamin K1 (μg) 0
0
0
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 123 144 166
Water (g) 105.5
126.9
151
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.99
-4.07
-4.25
  Carbohydrates
Food # 1 2 3
Weight (g) 123 144 166
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.2
0.1
0.8
Glucose (Dextrose) (g) 2.3
3.3
3.3
Fructose (g) 2.9
3.5
4.1
Lactose (g) 0
0
0
Maltose (g) 0
0.1
0
Galactose (g) 0
0
0
Starch (g) 0
0
0.1
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 123 144 166
Monounsaturated Fats (mg) 79
68
71
Polyunsaturated Fats (mg) 461
403
257
Omega 3s (mg)
(%AI)
155
(10%)
135
(8%)
108
(7%)
Omega 6s (mg)
(%AI)
306
(2%)
268
(2%)
149
(1%)
Omega 3 to Omega 6 Ratio 0.51
0.51
0.72
Omega 6 to Omega 3 Ratio 1.98
1.98
1.38
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
19.92
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 0
0
0
15:0 (mg) ~
~
~
16:0 (mg) 20
17
20
17:0 (mg) ~
~
~
18:0 (mg) 5
4
5
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 0
0
2
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 73
63
70
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 6
6
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 306
268
149
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 155
135
108
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
~
~
20:3 undifferentiated (mg) ~
~
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 123 144 166
Betaine (mg) 1
0
0
Tryptophan (mg)
(%RDI)
~
(~%)
~
(~%)
13
(5%)
Threonine (mg)
(%RDI)
~
(~%)
~
(~%)
33
(3%)
Isoleucine (mg)
(%RDI)
~
(~%)
~
(~%)
27
(2%)
Leucine (mg)
(%RDI)
~
(~%)
~
(~%)
56
(2%)
Lysine (mg)
(%RDI)
~
(~%)
~
(~%)
43
(2%)
Methionine (mg)
(%RDI)
~
(~%)
~
(~%)
3
(0%)
Cystine (mg)
(%RDI)
~
(~%)
~
(~%)
10
(3%)
Phenylalanine (mg)
(%RDI)
~
(~%)
~
(~%)
32
(4%)
Tyrosine (mg)
(%RDI)
~
(~%)
~
(~%)
37
(4%)
Valine (mg)
(%RDI)
~
(~%)
~
(~%)
32
(2%)
Arginine (mg) ~
~
46
Histidine (mg)
(%RDI)
~
(~%)
~
(~%)
20
(3%)
Alanine (mg) ~
~
55
Aspartic acid (mg) ~
~
247
Glutamic acid (mg) ~
~
163
Glycine (mg) ~
~
43
Proline (mg) ~
~
33
Serine (mg) ~
~
42
Hydroxyproline (mg) ~
~
~
Data Source
Raspberries
USDA Food Data Central Standard Release (Common)
Blackberries
USDA Food Data Central Standard Release (Common)
Strawberries
USDA Food Data Central Standard Release (Common)
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