Nutrition Comparison Tool

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Peanut Butter Smooth Style With Salt
×
Dry Roasted Sunflower Seeds
×
Whole Milk
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Peanut Butter Smooth Style With Salt 2 tbsp (x1) 10% DV 191 calories
  • Dry Roasted Sunflower Seeds 1 oz (x1) 8% DV 165 calories
  • Whole Milk 16oz glass (x1) 15% DV 298 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Peanut Butter Smooth Style With Salt 2 tbsp (x1) 21% DV 16.4g
  • Dry Roasted Sunflower Seeds 1 oz (x1) 18% DV 14.1g
  • Whole Milk 16oz glass (x1) 20% DV 15.9g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Peanut Butter Smooth Style With Salt 2 tbsp (x1) 2% DV 7.1g
  • Dry Roasted Sunflower Seeds 1 oz (x1) 2% DV 6.8g
  • Whole Milk 16oz glass (x1) 8% DV 23.4g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Peanut Butter Smooth Style With Salt 2 tbsp (x1) 14% DV 7.1g
  • Dry Roasted Sunflower Seeds 1 oz (x1) 11% DV 5.5g
  • Whole Milk 16oz glass (x1) 31% DV 15.4g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Peanut Butter Smooth Style With Salt 2 tbsp (x1) 0% DV 0mg
  • Dry Roasted Sunflower Seeds 1 oz (x1) 0% DV 0mg
  • Whole Milk 16oz glass (x1) 16% DV 48.8mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Peanut Butter Smooth Style With Salt 2 tbsp (x1) 6% DV 1.6g
  • Dry Roasted Sunflower Seeds 1 oz (x1) 11% DV 3.2g
  • Whole Milk 16oz glass (x1) 0% DV 0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Peanut Butter Smooth Style With Salt 2 tbsp (x1) 7% DV 3.4g
  • Dry Roasted Sunflower Seeds 1 oz (x1) 2% DV 0.8g
  • Whole Milk 16oz glass (x1) 49% DV 24.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Peanut Butter Smooth Style With Salt 2 tbsp (x1) 3% DV 0.6mg
  • Dry Roasted Sunflower Seeds 1 oz (x1) 6% DV 1.1mg
  • Whole Milk 16oz glass (x1) 1% DV 0.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Peanut Butter Smooth Style With Salt 2 tbsp (x1) 1% DV 15.7mg
  • Dry Roasted Sunflower Seeds 1 oz (x1) 2% DV 19.9mg
  • Whole Milk 16oz glass (x1) 42% DV 551.4mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Peanut Butter Smooth Style With Salt 2 tbsp (x1) 4% DV 178.6mg
  • Dry Roasted Sunflower Seeds 1 oz (x1) 5% DV 241.4mg
  • Whole Milk 16oz glass (x1) 14% DV 644.2mg
Comparison Table

Table Legend

  1. Peanut Butter Smooth Style With Salt
  2. Dry Roasted Sunflower Seeds
  3. Whole Milk
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 32 28 488
Calories
(%DV)
191
(10%)
165
(8%)
298
(15%)
Fat (g)
(%DV)
16.4
(21%)
14.1
(18%)
15.9
(20%)
Protein (g)
(%DV)
7.1
(14%)
5.5
(11%)
15.4
(31%)
Carbohydrate (g)
(%DV)
7.1
(2%)
6.8
(2%)
23.4
(8%)
Sugars (g)
(%DV)
3.4
(7%)
0.8
(2%)
24.6
(49%)
Fiber (g)
(%DV)
1.6
(6%)
3.2
(11%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
48.8
(16%)
Saturated Fats (g)
(%DV)
3.3
(17%)
1.5
(7%)
9.1
(46%)
Net-Carbs (g) 5.5
3.7
23.4
Trans Fatty Acids (g) 0
~
~
  Minerals
Food # 1 2 3
Weight (g) 32 28 488
Calcium (mg)
(%DV)
15.7
(1%)
19.9
(2%)
551.4
(42%)
Iron, Fe (mg)
(%DV)
0.6
(3%)
1.1
(6%)
0.1
(1%)
Potassium, K (mg)
(%DV)
178.6
(4%)
241.4
(5%)
644.2
(14%)
Magnesium (mg)
(%DV)
53.8
(13%)
36.6
(9%)
48.8
(12%)
Phosphorus, P (mg)
(%DV)
107.2
(9%)
328
(26%)
409.9
(33%)
Sodium (mg)
(%DV)
136.3
(6%)
0.9
(0%)
209.8
(9%)
Zinc, Zn (mg)
(%DV)
0.8
(7%)
1.5
(14%)
1.8
(16%)
Copper, Cu (mg)
(%DV)
0.1
(15%)
0.5
(58%)
0.1
(14%)
Manganese (mg)
(%DV)
0.5
(23%)
0.6
(26%)
0
(1%)
Selenium, Se (μg)
(%DV)
1.3
(2%)
22.5
(41%)
18.1
(33%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 32 28 488
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
224.5
(25%)
Vitamin C (mg)
(%DV)
0
(0%)
0.4
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(4%)
0
(3%)
0.2
(19%)
Riboflavin (B2) (mg)
(%DV)
0.1
(5%)
0.1
(5%)
0.8
(63%)
Niacin (B3) (mg)
(%DV)
4.2
(26%)
2
(12%)
0.4
(3%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(7%)
2
(40%)
1.8
(36%)
Vitamin B6 (mg)
(%DV)
0.1
(8%)
0.2
(13%)
0.2
(10%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
27.8
(7%)
67.3
(17%)
24.4
(6%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
27.8
(7%)
67.3
(17%)
24.4
(6%)
Folate DFE (μg)
(%)
27.8
(7%)
67.3
(17%)
24.4
(6%)
Choline (mg)
(%DV)
20.2
(4%)
15.6
(3%)
69.8
(13%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
2.2
(92%)
Retinol (μg) 0
0
219.6
Carotene, beta (μg)
(%RDA)
0
(0%)
1.4
(0%)
34.2
(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)
0
(0%)
2.6
(0%)
790.6
(26%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
0
0
Vitamin E (mg)
(%DV)
2.9
(19%)
7.4
(49%)
0.3
(2%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
6.3
(32%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
6.3
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
248.9
(31%)
Vitamin K (μg)
(%DV)
0.1
(0%)
0.8
(1%)
1.5
(1%)
Vitamin K1 (μg) ~
~
0
Menaquinone-4 (μg) ~
~
4.9
  Other
Food # 1 2 3
Weight (g) 32 28 488
Water (g) 0.4
0.3
430.1
Ash (g) 1
2
3
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 2.06
8.51
0.65
  Carbohydrates
Food # 1 2 3
Weight (g) 32 28 488
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 3.3
~
0
Glucose (Dextrose) (g) 0
~
0
Fructose (g) 0
~
0
Lactose (g) 0
~
24.6
Maltose (g) 0
~
0
Galactose (g) 0
~
0
Starch (g) 1.1
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 32 28 488
Monounsaturated Fats (mg) 8301
2699
3963
Polyunsaturated Fats (mg) 4011
9339
952
Omega 3s (mg)
(%AI)
12
(1%)
20
(1%)
366
(23%)
Omega 6s (mg)
(%AI)
3931
(23%)
9310
(55%)
586
(3%)
Omega 3 to Omega 6 Ratio 0
0
0.63
Omega 6 to Omega 3 Ratio 332
475.1
1.6
18:3 n-3 c,c,c (ALA) (mg) 9
~
~
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) 9
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
366
6:0 (mg) 0
0
366
8:0 (mg) 0
0
366
10:0 (mg) 0
0
366
12:0 (mg) 0
0
376
13:0 (mg) ~
~
0
14:0 (mg) 6
14
1449
15:0 (mg) 2
~
0
16:0 (mg) 1517
797
4046
17:0 (mg) 15
~
0
18:0 (mg) 698
628
1781
20:0 (mg) 230
~
0
22:0 (mg) 545
~
0
24:0 (mg) 234
~
0
14:1 (mg) 0
~
0
15:1 (mg) 0
~
~
16:1 undifferentiated (mg) 10
14
0
16:1 c (mg) 10
~
~
17:1 (mg) 9
~
~
18:1 undifferentiated (mg) 7940
2669
3963
18:1 c (mg) 7926
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 185
14
0
22:1 undifferentiated (mg) 15
0
0
22:1 c (mg) 14
~
~
24:1 c (mg) 0
~
~
18:2 undiff (mg) 3924
9310
586
18:2 n-6 c,c (mg) 3909
~
~
18:2 CLAs (mg) 4
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 9
20
366
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) 3
~
~
20:3 undifferentiated (mg) 3
~
~
20:3 n-3 (mg) 3
~
~
20:3 n-6 (mg) 0
~
~
20:4 undifferentiated (mg) 6
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) 0
~
~
Trans-Monoenoic Fats (mg) 15
~
~
16:1 t (mg) 0
~
~
18:1 t (mg) 14
~
~
22:1 t (mg) 0
~
~
18:2 t not further def. (mg) 9
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 32 28 488
Betaine (mg) 0
~
3
Tryptophan (mg)
(%RDI)
74
(26%)
84
(30%)
195
(70%)
Threonine (mg)
(%RDI)
168
(16%)
224
(21%)
654
(62%)
Isoleucine (mg)
(%RDI)
197
(14%)
275
(20%)
795
(57%)
Leucine (mg)
(%RDI)
495
(18%)
400
(15%)
1459
(53%)
Lysine (mg)
(%RDI)
218
(10%)
226
(11%)
1288
(61%)
Methionine (mg)
(%RDI)
85
(12%)
119
(16%)
405
(56%)
Cystine (mg)
(%RDI)
73
(26%)
109
(38%)
93
(32%)
Phenylalanine (mg)
(%RDI)
385
(44%)
282
(32%)
795
(91%)
Tyrosine (mg)
(%RDI)
265
(30%)
160
(18%)
776
(89%)
Valine (mg)
(%RDI)
250
(14%)
317
(17%)
1005
(55%)
Arginine (mg) 886
579
439
Histidine (mg)
(%RDI)
178
(25%)
152
(22%)
464
(66%)
Alanine (mg) 293
269
522
Aspartic acid (mg) 977
590
1318
Glutamic acid (mg) 1629
1345
3455
Glycine (mg) 460
352
303
Proline (mg) 451
285
1518
Serine (mg) 474
259
927
Hydroxyproline (mg) ~
~
~
Data Source
Peanut Butter Smooth Style With Salt
USDA Food Data Central Standard Release
Dry Roasted Sunflower Seeds
USDA Food Data Central Standard Release (Common)
Whole Milk
USDA Food Data Central Standard Release (Common)
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