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Nutrition Facts Comparison Tool

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Almonds
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×
Nonfat Greek Yogurt
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×
Raspberries
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories
  • Nonfat Greek Yogurt 1 container (x1) 5% DV 100 calories
  • Raspberries 1 cup (x1) 3% DV 64 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g
  • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.7g
  • Raspberries 1 cup (x1) 1% DV 0.8g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g
  • Nonfat Greek Yogurt 1 container (x1) 2% DV 6.1g
  • Raspberries 1 cup (x1) 5% DV 14.7g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g
  • Nonfat Greek Yogurt 1 container (x1) 35% DV 17.3g
  • Raspberries 1 cup (x1) 3% DV 1.5g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg
  • Nonfat Greek Yogurt 1 container (x1) 3% DV 8.5mg
  • Raspberries 1 cup (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g
  • Nonfat Greek Yogurt 1 container (x1) 0% DV 0g
  • Raspberries 1 cup (x1) 29% DV 8g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g
  • Nonfat Greek Yogurt 1 container (x1) 11% DV 5.5g
  • Raspberries 1 cup (x1) 11% DV 5.4g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg
  • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.1mg
  • Raspberries 1 cup (x1) 5% DV 0.8mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg
  • Nonfat Greek Yogurt 1 container (x1) 14% DV 187mg
  • Raspberries 1 cup (x1) 2% DV 30.8mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
  • Nonfat Greek Yogurt 1 container (x1) 5% DV 239.7mg
  • Raspberries 1 cup (x1) 4% DV 185.7mg
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Table Legend

  1. Almonds
  2. Nonfat Greek Yogurt
  3. Raspberries
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 170 123
Calories
(%DV)
164
(8%)
100
(5%)
64
(3%)
Fat (g)
(%DV)
14.2
(18%)
0.7
(1%)
0.8
(1%)
Protein (g)
(%DV)
6
(12%)
17.3
(35%)
1.5
(3%)
Carbohydrate (g)
(%DV)
6.1
(2%)
6.1
(2%)
14.7
(5%)
Sugars (g)
(%DV)
1.2
(2%)
5.5
(11%)
5.4
(11%)
Fiber (g)
(%DV)
3.6
(13%)
0
(0%)
8
(29%)
Cholesterol (mg)
(%DV)
0
(0%)
8.5
(3%)
0
(0%)
Saturated Fats (g)
(%DV)
1.1
(5%)
0.2
(1%)
0
(0%)
Net-Carbs (g) 2.6
6.1
6.7
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 28 170 123
Calcium (mg)
(%DV)
76.4
(6%)
187
(14%)
30.8
(2%)
Iron, Fe (mg)
(%DV)
1.1
(6%)
0.1
(1%)
0.8
(5%)
Potassium, K (mg)
(%DV)
208.2
(4%)
239.7
(5%)
185.7
(4%)
Magnesium (mg)
(%DV)
76.7
(18%)
18.7
(4%)
27.1
(6%)
Phosphorus, P (mg)
(%DV)
136.6
(11%)
229.5
(18%)
35.7
(3%)
Sodium (mg)
(%DV)
0.3
(0%)
61.2
(3%)
1.2
(0%)
Zinc, Zn (mg)
(%DV)
0.9
(8%)
0.9
(8%)
0.5
(5%)
Copper, Cu (mg)
(%DV)
0.3
(33%)
0
(3%)
0.1
(12%)
Manganese (mg)
(%DV)
0.6
(27%)
0
(1%)
0.8
(36%)
Selenium, Se (μg)
(%DV)
1.2
(2%)
16.5
(30%)
0.2
(0%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 170 123
Vitamin A, RAE (μg)
(%DV)
0
(0%)
1.7
(0%)
2.5
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
32.2
(36%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0
(3%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0.3
(25%)
0.5
(36%)
0
(4%)
Niacin (B3) (mg)
(%DV)
1
(6%)
0.4
(2%)
0.7
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(3%)
0.6
(11%)
0.4
(8%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0.1
(6%)
0.1
(4%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
12.5
(3%)
11.9
(3%)
25.8
(6%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
12.5
(3%)
11.9
(3%)
25.8
(6%)
Folate DFE (μg)
(%)
12.5
(3%)
11.9
(3%)
25.8
(6%)
Choline (mg)
(%DV)
14.8
(3%)
25.7
(5%)
15.1
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
1.3
(53%)
0
(0%)
Retinol (μg) 0
1.7
0
Carotene, beta (μg)
(%RDA)
0.3
(0%)
0
(0%)
14.8
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
19.7
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0.6
(0%)
6.8
(0%)
40.6
(1%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0.3
0
167.3
Vitamin E (mg)
(%DV)
7.3
(49%)
0
(0%)
1.1
(7%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
0
~
Vitamin D3 (μg) ~
0
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
0
(0%)
9.6
(8%)
Vitamin K1 (μg) 0
0
0
Menaquinone-4 (μg) ~
0
~
  Other
Food # 1 2 3
Weight (g) 28 170 123
Water (g) 1.3
144.7
105.5
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.6
9
-2.99
  Carbohydrates
Food # 1 2 3
Weight (g) 28 170 123
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 1.1
0
0.2
Glucose (Dextrose) (g) 0
0
2.3
Fructose (g) 0
0
2.9
Lactose (g) 0
4.3
0
Maltose (g) 0
0
0
Galactose (g) 0
1.2
0
Starch (g) 0.2
~
0
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 170 123
Monounsaturated Fats (mg) 8960
90
79
Polyunsaturated Fats (mg) 3501
20
461
Omega 3s (mg)
(%AI)
1
(0%)
2
(0%)
155
(10%)
Omega 6s (mg)
(%AI)
3501
(21%)
17
(0%)
306
(2%)
Omega 3 to Omega 6 Ratio 0
0.1
0.51
Omega 6 to Omega 3 Ratio 4109.33
10
1.98
18:3 n-3 c,c,c (ALA) (mg) 1
2
~
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) 1
0
~
Stigmasterol (mg) 1.136
~
~
Campesterol (mg) 1.42
~
~
Beta-sitosterol (mg) 36.9
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
5
0
8:0 (mg) 0
7
0
10:0 (mg) 0
22
0
12:0 (mg) 0
10
0
13:0 (mg) 0
~
~
14:0 (mg) 1
26
0
15:0 (mg) 0
5
~
16:0 (mg) 876
83
20
17:0 (mg) 1
5
~
18:0 (mg) 200
36
5
20:0 (mg) 2
0
~
22:0 (mg) 0
0
~
24:0 (mg) 0
0
~
14:1 (mg) 0
2
~
15:1 (mg) 0
0
~
16:1 undifferentiated (mg) 68
3
0
16:1 c (mg) 64
3
~
17:1 (mg) 4
0
~
18:1 undifferentiated (mg) 8887
83
73
18:1 c (mg) 8887
73
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 1
3
6
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
0
~
24:1 c (mg) 0
0
~
18:2 undiff (mg) 3500
17
306
18:2 n-6 c,c (mg) 3499
17
~
18:2 CLAs (mg) 1
0
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 1
2
155
18:3 n-6 c,c,c (mg) 0
0
~
18:3i (mg) ~
0
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) 1
0
~
20:3 undifferentiated (mg) 0
0
~
20:3 n-3 (mg) ~
0
~
20:3 n-6 (mg) ~
0
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
0
~
Trans-Monoenoic Fats (mg) 3
10
~
16:1 t (mg) 3
0
~
18:1 t (mg) 0
10
~
22:1 t (mg) ~
0
~
18:2 t not further def. (mg) 1
0
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 28 170 123
Betaine (mg) 0
1
1
Tryptophan (mg)
(%RDI)
60
(21%)
~
(~%)
~
(~%)
Threonine (mg)
(%RDI)
171
(16%)
~
(~%)
~
(~%)
Isoleucine (mg)
(%RDI)
213
(15%)
~
(~%)
~
(~%)
Leucine (mg)
(%RDI)
418
(15%)
~
(~%)
~
(~%)
Lysine (mg)
(%RDI)
161
(8%)
~
(~%)
~
(~%)
Methionine (mg)
(%RDI)
45
(6%)
~
(~%)
~
(~%)
Cystine (mg)
(%RDI)
61
(21%)
~
(~%)
~
(~%)
Phenylalanine (mg)
(%RDI)
321
(37%)
~
(~%)
~
(~%)
Tyrosine (mg)
(%RDI)
128
(15%)
~
(~%)
~
(~%)
Valine (mg)
(%RDI)
243
(13%)
~
(~%)
~
(~%)
Arginine (mg) 700
~
~
Histidine (mg)
(%RDI)
153
(22%)
~
(~%)
~
(~%)
Alanine (mg) 284
~
~
Aspartic acid (mg) 749
~
~
Glutamic acid (mg) 1763
~
~
Glycine (mg) 406
~
~
Proline (mg) 275
~
~
Serine (mg) 259
~
~
Hydroxyproline (mg) ~
~
~
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