Nutrition Comparison Tool
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Raspberries
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Cooked Long Grain Brown Rice
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Baked Sweet Potatoes
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 0% DV 10 calories
  • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 248 calories
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 5% DV 103 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 0% DV 0.12g
  • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 2g
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 0% DV 0.17g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 1% DV 2.3g
  • Cooked Long Grain Brown Rice 1 cup (x1) 19% DV 51.7g
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 9% DV 23.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 0% DV 0.23g
  • Cooked Long Grain Brown Rice 1 cup (x1) 11% DV 5.5g
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 5% DV 2.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 0% DV 0mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 0mg
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 0% DV 0g
  • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 0.53g
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 0% DV 0.06g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 4% DV 1.2g
  • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 3.2g
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 13% DV 3.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 2% DV 0.84g
  • Cooked Long Grain Brown Rice 1 cup (x1) 1% DV 0.48g
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 15% DV 7.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 1% DV 0.13mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 6% DV 1.1mg
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 4% DV 0.79mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 0% DV 4.8mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 6.1mg
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 3% DV 43.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raspberries 10 raspberries (x1) 1% DV 28.7mg
  • Cooked Long Grain Brown Rice 1 cup (x1) 4% DV 173.7mg
  • Baked Sweet Potatoes 1 medium (2 inch dia, 5 inch long, raw) (x1) 12% DV 541.5mg
Comparison Table

Table Legend

  1. Raspberries
  2. Cooked Long Grain Brown Rice
  3. Baked Sweet Potatoes
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 19 202 114
Calories
(%DV)		 10
(0%)		 248
(12%)		 103
(5%)
Fat (g)
(%DV)		 0.12
(0%)		 2
(3%)		 0.17
(0%)
Protein (g)
(%DV)		 0.23
(0%)		 5.5
(11%)		 2.3
(5%)
Carbohydrate (g)
(%DV)		 2.3
(1%)		 51.7
(19%)		 23.6
(9%)
Sugars (g)
(%DV)		 0.84
(2%)		 0.48
(1%)		 7.4
(15%)
Fiber (g)
(%DV)		 1.2
(4%)		 3.2
(12%)		 3.8
(13%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0
(0%)		 0.53
(3%)		 0.06
(0%)
Net-Carbs (g) 1
48.4
19.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 19 202 114
Calcium (mg)
(%DV)		 4.8
(0%)		 6.1
(0%)		 43.3
(3%)
Iron, Fe (mg)
(%DV)		 0.13
(1%)		 1.1
(6%)		 0.79
(4%)
Potassium, K (mg)
(%DV)		 28.7
(1%)		 173.7
(4%)		 541.5
(12%)
Magnesium (mg)
(%DV)		 4.2
(1%)		 78.8
(19%)		 30.8
(7%)
Phosphorus, P (mg)
(%DV)		 5.5
(0%)		 208.1
(17%)		 61.6
(5%)
Sodium (mg)
(%DV)		 0.19
(0%)		 8.1
(0%)		 41
(2%)
Zinc, Zn (mg)
(%DV)		 0.08
(1%)		 1.4
(13%)		 0.36
(3%)
Copper, Cu (mg)
(%DV)		 0.02
(2%)		 0.21
(24%)		 0.18
(20%)
Manganese (mg)
(%DV)		 0.13
(6%)		 2
(86%)		 0.57
(25%)
Selenium, Se (mcg)
(%DV)		 0.04
(0%)		 11.7
(21%)		 0.23
(0%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
1.7
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 19 202 114
Vitamin A, RAE (mcg)
(%DV)		 0.38
(0%)		 0
(0%)		 1095.5
(122%)
Vitamin C (mg)
(%DV)		 5
(6%)		 0
(0%)		 22.3
(25%)
Thiamin (B1) (mg)
(%DV)		 0.01
(1%)		 0.36
(30%)		 0.12
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.01
(1%)		 0.14
(11%)		 0.12
(9%)
Niacin (B3) (mg)
(%DV)		 0.11
(1%)		 5.2
(32%)		 1.7
(11%)
Vitamin B5 (PA) (mg)
(%DV)		 0.06
(1%)		 0.77
(15%)		 1
(20%)
Vitamin B6 (mg)
(%DV)		 0.01
(1%)		 0.25
(15%)		 0.33
(19%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 4
(1%)		 18.2
(5%)		 6.8
(2%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 4
(1%)		 18.2
(5%)		 6.8
(2%)
Folate DFE (mcg)
(%)		 4
(1%)		 18.2
(5%)		 6.8
(2%)
Choline (mg)
(%DV)		 2.3
(0%)		 18.6
(3%)		 14.9
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 2.3
(0%)		 0
(0%)		 13120.3
(121%)
Carotene, alpha (mcg)
(%RDA)		 3
(0%)		 0
(0%)		 49
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 6.3 0 21908.5
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 25.8
0
0
Vitamin E (mg)
(%DV)		 0.17
(1%)		 0.34
(2%)		 0.81
(5%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 1.5
(1%)		 0.4
(0%)		 2.6
(2%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
0
--
  Other
Food # 1 2 3
Weight (g) 19 202 114
Water (g) 16.3
141.9
86.4
Ash (g) 0.09
0.89
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -0.46
4.59
-9.4
  Carbohydrates
Food # 1 2 3
Weight (g) 19 202 114
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.04
0.48
2.6
Glucose (Dextrose) (g) 0.35
0
0.65
Fructose (g) 0.45
0
0.57
Lactose (g) 0
0
0
Maltose (g) 0
0
3.6
Galactose (g) 0
0
0
Starch (g) 0
50.1
8
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 19 202 114
Monounsaturated Fats (g) 0.012
0.745
0.002
Polyunsaturated Fats (g) 0.071
0.739
0.105
Omega 3s (g)
(%AI)		 0.024
(1%)		 0.022
(1%)		 0.007
(0%)
Omega 6s (g)
(%AI)		 0.047
(0%)		 0.717
(4%)		 0.103
(1%)
Omega 3 to Omega 6 Ratio 0.51
0.03
0.07
Omega 6 to Omega 3 Ratio 1.98
32.27
15
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.022
(1%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.717
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) --
0
0
DHG-linolenic acid (DGLA) (g) --
0
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0.004
0
Capric Acid (10:0) (g) 0
0.03
0
Lauric Acid (12:0) (g) 0
0.004
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.018
0
Pentadecanoic Acid (15:0) (g) --
0.004
0
Palmitic Acid (16:0) (g) 0.003
0.4
0.057
Margaric Acid (17:0) (g) --
0
0
Stearic Acid (18:0) (g) 0.001
0.044
0.002
Arachidic Acid (20:0) (g) --
0.008
0
Behenic Acid (22:0) (g) --
0
0
Lignoceric Acid (24:0) (g) --
0.01
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
0
Pentadecenoic Acid (15:1) (g) --
0
0
Palmitoleic Acid (16:1) (g) 0
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) --
0.002
--
Heptadecenoic Acid (17:1) (g) --
0
0
Oleic Acid (18:1) (g) 0.011
0.737
0.002
c-Oleic Acid (18:1 cis) (g) --
0.737
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.001
0.006
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
0
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.047
0.717
0.103
Conjugated Linoleic Acid (CLAs) (g) --
0
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.024
0.022
0.007
Octadecatrienoic Acid (mixed) (g) --
0
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
0
--
Trans Fats  
t-Polyenoic Fats (g) --
0
--
t-Monoenoic Fats (g) --
0
--
t-Palmitoleic Acid (16:1 t) (g) --
0
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
0
--
t-Octadecadienoic Acid (18:2 t) (g) --
0
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 19 202 114
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 133
(19%)		 44
(6%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 220
(16%)		 80
(6%)
Leucine (mg)
(%RDI)		 --
(--%)		 432
(16%)		 135
(5%)
Lysine (mg)
(%RDI)		 --
(--%)		 200
(10%)		 96
(5%)
Methionine (mg)
(%RDI)		 --
(--%)		 117
(16%)		 42
(6%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 269
(31%)		 130
(15%)
Threonine (mg)
(%RDI)		 --
(--%)		 192
(18%)		 122
(12%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 67
(24%)		 46
(16%)
Valine (mg)
(%RDI)		 --
(--%)		 305
(17%)		 125
(7%)
Conditional  
Arginine (mg) --
396
80
Cystine (mg)
(%RDI)		 --
(--%)		 63
(22%)		 32
(11%)
Glycine (mg) --
257
92
Proline (mg) --
244
76
Tyrosine (mg)
(%RDI)		 --
(--%)		 196
(22%)		 50
(6%)
Non-Essential  
Alanine (mg) --
305
113
Aspartic acid (mg) --
489
556
Betaine (mg) 0.15
1
39
Glutamic acid (mg) --
1063
226
Hydroxyproline (mg) --
--
--
Serine (mg) --
271
129
Data Source
Raspberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Long Grain Brown Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Baked Sweet Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.