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Nutrition Facts Comparison Tool

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Corn Yellow Whole Kernel Frozen Microwaved
×
×
Cooked Podded Peas
×
×
Mashed Sweet Potatoes
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Corn Yellow Whole Kernel Frozen Microwaved 1 cup (x1) 8% DV 159 calories
  • Cooked Podded Peas 1 cup (x1) 4% DV 83 calories
  • Mashed Sweet Potatoes 1 cup (x1) 13% DV 258 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Corn Yellow Whole Kernel Frozen Microwaved 1 cup (x1) 3% DV 2g
  • Cooked Podded Peas 1 cup (x1) 1% DV 0.6g
  • Mashed Sweet Potatoes 1 cup (x1) 1% DV 0.5g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Corn Yellow Whole Kernel Frozen Microwaved 1 cup (x1) 12% DV 36.5g
  • Cooked Podded Peas 1 cup (x1) 5% DV 14.4g
  • Mashed Sweet Potatoes 1 cup (x1) 20% DV 59.1g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Corn Yellow Whole Kernel Frozen Microwaved 1 cup (x1) 10% DV 5.1g
  • Cooked Podded Peas 1 cup (x1) 11% DV 5.6g
  • Mashed Sweet Potatoes 1 cup (x1) 10% DV 5g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Corn Yellow Whole Kernel Frozen Microwaved 1 cup (x1) 0% DV 0mg
  • Cooked Podded Peas 1 cup (x1) 0% DV 0mg
  • Mashed Sweet Potatoes 1 cup (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Corn Yellow Whole Kernel Frozen Microwaved 1 cup (x1) 13% DV 3.7g
  • Cooked Podded Peas 1 cup (x1) 18% DV 5g
  • Mashed Sweet Potatoes 1 cup (x1) 15% DV 4.3g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Corn Yellow Whole Kernel Frozen Microwaved 1 cup (x1) 9% DV 4.7g
  • Cooked Podded Peas 1 cup (x1) 15% DV 7.7g
  • Mashed Sweet Potatoes 1 cup (x1) 28% DV 13.9g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Corn Yellow Whole Kernel Frozen Microwaved 1 cup (x1) 3% DV 0.5mg
  • Cooked Podded Peas 1 cup (x1) 21% DV 3.8mg
  • Mashed Sweet Potatoes 1 cup (x1) 19% DV 3.4mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Corn Yellow Whole Kernel Frozen Microwaved 1 cup (x1) 1% DV 7.1mg
  • Cooked Podded Peas 1 cup (x1) 7% DV 94.4mg
  • Mashed Sweet Potatoes 1 cup (x1) 6% DV 76.5mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Corn Yellow Whole Kernel Frozen Microwaved 1 cup (x1) 8% DV 389.2mg
  • Cooked Podded Peas 1 cup (x1) 7% DV 347.2mg
  • Mashed Sweet Potatoes 1 cup (x1) 11% DV 535.5mg
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Table Legend

  1. Corn Yellow Whole Kernel Frozen Microwaved
  2. Cooked Podded Peas
  3. Mashed Sweet Potatoes
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 141 160 255
Calories
(%DV)
159
(8%)
83
(4%)
258
(13%)
Fat (g)
(%DV)
2
(3%)
0.6
(1%)
0.5
(1%)
Protein (g)
(%DV)
5.1
(10%)
5.6
(11%)
5
(10%)
Carbohydrate (g)
(%DV)
36.5
(12%)
14.4
(5%)
59.1
(20%)
Sugars (g)
(%DV)
4.7
(9%)
7.7
(15%)
13.9
(28%)
Fiber (g)
(%DV)
3.7
(13%)
5
(18%)
4.3
(15%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.2
(1%)
0.1
(1%)
0.1
(1%)
Net-Carbs (g) 32.8
9.5
54.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 141 160 255
Calcium (mg)
(%DV)
7.1
(1%)
94.4
(7%)
76.5
(6%)
Iron, Fe (mg)
(%DV)
0.5
(3%)
3.8
(21%)
3.4
(19%)
Potassium, K (mg)
(%DV)
389.2
(8%)
347.2
(7%)
535.5
(11%)
Magnesium (mg)
(%DV)
35.3
(8%)
44.8
(11%)
61.2
(15%)
Phosphorus, P (mg)
(%DV)
134
(11%)
92.8
(7%)
132.6
(11%)
Sodium (mg)
(%DV)
5.6
(0%)
8
(0%)
191.3
(8%)
Zinc, Zn (mg)
(%DV)
0.7
(7%)
0.8
(7%)
0.5
(5%)
Copper, Cu (mg)
(%DV)
0.1
(8%)
0.1
(16%)
0.7
(79%)
Manganese (mg)
(%DV)
0.2
(8%)
0.4
(19%)
2.5
(110%)
Selenium, Se (μg)
(%DV)
~
(~%)
1.3
(2%)
2
(4%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 141 160 255
Vitamin A, RAE (μg)
(%DV)
16.9
(2%)
105.6
(12%)
1109.3
(123%)
Vitamin C (mg)
(%DV)
~
(~%)
35.2
(39%)
13.3
(15%)
Thiamin (B1) (mg)
(%DV)
0.1
(10%)
0.1
(9%)
0.1
(6%)
Riboflavin (B2) (mg)
(%DV)
0.1
(5%)
0.2
(15%)
0.2
(18%)
Niacin (B3) (mg)
(%DV)
2.9
(18%)
0.9
(6%)
2.4
(15%)
Vitamin B5 (PA) (mg)
(%DV)
0.9
(18%)
1.4
(27%)
1.3
(26%)
Vitamin B6 (mg)
(%DV)
0.2
(10%)
0.3
(16%)
0.6
(35%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
53.6
(13%)
56
(14%)
28.1
(7%)
Folic acid (μg)
(%)
~
(~%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
53.6
(13%)
56
(14%)
28.1
(7%)
Folate DFE (μg)
(%)
~
(~%)
56
(14%)
28.1
(7%)
Choline (mg)
(%DV)
42.7
(8%)
33.6
(6%)
~
(~%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) ~
0
0
Carotene, beta (μg)
(%RDA)
83.2
(1%)
1216
(11%)
13308.5
(123%)
Carotene, alpha (μg)
(%RDA)
28.2
(0%)
84.8
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
203
(1%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
329.9
(11%)
2097.6
(70%)
22182.4
(739%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 1137.9
1428.8
0
Vitamin E (mg)
(%DV)
0.1
(1%)
0.8
(5%)
2.8
(19%)
Vitamin D (μg)
(%DV)
~
(~%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
~
(~%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.6
(0%)
48.3
(40%)
6.1
(5%)
Vitamin K1 (μg) ~
~
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 141 160 255
Water (g) 96.4
138.6
188.4
Ash (g) 1
1
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.77
-3.55
-6.52
  Carbohydrates
Food # 1 2 3
Weight (g) 141 160 255
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 3.8
~
~
Glucose (Dextrose) (g) 0.6
~
~
Fructose (g) 0.4
~
~
Lactose (g) 0
~
~
Maltose (g) 0
~
~
Galactose (g) 0
~
~
Starch (g) 25.7
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 141 160 255
Monounsaturated Fats (mg) 405
62
20
Polyunsaturated Fats (mg) 653
267
214
Omega 3s (mg)
(%AI)
20
(1%)
40
(3%)
33
(2%)
Omega 6s (mg)
(%AI)
633
(4%)
227
(1%)
181
(1%)
Omega 3 to Omega 6 Ratio 0.03
0.18
0.18
Omega 6 to Omega 3 Ratio 32.07
5.68
5.46
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
~
22:5 n-3 (DPA) (mg) 0
0
~
22:6 n-3 (DHA) (mg) 0
0
~
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
~
6:0 (mg) 0
0
~
8:0 (mg) 0
0
~
10:0 (mg) 0
0
~
12:0 (mg) 0
0
~
13:0 (mg) ~
~
~
14:0 (mg) 0
5
~
15:0 (mg) ~
~
~
16:0 (mg) 200
101
94
17:0 (mg) ~
~
~
18:0 (mg) 13
10
10
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 0
0
~
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 405
62
20
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
~
22:1 undifferentiated (mg) 0
0
~
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 633
227
181
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 20
40
33
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 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
~
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) 141 160 255
Betaine (mg) ~
~
~
Tryptophan (mg)
(%RDI)
47
(17%)
54
(19%)
61
(22%)
Threonine (mg)
(%RDI)
154
(15%)
197
(19%)
250
(24%)
Isoleucine (mg)
(%RDI)
162
(12%)
323
(23%)
252
(18%)
Leucine (mg)
(%RDI)
637
(23%)
458
(17%)
370
(14%)
Lysine (mg)
(%RDI)
481
(23%)
403
(19%)
247
(12%)
Methionine (mg)
(%RDI)
118
(16%)
22
(3%)
125
(17%)
Cystine (mg)
(%RDI)
79
(28%)
64
(22%)
41
(14%)
Phenylalanine (mg)
(%RDI)
237
(27%)
179
(20%)
303
(35%)
Tyrosine (mg)
(%RDI)
197
(23%)
197
(22%)
207
(24%)
Valine (mg)
(%RDI)
241
(13%)
547
(30%)
329
(18%)
Arginine (mg) 213
269
235
Histidine (mg)
(%RDI)
138
(20%)
35
(5%)
94
(13%)
Alanine (mg) 413
117
275
Aspartic acid (mg) 360
458
862
Glutamic acid (mg) 1011
896
495
Glycine (mg) 185
144
227
Proline (mg) 642
125
222
Serine (mg) 285
251
260
Hydroxyproline (mg) ~
~
~
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