Nutrition Comparison Tool

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Cooked Butternut Squash
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Waterchestnuts Chinese Canned Solids And Liquids
×
Cooked Lima Beans
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 4% DV 82 calories
  • Waterchestnuts Chinese Canned Solids And Liquids 1/2 cup slices (x1) 2% DV 35 calories
  • Cooked Lima Beans 1 cup (x1) 10% DV 209 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 0% DV 0.2g
  • Waterchestnuts Chinese Canned Solids And Liquids 1/2 cup slices (x1) 0% DV 0g
  • Cooked Lima Beans 1 cup (x1) 1% DV 0.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 7% DV 21.5g
  • Waterchestnuts Chinese Canned Solids And Liquids 1/2 cup slices (x1) 3% DV 8.6g
  • Cooked Lima Beans 1 cup (x1) 13% DV 40.2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 4% DV 1.8g
  • Waterchestnuts Chinese Canned Solids And Liquids 1/2 cup slices (x1) 1% DV 0.6g
  • Cooked Lima Beans 1 cup (x1) 23% DV 11.6g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 0% DV 0mg
  • Waterchestnuts Chinese Canned Solids And Liquids 1/2 cup slices (x1) 0% DV 0mg
  • Cooked Lima Beans 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 23% DV 6.6g
  • Waterchestnuts Chinese Canned Solids And Liquids 1/2 cup slices (x1) 6% DV 1.8g
  • Cooked Lima Beans 1 cup (x1) 33% DV 9.2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 8% DV 4g
  • Waterchestnuts Chinese Canned Solids And Liquids 1/2 cup slices (x1) 3% DV 1.7g
  • Cooked Lima Beans 1 cup (x1) 6% DV 2.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 7% DV 1.2mg
  • Waterchestnuts Chinese Canned Solids And Liquids 1/2 cup slices (x1) 3% DV 0.6mg
  • Cooked Lima Beans 1 cup (x1) 23% DV 4.2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 6% DV 84.1mg
  • Waterchestnuts Chinese Canned Solids And Liquids 1/2 cup slices (x1) 0% DV 2.8mg
  • Cooked Lima Beans 1 cup (x1) 4% DV 54.4mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Butternut Squash 1 cup, cubes (x1) 12% DV 582.2mg
  • Waterchestnuts Chinese Canned Solids And Liquids 1/2 cup slices (x1) 2% DV 82.6mg
  • Cooked Lima Beans 1 cup (x1) 21% DV 969mg
Comparison Table

Table Legend

  1. Cooked Butternut Squash
  2. Waterchestnuts Chinese Canned Solids And Liquids
  3. Cooked Lima Beans
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 205 70 170
Calories
(%DV)
82
(4%)
35
(2%)
209
(10%)
Fat (g)
(%DV)
0.2
(0%)
0
(0%)
0.5
(1%)
Protein (g)
(%DV)
1.8
(4%)
0.6
(1%)
11.6
(23%)
Carbohydrate (g)
(%DV)
21.5
(7%)
8.6
(3%)
40.2
(13%)
Sugars (g)
(%DV)
4
(8%)
1.7
(3%)
2.8
(6%)
Fiber (g)
(%DV)
6.6
(23%)
1.8
(6%)
9.2
(33%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0.1
(1%)
Net-Carbs (g) 14.9
6.9
31
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 205 70 170
Calcium (mg)
(%DV)
84.1
(6%)
2.8
(0%)
54.4
(4%)
Iron, Fe (mg)
(%DV)
1.2
(7%)
0.6
(3%)
4.2
(23%)
Potassium, K (mg)
(%DV)
582.2
(12%)
82.6
(2%)
969
(21%)
Magnesium (mg)
(%DV)
59.5
(14%)
3.5
(1%)
125.8
(30%)
Phosphorus, P (mg)
(%DV)
55.4
(4%)
13.3
(1%)
221
(18%)
Sodium (mg)
(%DV)
8.2
(0%)
5.6
(0%)
28.9
(1%)
Zinc, Zn (mg)
(%DV)
0.3
(2%)
0.3
(2%)
1.3
(12%)
Copper, Cu (mg)
(%DV)
0.1
(15%)
0.1
(8%)
0.5
(58%)
Manganese (mg)
(%DV)
0.4
(15%)
0.1
(5%)
2.1
(93%)
Selenium, Se (μg)
(%DV)
1
(2%)
0.5
(1%)
3.4
(6%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 205 70 170
Vitamin A, RAE (μg)
(%DV)
1143.9
(127%)
0
(0%)
25.5
(3%)
Vitamin C (mg)
(%DV)
31
(34%)
0.9
(1%)
17.2
(19%)
Thiamin (B1) (mg)
(%DV)
0.1
(12%)
0
(1%)
0.2
(20%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0
(1%)
0.2
(13%)
Niacin (B3) (mg)
(%DV)
2
(12%)
0.3
(2%)
1.8
(11%)
Vitamin B5 (PA) (mg)
(%DV)
0.7
(15%)
0.2
(3%)
0.4
(9%)
Vitamin B6 (mg)
(%DV)
0.3
(15%)
0.1
(7%)
0.3
(19%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
38.9
(10%)
4.2
(1%)
44.2
(11%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
38.9
(10%)
4.2
(1%)
44.2
(11%)
Folate DFE (μg)
(%)
38.9
(10%)
4.2
(1%)
44.2
(11%)
Choline (mg)
(%DV)
~
(~%)
13
(2%)
75
(14%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
9368.5
(87%)
0
(0%)
309.4
(3%)
Carotene, alpha (μg)
(%RDA)
2316.5
(11%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
6387.8
(30%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
22867.7
(762%)
0
(0%)
515.1
(17%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
0
0
Vitamin E (mg)
(%DV)
2.6
(18%)
0.4
(2%)
0.2
(2%)
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)
2.1
(2%)
0.1
(0%)
10.5
(9%)
Vitamin K1 (μg) ~
~
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 205 70 170
Water (g) 180
60.5
114.2
Ash (g) 1
0
4
Alcohol (g) ~
0
0
Caffeine (mg) ~
0
0
Theobromine (mg) ~
0
0
PRAL score -11.99
-1.08
-10.61
  Carbohydrates
Food # 1 2 3
Weight (g) 205 70 170
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
~
~
Glucose (Dextrose) (g) ~
~
~
Fructose (g) ~
~
~
Lactose (g) ~
~
~
Maltose (g) ~
~
~
Galactose (g) ~
~
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 205 70 170
Monounsaturated Fats (mg) 14
1
32
Polyunsaturated Fats (mg) 78
18
262
Omega 3s (mg)
(%AI)
49
(3%)
4
(0%)
85
(5%)
Omega 6s (mg)
(%AI)
29
(0%)
13
(0%)
177
(1%)
Omega 3 to Omega 6 Ratio 1.71
0.32
0.48
Omega 6 to Omega 3 Ratio 0.58
3.17
2.08
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) ~
1
0
12:0 (mg) 0
1
0
13:0 (mg) ~
~
~
14:0 (mg) 0
1
2
15:0 (mg) ~
~
~
16:0 (mg) 33
7
109
17:0 (mg) ~
~
~
18:0 (mg) 4
1
14
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 0
1
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 14
1
32
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) 29
13
177
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 49
4
85
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) 205 70 170
Betaine (mg) ~
~
~
Tryptophan (mg)
(%RDI)
27
(10%)
~
(~%)
151
(54%)
Threonine (mg)
(%RDI)
55
(5%)
~
(~%)
491
(47%)
Isoleucine (mg)
(%RDI)
72
(5%)
~
(~%)
745
(53%)
Leucine (mg)
(%RDI)
105
(4%)
~
(~%)
910
(33%)
Lysine (mg)
(%RDI)
68
(3%)
~
(~%)
765
(36%)
Methionine (mg)
(%RDI)
23
(3%)
~
(~%)
116
(16%)
Cystine (mg)
(%RDI)
16
(6%)
~
(~%)
141
(49%)
Phenylalanine (mg)
(%RDI)
72
(8%)
~
(~%)
571
(65%)
Tyrosine (mg)
(%RDI)
61
(7%)
~
(~%)
372
(43%)
Valine (mg)
(%RDI)
80
(4%)
~
(~%)
723
(40%)
Arginine (mg) 102
~
775
Histidine (mg)
(%RDI)
35
(5%)
~
(~%)
393
(56%)
Alanine (mg) 78
~
439
Aspartic acid (mg) 199
~
1243
Glutamic acid (mg) 322
~
1491
Glycine (mg) 68
~
464
Proline (mg) 66
~
172
Serine (mg) 72
~
723
Hydroxyproline (mg) ~
~
~
Data Source
Cooked Butternut Squash
USDA Food Data Central Standard Release (Common)
Waterchestnuts Chinese Canned Solids And Liquids
USDA Food Data Central Standard Release
Cooked Lima Beans
USDA Food Data Central Standard Release (Common)
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