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Nutrition Facts Comparison Tool

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×
Unsweetened Almond Milk
×
×
Soy Milk
×
×
Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim)
×
×
Ralston Enriched Bran Flakes
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Unsweetened Almond Milk 1 cup (x1) 2% DV 39 calories
  • Soy Milk 16oz glass (x1) 8% DV 160 calories
  • Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim) 1 cup (x1) 5% DV 91 calories
  • Ralston Enriched Bran Flakes 1 cup (x1) 8% DV 164 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Unsweetened Almond Milk 1 cup (x1) 4% DV 2.5g
  • Soy Milk 16oz glass (x1) 12% DV 7.8g
  • Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim) 1 cup (x1) 1% DV 0.6g
  • Ralston Enriched Bran Flakes 1 cup (x1) 2% DV 1.4g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Unsweetened Almond Milk 1 cup (x1) 1% DV 3.4g
  • Soy Milk 16oz glass (x1) 3% DV 8.5g
  • Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim) 1 cup (x1) 4% DV 12.3g
  • Ralston Enriched Bran Flakes 1 cup (x1) 11% DV 33.5g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Unsweetened Almond Milk 1 cup (x1) 2% DV 1g
  • Soy Milk 16oz glass (x1) 28% DV 13.9g
  • Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim) 1 cup (x1) 17% DV 8.7g
  • Ralston Enriched Bran Flakes 1 cup (x1) 9% DV 4.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Unsweetened Almond Milk 1 cup (x1) 0% DV 0mg
  • Soy Milk 16oz glass (x1) 0% DV 0mg
  • Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim) 1 cup (x1) 2% DV 4.9mg
  • Ralston Enriched Bran Flakes 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Unsweetened Almond Milk 1 cup (x1) 2% DV 0.5g
  • Soy Milk 16oz glass (x1) 10% DV 2.4g
  • Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim) 1 cup (x1) 0% DV 0g
  • Ralston Enriched Bran Flakes 1 cup (x1) 28% DV 7.1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Unsweetened Almond Milk 1 cup (x1) 4% DV 2.1g
  • Soy Milk 16oz glass (x1) 4% DV 2g
  • Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim) 1 cup (x1) 25% DV 12.3g
  • Ralston Enriched Bran Flakes 1 cup (x1) 14% DV 7.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Unsweetened Almond Milk 1 cup (x1) 4% DV 0.7mg
  • Soy Milk 16oz glass (x1) 12% DV 2.2mg
  • Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim) 1 cup (x1) 1% DV 0.1mg
  • Ralston Enriched Bran Flakes 1 cup (x1) 158% DV 28.4mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Unsweetened Almond Milk 1 cup (x1) 37% DV 482.1mg
  • Soy Milk 16oz glass (x1) 46% DV 602.6mg
  • Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim) 1 cup (x1) 24% DV 316.1mg
  • Ralston Enriched Bran Flakes 1 cup (x1) 1% DV 18.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Unsweetened Almond Milk 1 cup (x1) 4% DV 175.5mg
  • Soy Milk 16oz glass (x1) 12% DV 583.2mg
  • Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim) 1 cup (x1) 9% DV 419mg
  • Ralston Enriched Bran Flakes 1 cup (x1) 6% DV 264.6mg

Table Legend

  1. Unsweetened Almond Milk
  2. Soy Milk
  3. Milk Nonfat Fluid With Added Nonfat Milk Solids Vitamin A And Vitamin D (Fat Free Or Skim)
  4. Ralston Enriched Bran Flakes
~ = missing data
  Macronutrients
Food # 1 2 3 4
Weight (g) 262 486 245 42
Calories
(%DV)		 39
(2%)		 160
(8%)		 91
(5%)		 164
(8%)
Fat (g)
(%DV)		 2.5
(4%)		 7.8
(12%)		 0.6
(1%)		 1.4
(2%)
Protein (g)
(%DV)		 1
(2%)		 13.9
(28%)		 8.7
(17%)		 4.3
(9%)
Carbohydrate (g)
(%DV)		 3.4
(1%)		 8.5
(3%)		 12.3
(4%)		 33.5
(11%)
Sugars (g)
(%DV)		 2.1
(4%)		 2
(4%)		 12.3
(25%)		 7.2
(14%)
Fiber (g)
(%DV)		 0.5
(2%)		 2.4
(10%)		 0
(0%)		 7.1
(28%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 4.9
(2%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.2
(1%)		 1
(5%)		 0.4
(2%)		 0.2
(1%)
Net-Carbs (g) 2.9
6
12.3
26.4
Trans Fatty Acids (g) 0
0
~
0
  Minerals
Food # 1 2 3 4
Weight (g) 262 486 245 42
Calcium (mg)
(%DV)		 482.1
(37%)		 602.6
(46%)		 316.1
(24%)		 18.9
(1%)
Iron, Fe (mg)
(%DV)		 0.7
(4%)		 2.2
(12%)		 0.1
(1%)		 28.4
(158%)
Potassium, K (mg)
(%DV)		 175.5
(4%)		 583.2
(12%)		 419
(9%)		 264.6
(6%)
Magnesium (mg)
(%DV)		 15.7
(4%)		 77.8
(19%)		 36.8
(9%)		 79.8
(19%)
Phosphorus, P (mg)
(%DV)		 23.6
(2%)		 155.5
(12%)		 254.8
(20%)		 223.9
(18%)
Sodium (mg)
(%DV)		 188.6
(8%)		 179.8
(7%)		 129.9
(5%)		 246.1
(10%)
Zinc, Zn (mg)
(%DV)		 0.2
(1%)		 ~
(~%)		 1
(9%)		 27
(246%)
Copper, Cu (mg)
(%DV)		 0.1
(6%)		 0.4
(44%)		 0
(3%)		 0.1
(16%)
Manganese (mg)
(%DV)		 0.1
(5%)		 ~
(~%)		 0
(0%)		 1.5
(63%)
Selenium, Se (μg)
(%DV)		 0.3
(0%)		 ~
(~%)		 5.4
(10%)		 3.9
(7%)
Fluoride, F (μg)
(%AI)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Molybdenum (μg) ~
~
~
~
Iodine, I (μg) ~
~
~
~
Chlorine (mg) ~
~
~
~
Chromium (μg) ~
~
~
~
  Vitamins
Food # 1 2 3 4
Weight (g) 262 486 245 42
Vitamin A, RAE (μg)
(%DV)		 0
(0%)		 ~
(~%)		 156.8
(17%)		 223
(25%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 2.5
(3%)		 100.7
(112%)
Thiamin (B1) (mg)
(%DV)		 0
(0%)		 0.7
(62%)		 0.1
(8%)		 2
(165%)
Riboflavin (B2) (mg)
(%DV)		 0
(2%)		 1
(77%)		 0.4
(33%)		 3.1
(236%)
Niacin (B3) (mg)
(%DV)		 0.2
(1%)		 0.8
(5%)		 0.2
(1%)		 38
(238%)
Vitamin B5 (PA) (mg)
(%DV)		 0
(1%)		 0.4
(8%)		 0.8
(17%)		 12.5
(250%)
Vitamin B6 (mg)
(%DV)		 0
(0%)		 0.2
(14%)		 0.1
(7%)		 2.9
(168%)
Biotin (μg) ~
~
~
~
Folate (B9) (μg)
(%DV)		 2.6
(1%)		 ~
(~%)		 12.3
(3%)		 579.2
(145%)
Folic acid (μg)
(%)		 0
(0%)		 ~
(~%)		 0
(0%)		 ~
(~%)
Food Folate (μg)
(%)		 2.6
(1%)		 ~
(~%)		 12.3
(3%)		 ~
(~%)
Folate DFE (μg)
(%)		 2.6
(1%)		 ~
(~%)		 12.3
(3%)		 ~
(~%)
Choline (mg)
(%DV)		 8.1
(1%)		 ~
(~%)		 39.2
(7%)		 13.1
(2%)
Vitamin B12 (μg)
(%DV)		 0
(0%)		 5.4
(225%)		 1
(40%)		 8.7
(362%)
Retinol (μg) 0
~
156.8
223
Carotene, beta (μg)
(%RDA)		 0
(0%)		 ~
(~%)		 0
(0%)		 ~
(~%)
Carotene, alpha (μg)
(%RDA)		 0
(0%)		 ~
(~%)		 0
(0%)		 ~
(~%)
Cryptoxanthin, beta (μg)
(%RDA)		 0
(0%)		 ~
(~%)		 0
(0%)		 ~
(~%)
Vitamin A, IU (IU)
(%DV)		 0
(0%)		 1006
(34%)		 524.3
(17%)		 743.8
(25%)
Lycopene (μg) 0
~
0
~
Lut + Zeaxanthin (μg) 0
~
0
~
Vitamin E (mg)
(%DV)		 16.6
(111%)		 ~
(~%)		 0
(0%)		 33.8
(225%)
Vitamin D (μg)
(%DV)		 2.6
(13%)		 5.8
(29%)		 2.9
(15%)		 3.6
(18%)
Vitamin D2 (μg) 0
5.8
~
~
Vitamin D3 (μg) 2.6
~
2.9
3.6
Vitamin D (IU)
(%DV)		 107.4
(13%)		 238.1
(30%)		 120.1
(15%)		 144.9
(18%)
Vitamin K (μg)
(%DV)		 0
(0%)		 ~
(~%)		 0
(0%)		 1.1
(1%)
Vitamin K1 (μg) 0.3
~
~
0
Menaquinone-4 (μg) 0
~
~
0
  Other
Food # 1 2 3 4
Weight (g) 262 486 245 42
Water (g) 252.9
452.7
221.4
1.1
Ash (g) 2
3
2
2
Alcohol (g) 0
~
0
~
Caffeine (mg) 0
~
0
~
Theobromine (mg) 0
~
0
~
PRAL score -9
-9.62
-0.2
2.46
  Carbohydrates
Food # 1 2 3 4
Weight (g) 262 486 245 42
Soluble Fiber (g) ~
~
~
~
Insoluble Fiber (g) ~
~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) 2.1
~
~
5.3
Glucose (Dextrose) (g) 0
~
~
0.8
Fructose (g) 0
~
~
1
Lactose (g) 0
~
~
0
Maltose (g) 0
~
~
0.2
Galactose (g) 0
~
~
0
Starch (g) 0.2
~
~
~
Carbohydrate, other (g) ~
~
~
~
Total sugar alcohols (g) ~
~
~
~
  Fats
Food # 1 2 3 4
Weight (g) 262 486 245 42
Monounsaturated Fats (mg) 1546
1905
159
186
Polyunsaturated Fats (mg) 629
4904
22
581
Omega 3s (mg)
(%AI)		 0
(0%)		 ~
(~%)		 7
(0%)		 37
(2%)
Omega 6s (mg)
(%AI)		 660
(4%)		 ~
(~%)		 15
(0%)		 545
(3%)
Omega 3 to Omega 6 Ratio 0
~
0.5
0.07
Omega 6 to Omega 3 Ratio ~
~
2
14.91
18:3 n-3 c,c,c (ALA) (mg) 0
~
~
~
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) 0
~
~
~
Stigmasterol (mg) ~
~
~
~
Campesterol (mg) ~
~
~
~
Beta-sitosterol (mg) ~
~
~
~
Phytosterols (mg) ~
~
~
~
4:0 (mg) 0
~
32
~
6:0 (mg) 0
~
5
~
8:0 (mg) 0
~
7
0
10:0 (mg) 0
~
12
0
12:0 (mg) 0
~
7
0
13:0 (mg) ~
~
~
~
14:0 (mg) 8
~
59
0
15:0 (mg) 5
~
~
0
16:0 (mg) 173
~
179
172
17:0 (mg) 0
~
~
0
18:0 (mg) 50
~
64
10
20:0 (mg) 3
~
~
0
22:0 (mg) 0
~
~
0
24:0 (mg) 0
~
~
0
14:1 (mg) 0
~
~
0
15:1 (mg) 0
~
~
0
16:1 undifferentiated (mg) 13
~
22
0
16:1 c (mg) 13
~
~
~
17:1 (mg) 3
~
~
0
18:1 undifferentiated (mg) 1475
~
130
178
18:1 c (mg) 1475
~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
~
20:1 (mg) 0
~
0
8
22:1 undifferentiated (mg) 0
~
0
0
22:1 c (mg) 0
~
~
~
24:1 c (mg) 0
~
~
0
18:2 undiff (mg) 660
~
15
545
18:2 n-6 c,c (mg) 660
~
~
~
18:2 CLAs (mg) 0
~
~
~
18:2 i (mg) ~
~
~
~
18:3 undiff (mg) 0
~
7
37
18:3 n-6 c,c,c (mg) 0
~
~
~
18:3i (mg) 0
~
~
~
18:4 (mg) 0
~
0
0
20:2 n-6 c,c (mg) 0
~
~
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) ~
~
~
0
22:4 (mg) 0
~
~
0
Trans-Monoenoic Fats (mg) 0
~
~
~
16:1 t (mg) 0
~
~
~
18:1 t (mg) 0
~
~
~
22:1 t (mg) 0
~
~
~
18:2 t not further def. (mg) 0
~
~
~
18:2 t,t (mg) ~
~
~
~
  Amino Acids
Food # 1 2 3 4
Weight (g) 262 486 245 42
Betaine (mg) 0
~
~
52
Tryptophan (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 123
(44%)		 58
(21%)
Threonine (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 394
(38%)		 155
(15%)
Isoleucine (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 529
(38%)		 144
(10%)
Leucine (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 858
(31%)		 284
(10%)
Lysine (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 693
(33%)		 63
(3%)
Methionine (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 221
(30%)		 53
(7%)
Cystine (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 81
(28%)		 84
(29%)
Phenylalanine (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 421
(48%)		 192
(22%)
Tyrosine (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 421
(48%)		 83
(9%)
Valine (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 586
(32%)		 196
(11%)
Arginine (mg) ~
~
316
165
Histidine (mg)
(%RDI)		 ~
(~%)		 ~
(~%)		 238
(34%)		 100
(14%)
Alanine (mg) ~
~
301
188
Aspartic acid (mg) ~
~
664
407
Glutamic acid (mg) ~
~
1833
1191
Glycine (mg) ~
~
186
206
Proline (mg) ~
~
848
438
Serine (mg) ~
~
475
203
Hydroxyproline (mg) ~
~
~
~
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