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Nutrition Facts Comparison Tool

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Watercress
×
×
Cooked Sockeye Salmon
×
×
Quinoa Cooked
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 4 calories
  • Cooked Sockeye Salmon 6oz fillet (x1) 13% DV 265 calories
  • Quinoa Cooked 1 cup (x1) 11% DV 222 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 0g
  • Cooked Sockeye Salmon 6oz fillet (x1) 12% DV 9.5g
  • Quinoa Cooked 1 cup (x1) 5% DV 3.6g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 0.4g
  • Cooked Sockeye Salmon 6oz fillet (x1) 0% DV 0g
  • Quinoa Cooked 1 cup (x1) 13% DV 39.4g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Watercress 1 cup, chopped (x1) 2% DV 0.8g
  • Cooked Sockeye Salmon 6oz fillet (x1) 90% DV 45g
  • Quinoa Cooked 1 cup (x1) 16% DV 8.1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 0mg
  • Cooked Sockeye Salmon 6oz fillet (x1) 35% DV 103.7mg
  • Quinoa Cooked 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Watercress 1 cup, chopped (x1) 1% DV 0.2g
  • Cooked Sockeye Salmon 6oz fillet (x1) 0% DV 0g
  • Quinoa Cooked 1 cup (x1) 19% DV 5.2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 0.1g
  • Cooked Sockeye Salmon 6oz fillet (x1) 0% DV 0g
  • Quinoa Cooked 1 cup (x1) 3% DV 1.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Watercress 1 cup, chopped (x1) 0% DV 0.1mg
  • Cooked Sockeye Salmon 6oz fillet (x1) 5% DV 0.9mg
  • Quinoa Cooked 1 cup (x1) 15% DV 2.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Watercress 1 cup, chopped (x1) 3% DV 40.8mg
  • Cooked Sockeye Salmon 6oz fillet (x1) 1% DV 18.7mg
  • Quinoa Cooked 1 cup (x1) 2% DV 31.5mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Watercress 1 cup, chopped (x1) 2% DV 112.2mg
  • Cooked Sockeye Salmon 6oz fillet (x1) 16% DV 741.2mg
  • Quinoa Cooked 1 cup (x1) 7% DV 318.2mg

Table Legend

  1. Watercress
  2. Cooked Sockeye Salmon
  3. Quinoa Cooked
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 34 170 185
Calories
(%DV)
4
(0%)
265
(13%)
222
(11%)
Fat (g)
(%DV)
0
(0%)
9.5
(12%)
3.6
(5%)
Protein (g)
(%DV)
0.8
(2%)
45
(90%)
8.1
(16%)
Carbohydrate (g)
(%DV)
0.4
(0%)
0
(0%)
39.4
(13%)
Sugars (g)
(%DV)
0.1
(0%)
0
(0%)
1.6
(3%)
Fiber (g)
(%DV)
0.2
(1%)
0
(0%)
5.2
(19%)
Cholesterol (mg)
(%DV)
0
(0%)
103.7
(35%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
1.6
(8%)
0.4
(2%)
Net-Carbs (g) 0.3
0
34.2
Trans Fatty Acids (g) 0
0
~
  Minerals
Food # 1 2 3
Weight (g) 34 170 185
Calcium (mg)
(%DV)
40.8
(3%)
18.7
(1%)
31.5
(2%)
Iron, Fe (mg)
(%DV)
0.1
(0%)
0.9
(5%)
2.8
(15%)
Potassium, K (mg)
(%DV)
112.2
(2%)
741.2
(16%)
318.2
(7%)
Magnesium (mg)
(%DV)
7.1
(2%)
61.2
(15%)
118.4
(28%)
Phosphorus, P (mg)
(%DV)
20.4
(2%)
518.5
(41%)
281.2
(22%)
Sodium (mg)
(%DV)
13.9
(1%)
156.4
(7%)
13
(1%)
Zinc, Zn (mg)
(%DV)
0
(0%)
0.9
(9%)
2
(18%)
Copper, Cu (mg)
(%DV)
0
(3%)
0.1
(14%)
0.4
(39%)
Manganese (mg)
(%DV)
0.1
(4%)
0
(1%)
1.2
(51%)
Selenium, Se (μg)
(%DV)
0.3
(1%)
60.4
(110%)
5.2
(9%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 34 170 185
Vitamin A, RAE (μg)
(%DV)
54.4
(6%)
98.6
(11%)
0
(0%)
Vitamin C (mg)
(%DV)
14.6
(16%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0.3
(22%)
0.2
(16%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.4
(32%)
0.2
(16%)
Niacin (B3) (mg)
(%DV)
0.1
(0%)
17.2
(108%)
0.8
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
2.2
(43%)
~
(~%)
Vitamin B6 (mg)
(%DV)
0
(3%)
1.4
(83%)
0.2
(13%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
3.1
(1%)
11.9
(3%)
77.7
(19%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
3.1
(1%)
11.9
(3%)
77.7
(19%)
Folate DFE (μg)
(%)
3.1
(1%)
11.9
(3%)
77.7
(19%)
Choline (mg)
(%DV)
3.1
(1%)
191.4
(35%)
42.6
(8%)
Vitamin B12 (μg)
(%DV)
0
(0%)
7.6
(317%)
0
(0%)
Retinol (μg) 0
98.6
0
Carotene, beta (μg)
(%RDA)
650.8
(6%)
0
(0%)
5.6
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
1084.9
(36%)
328.1
(11%)
9.3
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 1960.8
0
98.1
Vitamin E (mg)
(%DV)
0.3
(2%)
1.7
(11%)
1.2
(8%)
Vitamin D (μg)
(%DV)
0
(0%)
28.4
(142%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
28.4
~
Vitamin D (IU)
(%DV)
0
(0%)
1139
(142%)
0
(0%)
Vitamin K (μg)
(%DV)
85
(71%)
0.2
(0%)
0
(0%)
Vitamin K1 (μg) ~
0
~
Menaquinone-4 (μg) ~
0.7
~
  Other
Food # 1 2 3
Weight (g) 34 170 185
Water (g) 32.3
114.5
132.5
Ash (g) 0
3
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -1.95
23.75
4.16
  Carbohydrates
Food # 1 2 3
Weight (g) 34 170 185
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
0
~
Glucose (Dextrose) (g) ~
0
~
Fructose (g) ~
0
~
Lactose (g) ~
0
~
Maltose (g) ~
0
~
Galactose (g) ~
0
~
Starch (g) ~
0
32.6
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 34 170 185
Monounsaturated Fats (mg) 3
3169
977
Polyunsaturated Fats (mg) 12
2256
1994
Omega 3s (mg)
(%AI)
8
(0%)
1727
(108%)
28
(2%)
Omega 6s (mg)
(%AI)
4
(0%)
360
(2%)
1802
(11%)
Omega 3 to Omega 6 Ratio 1.92
4.79
0.02
Omega 6 to Omega 3 Ratio 0.52
0.21
64.93
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
508
0
22:5 n-3 (DPA) (mg) 0
158
0
22:6 n-3 (DHA) (mg) 0
952
28
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
2
0
12:0 (mg) 0
5
0
13:0 (mg) ~
~
~
14:0 (mg) 0
255
0
15:0 (mg) ~
31
~
16:0 (mg) 8
1110
363
17:0 (mg) ~
22
~
18:0 (mg) 1
211
22
20:0 (mg) ~
10
~
22:0 (mg) ~
2
~
24:0 (mg) ~
0
~
14:1 (mg) ~
7
~
15:1 (mg) ~
0
~
16:1 undifferentiated (mg) 1
279
0
16:1 c (mg) ~
~
~
17:1 (mg) ~
26
~
18:1 undifferentiated (mg) 2
1433
860
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
760
57
22:1 undifferentiated (mg) 0
636
50
22:1 c (mg) ~
~
~
24:1 c (mg) ~
29
~
18:2 undiff (mg) 4
323
1802
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 8
99
157
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
109
0
20:2 n-6 c,c (mg) ~
32
~
20:3 undifferentiated (mg) ~
29
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
34
6
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
5
~
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) 34 170 185
Betaine (mg) ~
~
~
Tryptophan (mg)
(%RDI)
10
(4%)
570
(203%)
96
(34%)
Threonine (mg)
(%RDI)
45
(4%)
2120
(202%)
242
(23%)
Isoleucine (mg)
(%RDI)
32
(2%)
2166
(155%)
290
(21%)
Leucine (mg)
(%RDI)
56
(2%)
3715
(136%)
483
(18%)
Lysine (mg)
(%RDI)
46
(2%)
4376
(208%)
442
(21%)
Methionine (mg)
(%RDI)
7
(1%)
1459
(200%)
178
(24%)
Cystine (mg)
(%RDI)
2
(1%)
502
(175%)
117
(41%)
Phenylalanine (mg)
(%RDI)
39
(4%)
1846
(211%)
342
(39%)
Tyrosine (mg)
(%RDI)
21
(2%)
2052
(235%)
154
(18%)
Valine (mg)
(%RDI)
47
(3%)
2484
(136%)
342
(19%)
Arginine (mg) 51
2917
629
Histidine (mg)
(%RDI)
14
(2%)
1209
(173%)
235
(34%)
Alanine (mg) 47
2803
339
Aspartic acid (mg) 64
4604
653
Glutamic acid (mg) 65
6633
1073
Glycine (mg) 38
2166
400
Proline (mg) 33
1664
444
Serine (mg) 20
1800
326
Hydroxyproline (mg) ~
~
~
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