Nutrition Comparison Tool

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Walnuts
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Ricotta Cheese
×
Almonds
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 9% DV 186 calories
  • Ricotta Cheese 1/2 cup (x1) 9% DV 186 calories
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 24% DV 18.5g
  • Ricotta Cheese 1/2 cup (x1) 16% DV 12.6g
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 1% DV 3.9g
  • Ricotta Cheese 1/2 cup (x1) 3% DV 9g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 9% DV 4.3g
  • Ricotta Cheese 1/2 cup (x1) 19% DV 9.3g
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 0% DV 0mg
  • Ricotta Cheese 1/2 cup (x1) 20% DV 60.8mg
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 7% DV 1.9g
  • Ricotta Cheese 1/2 cup (x1) 0% DV 0g
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 1% DV 0.7g
  • Ricotta Cheese 1/2 cup (x1) 1% DV 0.3g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 5% DV 0.8mg
  • Ricotta Cheese 1/2 cup (x1) 1% DV 0.2mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 2% DV 27.8mg
  • Ricotta Cheese 1/2 cup (x1) 20% DV 255.4mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Walnuts 1 oz (14 halves) (x1) 3% DV 125.2mg
  • Ricotta Cheese 1/2 cup (x1) 6% DV 271.6mg
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
Comparison Table

Table Legend

  1. Walnuts
  2. Ricotta Cheese
  3. Almonds
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 124 28
Calories
(%DV)
186
(9%)
186
(9%)
164
(8%)
Fat (g)
(%DV)
18.5
(24%)
12.6
(16%)
14.2
(18%)
Protein (g)
(%DV)
4.3
(9%)
9.3
(19%)
6
(12%)
Carbohydrate (g)
(%DV)
3.9
(1%)
9
(3%)
6.1
(2%)
Sugars (g)
(%DV)
0.7
(1%)
0.3
(1%)
1.2
(2%)
Fiber (g)
(%DV)
1.9
(7%)
0
(0%)
3.6
(13%)
Cholesterol (mg)
(%DV)
0
(0%)
60.8
(20%)
0
(0%)
Saturated Fats (g)
(%DV)
1.7
(9%)
8
(40%)
1.1
(5%)
Net-Carbs (g) 2
9
2.6
Trans Fatty Acids (g) ~
0.4
0
  Minerals
Food # 1 2 3
Weight (g) 28 124 28
Calcium (mg)
(%DV)
27.8
(2%)
255.4
(20%)
76.4
(6%)
Iron, Fe (mg)
(%DV)
0.8
(5%)
0.2
(1%)
1.1
(6%)
Potassium, K (mg)
(%DV)
125.2
(3%)
271.6
(6%)
208.2
(4%)
Magnesium (mg)
(%DV)
44.9
(11%)
24.8
(6%)
76.7
(18%)
Phosphorus, P (mg)
(%DV)
98.3
(8%)
191
(15%)
136.6
(11%)
Sodium (mg)
(%DV)
0.6
(0%)
136.4
(6%)
0.3
(0%)
Zinc, Zn (mg)
(%DV)
0.9
(8%)
0.7
(6%)
0.9
(8%)
Copper, Cu (mg)
(%DV)
0.5
(50%)
0
(2%)
0.3
(33%)
Manganese (mg)
(%DV)
1
(42%)
0
(1%)
0.6
(27%)
Selenium, Se (mcg)
(%DV)
1.4
(3%)
7.3
(13%)
1.2
(2%)
Fluoride, F (mcg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 124 28
Vitamin A, RAE (mcg)
(%DV)
0.3
(0%)
148.8
(17%)
0
(0%)
Vitamin C (mg)
(%DV)
0.4
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0
(1%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.4
(28%)
0.3
(25%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.2
(1%)
1
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0.2
(3%)
0.6
(11%)
0.1
(3%)
Vitamin B6 (mg)
(%DV)
0.2
(9%)
0.1
(7%)
0
(2%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)
27.8
(7%)
5
(1%)
12.5
(3%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
27.8
(7%)
5
(1%)
12.5
(3%)
Folate DFE (mcg)
(%)
27.8
(7%)
5
(1%)
12.5
(3%)
Choline (mg)
(%DV)
11.1
(2%)
21.7
(4%)
14.8
(3%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
1.1
(44%)
0
(0%)
Retinol (mcg) 0
145.1
0
Carotene, beta (mcg)
(%RDA)
3.4
(0%)
40.9
(0%)
0.3
(0%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
5.7
(0%)
551.8
(18%)
0.6
(0%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 2.6
0
0.3
Vitamin E (mg)
(%DV)
0.2
(1%)
0.1
(1%)
7.3
(49%)
Vitamin D (mcg)
(%DV)
0
(0%)
0.2
(1%)
0
(0%)
Vitamin D2 (mcg) ~
~
~
Vitamin D3 (mcg) ~
0.2
~
Vitamin D (IU)
(%DV)
0
(0%)
12.4
(2%)
0
(0%)
Vitamin K (mcg)
(%DV)
0.8
(1%)
1.4
(1%)
0
(0%)
Vitamin K1 (mcg) 0
~
0
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 28 124 28
Water (g) 1.2
91.4
1.3
Ash (g) 1
2
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 1.57
1.94
0.6
  Carbohydrates
Food # 1 2 3
Weight (g) 28 124 28
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.7
~
1.1
Glucose (Dextrose) (g) 0
~
0
Fructose (g) 0
~
0
Lactose (g) 0
~
0
Maltose (g) 0
~
0
Galactose (g) ~
~
0
Starch (g) 0
~
0.2
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 124 28
Monounsaturated Fats (mg) 2537
3297
8960
Polyunsaturated Fats (mg) 13397
552
3501
Omega 3s (mg)
(%AI)
2579
(161%)
66
(4%)
1
(0%)
Omega 6s (mg)
(%AI)
10818
(64%)
523
(3%)
3501
(21%)
Omega 3 to Omega 6 Ratio 0.24
0.13
0
Omega 6 to Omega 3 Ratio 4.2
7.96
4109.33
18:3 n-3 c,c,c (ALA) (mg) ~
48
1
20:5 n-3 (EPA) (mg) 0
5
0
22:5 n-3 (DPA) (mg) 0
7
0
22:6 n-3 (DHA) (mg) 0
1
0
Trans-Polyenoic Fats (mg) ~
82
1
Stigmasterol (mg) 0
~
1.136
Campesterol (mg) 1.42
~
1.42
Beta-sitosterol (mg) 24.7
~
36.9
Phytosterols (mg) ~
~
~
4:0 (mg) 0
288
0
6:0 (mg) 0
227
0
8:0 (mg) 0
144
0
10:0 (mg) 0
350
0
12:0 (mg) 0
415
0
13:0 (mg) 0
~
0
14:0 (mg) 0
1323
1
15:0 (mg) 0
133
0
16:0 (mg) 1251
3789
876
17:0 (mg) 0
78
1
18:0 (mg) 471
1185
200
20:0 (mg) 18
15
2
22:0 (mg) 0
7
0
24:0 (mg) 0
5
0
14:1 (mg) 0
134
0
15:1 (mg) ~
0
0
16:1 undifferentiated (mg) 0
243
68
16:1 c (mg) ~
206
64
17:1 (mg) ~
22
4
18:1 undifferentiated (mg) 2499
2871
8887
18:1 c (mg) ~
2575
8887
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 38
24
1
22:1 undifferentiated (mg) 0
4
0
22:1 c (mg) ~
4
~
24:1 c (mg) 0
0
0
18:2 undiff (mg) 10818
441
3500
18:2 n-6 c,c (mg) ~
305
3499
18:2 CLAs (mg) ~
58
1
18:2 i (mg) ~
~
~
18:3 undiff (mg) 2579
53
1
18:3 n-6 c,c,c (mg) ~
2
0
18:3i (mg) ~
2
~
18:4 (mg) 0
2
0
20:2 n-6 c,c (mg) 0
2
1
20:3 undifferentiated (mg) 0
16
0
20:3 n-3 (mg) ~
1
~
20:3 n-6 (mg) ~
15
~
20:4 undifferentiated (mg) 0
17
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
4
~
Trans-Monoenoic Fats (mg) ~
331
3
16:1 t (mg) ~
37
3
18:1 t (mg) ~
295
0
22:1 t (mg) ~
0
~
18:2 t not further def. (mg) ~
79
1
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 28 124 28
Betaine (mg) 0
~
0
Tryptophan (mg)
(%RDI)
48
(17%)
~
(~%)
60
(21%)
Threonine (mg)
(%RDI)
169
(16%)
~
(~%)
171
(16%)
Isoleucine (mg)
(%RDI)
177
(13%)
~
(~%)
213
(15%)
Leucine (mg)
(%RDI)
332
(12%)
~
(~%)
418
(15%)
Lysine (mg)
(%RDI)
120
(6%)
~
(~%)
161
(8%)
Methionine (mg)
(%RDI)
67
(9%)
~
(~%)
45
(6%)
Cystine (mg)
(%RDI)
59
(21%)
~
(~%)
61
(21%)
Phenylalanine (mg)
(%RDI)
202
(23%)
~
(~%)
321
(37%)
Tyrosine (mg)
(%RDI)
115
(13%)
~
(~%)
128
(15%)
Valine (mg)
(%RDI)
214
(12%)
~
(~%)
243
(13%)
Arginine (mg) 647
~
700
Histidine (mg)
(%RDI)
111
(16%)
~
(~%)
153
(22%)
Alanine (mg) 198
~
284
Aspartic acid (mg) 519
~
749
Glutamic acid (mg) 800
~
1763
Glycine (mg) 232
~
406
Proline (mg) 201
~
275
Serine (mg) 265
~
259
Hydroxyproline (mg) ~
0
~
Data Source
Walnuts
USDA Food Data Central Standard Release (Common)
Ricotta Cheese
USDA Food Data Central Standard Release (Common)
Almonds
USDA Food Data Central Standard Release (Common)
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