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Nutrition Facts Comparison Tool

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Soft Tofu
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×
Chicken Roasting Meat Only Cooked Roasted
×
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Nonfat Greek Yogurt
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 4% DV 73 calories
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 12% DV 234 calories
  • Nonfat Greek Yogurt 1 container (x1) 5% DV 100 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 6% DV 4.4g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 12% DV 9.3g
  • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.7g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 0% DV 1.4g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 0% DV 0g
  • Nonfat Greek Yogurt 1 container (x1) 2% DV 6.1g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 17% DV 8.6g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 70% DV 35g
  • Nonfat Greek Yogurt 1 container (x1) 35% DV 17.3g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 0% DV 0mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 35% DV 105mg
  • Nonfat Greek Yogurt 1 container (x1) 3% DV 8.5mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 1% DV 0.2g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 0% DV 0g
  • Nonfat Greek Yogurt 1 container (x1) 0% DV 0g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 2% DV 0.8g
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) ~% DV ~g
  • Nonfat Greek Yogurt 1 container (x1) 11% DV 5.5g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 7% DV 1.3mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 9% DV 1.7mg
  • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.1mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 10% DV 133.2mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 1% DV 16.8mg
  • Nonfat Greek Yogurt 1 container (x1) 14% DV 187mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Soft Tofu 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch) (x1) 3% DV 144mg
  • Chicken Roasting Meat Only Cooked Roasted 1 cup, chopped or diced (x1) 7% DV 320.6mg
  • Nonfat Greek Yogurt 1 container (x1) 5% DV 239.7mg
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Table Legend

  1. Soft Tofu
  2. Chicken Roasting Meat Only Cooked Roasted
  3. Nonfat Greek Yogurt
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 120 140 170
Calories
(%DV)
73
(4%)
234
(12%)
100
(5%)
Fat (g)
(%DV)
4.4
(6%)
9.3
(12%)
0.7
(1%)
Protein (g)
(%DV)
8.6
(17%)
35
(70%)
17.3
(35%)
Carbohydrate (g)
(%DV)
1.4
(0%)
0
(0%)
6.1
(2%)
Sugars (g)
(%DV)
0.8
(2%)
~
(~%)
5.5
(11%)
Fiber (g)
(%DV)
0.2
(1%)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
105
(35%)
8.5
(3%)
Saturated Fats (g)
(%DV)
0.6
(3%)
2.5
(13%)
0.2
(1%)
Net-Carbs (g) 1.2
0
6.1
Trans Fatty Acids (g) 0
~
0
  Minerals
Food # 1 2 3
Weight (g) 120 140 170
Calcium (mg)
(%DV)
133.2
(10%)
16.8
(1%)
187
(14%)
Iron, Fe (mg)
(%DV)
1.3
(7%)
1.7
(9%)
0.1
(1%)
Potassium, K (mg)
(%DV)
144
(3%)
320.6
(7%)
239.7
(5%)
Magnesium (mg)
(%DV)
32.4
(8%)
29.4
(7%)
18.7
(4%)
Phosphorus, P (mg)
(%DV)
110.4
(9%)
268.8
(22%)
229.5
(18%)
Sodium (mg)
(%DV)
9.6
(0%)
105
(4%)
61.2
(3%)
Zinc, Zn (mg)
(%DV)
0.8
(7%)
2.1
(19%)
0.9
(8%)
Copper, Cu (mg)
(%DV)
0.2
(21%)
0.1
(9%)
0
(3%)
Manganese (mg)
(%DV)
0.5
(20%)
0
(1%)
0
(1%)
Selenium, Se (μg)
(%DV)
10.7
(19%)
34.4
(63%)
16.5
(30%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 120 140 170
Vitamin A, RAE (μg)
(%DV)
0
(0%)
16.8
(2%)
1.7
(0%)
Vitamin C (mg)
(%DV)
0.2
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0.1
(7%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.2
(16%)
0.5
(36%)
Niacin (B3) (mg)
(%DV)
0.6
(4%)
11
(69%)
0.4
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
1.4
(27%)
0.6
(11%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0.6
(34%)
0.1
(6%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
52.8
(13%)
7
(2%)
11.9
(3%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
52.8
(13%)
7
(2%)
11.9
(3%)
Folate DFE (μg)
(%)
52.8
(13%)
7
(2%)
11.9
(3%)
Choline (mg)
(%DV)
32.9
(6%)
~
(~%)
25.7
(5%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0.4
(17%)
1.3
(53%)
Retinol (μg) 0
16.8
1.7
Carotene, beta (μg)
(%RDA)
4.8
(0%)
~
(~%)
0
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
~
(~%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
~
(~%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
8.4
(0%)
57.4
(2%)
6.8
(0%)
Lycopene (μg) 0
~
0
Lut + Zeaxanthin (μg) 0
~
0
Vitamin E (mg)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Vitamin D2 (μg) ~
~
0
Vitamin D3 (μg) ~
~
0
Vitamin D (IU)
(%DV)
0
(0%)
~
(~%)
0
(0%)
Vitamin K (μg)
(%DV)
2.4
(2%)
~
(~%)
0
(0%)
Vitamin K1 (μg) ~
~
0
Menaquinone-4 (μg) ~
~
0
  Other
Food # 1 2 3
Weight (g) 120 140 170
Water (g) 104.7
94.4
144.7
Ash (g) 1
1
1
Alcohol (g) 0
~
0
Caffeine (mg) 0
~
0
Theobromine (mg) 0
~
0
PRAL score 2.68
19.35
9
  Carbohydrates
Food # 1 2 3
Weight (g) 120 140 170
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
~
0
Glucose (Dextrose) (g) ~
~
0
Fructose (g) ~
~
0
Lactose (g) ~
~
4.3
Maltose (g) ~
~
0
Galactose (g) ~
~
1.2
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 120 140 170
Monounsaturated Fats (mg) 977
3500
90
Polyunsaturated Fats (mg) 2497
2114
20
Omega 3s (mg)
(%AI)
295
(18%)
84
(5%)
2
(0%)
Omega 6s (mg)
(%AI)
2202
(13%)
1736
(10%)
17
(0%)
Omega 3 to Omega 6 Ratio 0.13
0.05
0.1
Omega 6 to Omega 3 Ratio 7.46
20.67
10
18:3 n-3 c,c,c (ALA) (mg) ~
~
2
20:5 n-3 (EPA) (mg) 0
14
0
22:5 n-3 (DPA) (mg) 0
28
0
22:6 n-3 (DHA) (mg) 0
42
0
Trans-Polyenoic Fats (mg) ~
~
0
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
~
0
6:0 (mg) 0
~
5
8:0 (mg) 0
~
7
10:0 (mg) 0
0
22
12:0 (mg) 0
14
10
13:0 (mg) ~
~
~
14:0 (mg) 12
70
26
15:0 (mg) ~
~
5
16:0 (mg) 469
1778
83
17:0 (mg) ~
~
5
18:0 (mg) 158
588
36
20:0 (mg) ~
~
0
22:0 (mg) ~
~
0
24:0 (mg) ~
~
0
14:1 (mg) ~
~
2
15:1 (mg) ~
~
0
16:1 undifferentiated (mg) 12
476
3
16:1 c (mg) ~
~
3
17:1 (mg) ~
~
0
18:1 undifferentiated (mg) 965
2912
83
18:1 c (mg) ~
~
73
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
56
3
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
0
24:1 c (mg) ~
~
0
18:2 undiff (mg) 2202
1736
17
18:2 n-6 c,c (mg) ~
~
17
18:2 CLAs (mg) ~
~
0
18:2 i (mg) ~
~
~
18:3 undiff (mg) 295
84
2
18:3 n-6 c,c,c (mg) ~
~
0
18:3i (mg) ~
~
0
18:4 (mg) 0
~
0
20:2 n-6 c,c (mg) ~
~
0
20:3 undifferentiated (mg) ~
~
0
20:3 n-3 (mg) ~
~
0
20:3 n-6 (mg) ~
~
0
20:4 undifferentiated (mg) 0
140
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
0
Trans-Monoenoic Fats (mg) ~
~
10
16:1 t (mg) ~
~
0
18:1 t (mg) ~
~
10
22:1 t (mg) ~
~
0
18:2 t not further def. (mg) ~
~
0
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 120 140 170
Betaine (mg) 0
~
1
Tryptophan (mg)
(%RDI)
122
(44%)
409
(146%)
~
(~%)
Threonine (mg)
(%RDI)
322
(31%)
1478
(141%)
~
(~%)
Isoleucine (mg)
(%RDI)
389
(28%)
1849
(132%)
~
(~%)
Leucine (mg)
(%RDI)
598
(22%)
2628
(96%)
~
(~%)
Lysine (mg)
(%RDI)
517
(25%)
2975
(142%)
~
(~%)
Methionine (mg)
(%RDI)
101
(14%)
970
(133%)
~
(~%)
Cystine (mg)
(%RDI)
109
(38%)
448
(156%)
~
(~%)
Phenylalanine (mg)
(%RDI)
383
(44%)
1390
(159%)
~
(~%)
Tyrosine (mg)
(%RDI)
263
(30%)
1182
(135%)
~
(~%)
Valine (mg)
(%RDI)
397
(22%)
1736
(95%)
~
(~%)
Arginine (mg) 523
2113
~
Histidine (mg)
(%RDI)
229
(33%)
1086
(155%)
~
(~%)
Alanine (mg) 322
1911
~
Aspartic acid (mg) 869
3121
~
Glutamic acid (mg) 1360
5243
~
Glycine (mg) 307
1721
~
Proline (mg) 424
1441
~
Serine (mg) 371
1204
~
Hydroxyproline (mg) ~
~
~
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