Nutrition Comparison Tool

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Soy Milk Original And Vanilla With Added Calcium Vitamins A And D
×
Cooked Pumpkin
×
Nonfat Greek Yogurt
×
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Comparison Results
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 5% DV 104 calories
  • Cooked Pumpkin 1 cup, mashed (x1) 2% DV 49 calories
  • Nonfat Greek Yogurt 1 container (x1) 5% DV 100 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 5% DV 3.6g
  • Cooked Pumpkin 1 cup, mashed (x1) 0% DV 0.2g
  • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.7g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 4% DV 12g
  • Cooked Pumpkin 1 cup, mashed (x1) 4% DV 12g
  • Nonfat Greek Yogurt 1 container (x1) 2% DV 6.1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 13% DV 6.3g
  • Cooked Pumpkin 1 cup, mashed (x1) 4% DV 1.8g
  • Nonfat Greek Yogurt 1 container (x1) 35% DV 17.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 0% DV 0mg
  • Cooked Pumpkin 1 cup, mashed (x1) 0% DV 0mg
  • Nonfat Greek Yogurt 1 container (x1) 3% DV 8.5mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 2% DV 0.5g
  • Cooked Pumpkin 1 cup, mashed (x1) 10% DV 2.7g
  • Nonfat Greek Yogurt 1 container (x1) 0% DV 0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 18% DV 8.9g
  • Cooked Pumpkin 1 cup, mashed (x1) 10% DV 5.1g
  • Nonfat Greek Yogurt 1 container (x1) 11% DV 5.5g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 6% DV 1mg
  • Cooked Pumpkin 1 cup, mashed (x1) 8% DV 1.4mg
  • Nonfat Greek Yogurt 1 container (x1) 1% DV 0.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 23% DV 298.9mg
  • Cooked Pumpkin 1 cup, mashed (x1) 3% DV 36.8mg
  • Nonfat Greek Yogurt 1 container (x1) 14% DV 187mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Soy Milk Original And Vanilla With Added Calcium Vitamins A And D 1 cup (x1) 6% DV 296.5mg
  • Cooked Pumpkin 1 cup, mashed (x1) 12% DV 563.5mg
  • Nonfat Greek Yogurt 1 container (x1) 5% DV 239.7mg
Comparison Table

Table Legend

  1. Soy Milk Original And Vanilla With Added Calcium Vitamins A And D
  2. Cooked Pumpkin
  3. Nonfat Greek Yogurt
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 243 245 170
Calories
(%DV)		 104
(5%)		 49
(2%)		 100
(5%)
Fat (g)
(%DV)		 3.6
(5%)		 0.2
(0%)		 0.7
(1%)
Protein (g)
(%DV)		 6.3
(13%)		 1.8
(4%)		 17.3
(35%)
Carbohydrate (g)
(%DV)		 12
(4%)		 12
(4%)		 6.1
(2%)
Sugars (g)
(%DV)		 8.9
(18%)		 5.1
(10%)		 5.5
(11%)
Fiber (g)
(%DV)		 0.5
(2%)		 2.7
(10%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 8.5
(3%)
Saturated Fats (g)
(%DV)		 0.5
(2%)		 0.1
(0%)		 0.2
(1%)
Net-Carbs (g) 11.5
9.3
6.1
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 243 245 170
Calcium (mg)
(%DV)		 298.9
(23%)		 36.8
(3%)		 187
(14%)
Iron, Fe (mg)
(%DV)		 1
(6%)		 1.4
(8%)		 0.1
(1%)
Potassium, K (mg)
(%DV)		 296.5
(6%)		 563.5
(12%)		 239.7
(5%)
Magnesium (mg)
(%DV)		 36.5
(9%)		 22.1
(5%)		 18.7
(4%)
Phosphorus, P (mg)
(%DV)		 104.5
(8%)		 73.5
(6%)		 229.5
(18%)
Sodium (mg)
(%DV)		 114.2
(5%)		 2.5
(0%)		 61.2
(3%)
Zinc, Zn (mg)
(%DV)		 0.6
(6%)		 0.6
(5%)		 0.9
(8%)
Copper, Cu (mg)
(%DV)		 0.4
(45%)		 0.2
(25%)		 0
(3%)
Manganese (mg)
(%DV)		 0.2
(7%)		 0.2
(9%)		 0
(1%)
Selenium, Se (μg)
(%DV)		 5.6
(10%)		 0.5
(1%)		 16.5
(30%)
Fluoride, F (μg)
(%AI)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 243 245 170
Vitamin A, RAE (μg)
(%DV)		 133.7
(15%)		 705.6
(78%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 11.5
(13%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.1
(6%)		 0.1
(6%)		 0
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.4
(34%)		 0.2
(15%)		 0.5
(36%)
Niacin (B3) (mg)
(%DV)		 1
(6%)		 1
(6%)		 0.4
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.3
(5%)		 0.5
(10%)		 0.6
(11%)
Vitamin B6 (mg)
(%DV)		 0.1
(4%)		 0.1
(6%)		 0.1
(6%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)		 21.9
(5%)		 22.1
(6%)		 11.9
(3%)
Folic acid (μg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (μg)
(%)		 21.9
(5%)		 22.1
(6%)		 11.9
(3%)
Folate DFE (μg)
(%)		 21.9
(5%)		 22.1
(6%)		 11.9
(3%)
Choline (mg)
(%DV)		 57.3
(10%)		 15.2
(3%)		 25.7
(5%)
Vitamin B12 (μg)
(%DV)		 2.1
(86%)		 0
(0%)		 1.3
(53%)
Retinol (μg) 133.7
0
1.7
Carotene, beta (μg)
(%RDA)		 4.9
(0%)		 5135.2
(48%)		 0
(0%)
Carotene, alpha (μg)
(%RDA)		 0
(0%)		 6651.8
(31%)		 0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 449.6
(15%)		 14099.8
(470%)		 6.8
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
2484.3
0
Vitamin E (mg)
(%DV)		 0.3
(2%)		 2
(13%)		 0
(0%)
Vitamin D (μg)
(%DV)		 2.7
(13%)		 0
(0%)		 0
(0%)
Vitamin D2 (μg) 2.7
~
0
Vitamin D3 (μg) ~
~
0
Vitamin D (IU)
(%DV)		 104.5
(13%)		 0
(0%)		 0
(0%)
Vitamin K (μg)
(%DV)		 7.3
(6%)		 2
(2%)		 0
(0%)
Vitamin K1 (μg) ~
~
0
Menaquinone-4 (μg) ~
~
0
  Other
Food # 1 2 3
Weight (g) 243 245 170
Water (g) 219.6
229.5
144.7
Ash (g) 2
2
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -4.14
-9.36
9
  Carbohydrates
Food # 1 2 3
Weight (g) 243 245 170
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) 243 245 170
Monounsaturated Fats (mg) 928
22
90
Polyunsaturated Fats (mg) 2085
10
20
Omega 3s (mg)
(%AI)		 182
(11%)		 5
(0%)		 2
(0%)
Omega 6s (mg)
(%AI)		 1419
(8%)		 5
(0%)		 17
(0%)
Omega 3 to Omega 6 Ratio 0.13
1
0.1
Omega 6 to Omega 3 Ratio 7.79
1
10
18:3 n-3 c,c,c (ALA) (mg) ~
~
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) ~
~
0
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
5
8:0 (mg) 0
0
7
10:0 (mg) 0
0
22
12:0 (mg) 0
2
10
13:0 (mg) ~
~
~
14:0 (mg) 0
12
26
15:0 (mg) ~
~
5
16:0 (mg) 365
64
83
17:0 (mg) ~
~
5
18:0 (mg) 122
5
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) 0
12
3
16:1 c (mg) ~
~
3
17:1 (mg) ~
~
0
18:1 undifferentiated (mg) 753
12
83
18:1 c (mg) ~
~
73
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 24
0
3
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
0
24:1 c (mg) ~
~
0
18:2 undiff (mg) 1419
5
17
18:2 n-6 c,c (mg) ~
~
17
18:2 CLAs (mg) ~
~
0
18:2 i (mg) ~
~
~
18:3 undiff (mg) 182
5
2
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
20:3 undifferentiated (mg) ~
~
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) ~
~
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) 243 245 170
Betaine (mg) 2
~
1
Tryptophan (mg)
(%RDI)		 53
(19%)		 22
(8%)		 ~
(~%)
Threonine (mg)
(%RDI)		 151
(14%)		 51
(5%)		 ~
(~%)
Isoleucine (mg)
(%RDI)		 160
(11%)		 56
(4%)		 ~
(~%)
Leucine (mg)
(%RDI)		 260
(10%)		 83
(3%)		 ~
(~%)
Lysine (mg)
(%RDI)		 185
(9%)		 96
(5%)		 ~
(~%)
Methionine (mg)
(%RDI)		 39
(5%)		 20
(3%)		 ~
(~%)
Cystine (mg)
(%RDI)		 0
(0%)		 5
(2%)		 ~
(~%)
Phenylalanine (mg)
(%RDI)		 158
(18%)		 56
(6%)		 ~
(~%)
Tyrosine (mg)
(%RDI)		 124
(14%)		 74
(8%)		 ~
(~%)
Valine (mg)
(%RDI)		 163
(9%)		 61
(3%)		 ~
(~%)
Arginine (mg) 262
96
~
Histidine (mg)
(%RDI)		 85
(12%)		 27
(4%)		 ~
(~%)
Alanine (mg) 146
49
~
Aspartic acid (mg) 403
181
~
Glutamic acid (mg) 683
326
~
Glycine (mg) 143
47
~
Proline (mg) 207
47
~
Serine (mg) 197
78
~
Hydroxyproline (mg) ~
~
~
Data Source
Soy Milk Original And Vanilla With Added Calcium Vitamins A And D
USDA Food Data Central Standard Release
Cooked Pumpkin
USDA Food Data Central Standard Release (Common)
Nonfat Greek Yogurt
USDA Food Data Central Standard Release (Common)
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