Nutrition Comparison Tool

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Strawberries
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Dried Sunflower Seeds
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Oranges
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Comparison Results
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Strawberries 1 cup, sliced (x1) 3% DV 53 calories
  • Dried Sunflower Seeds 1 oz (x1) 8% DV 164 calories
  • Oranges 1 cup, sections (x1) 4% DV 85 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Strawberries 1 cup, sliced (x1) 1% DV 0.5g
  • Dried Sunflower Seeds 1 oz (x1) 18% DV 14.4g
  • Oranges 1 cup, sections (x1) 0% DV 0.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Strawberries 1 cup, sliced (x1) 4% DV 12.7g
  • Dried Sunflower Seeds 1 oz (x1) 2% DV 5.6g
  • Oranges 1 cup, sections (x1) 7% DV 21.2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Strawberries 1 cup, sliced (x1) 2% DV 1.1g
  • Dried Sunflower Seeds 1 oz (x1) 12% DV 5.8g
  • Oranges 1 cup, sections (x1) 3% DV 1.7g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Strawberries 1 cup, sliced (x1) 0% DV 0mg
  • Dried Sunflower Seeds 1 oz (x1) 0% DV 0mg
  • Oranges 1 cup, sections (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Strawberries 1 cup, sliced (x1) 12% DV 3.3g
  • Dried Sunflower Seeds 1 oz (x1) 9% DV 2.4g
  • Oranges 1 cup, sections (x1) 15% DV 4.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Strawberries 1 cup, sliced (x1) 16% DV 8.1g
  • Dried Sunflower Seeds 1 oz (x1) 1% DV 0.7g
  • Oranges 1 cup, sections (x1) 34% DV 16.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Strawberries 1 cup, sliced (x1) 4% DV 0.7mg
  • Dried Sunflower Seeds 1 oz (x1) 8% DV 1.5mg
  • Oranges 1 cup, sections (x1) 1% DV 0.2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Strawberries 1 cup, sliced (x1) 2% DV 26.6mg
  • Dried Sunflower Seeds 1 oz (x1) 2% DV 21.8mg
  • Oranges 1 cup, sections (x1) 6% DV 72mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Strawberries 1 cup, sliced (x1) 5% DV 254mg
  • Dried Sunflower Seeds 1 oz (x1) 4% DV 180.6mg
  • Oranges 1 cup, sections (x1) 7% DV 325.8mg
Comparison Table

Table Legend

  1. Strawberries
  2. Dried Sunflower Seeds
  3. Oranges
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 166 28 180
Calories
(%DV)		 53
(3%)		 164
(8%)		 85
(4%)
Fat (g)
(%DV)		 0.5
(1%)		 14.4
(18%)		 0.2
(0%)
Protein (g)
(%DV)		 1.1
(2%)		 5.8
(12%)		 1.7
(3%)
Carbohydrate (g)
(%DV)		 12.7
(4%)		 5.6
(2%)		 21.2
(7%)
Sugars (g)
(%DV)		 8.1
(16%)		 0.7
(1%)		 16.8
(34%)
Fiber (g)
(%DV)		 3.3
(12%)		 2.4
(9%)		 4.3
(15%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0
(0%)		 1.2
(6%)		 0
(0%)
Net-Carbs (g) 9.4
3.2
16.8
Trans Fatty Acids (g) 0
~
0
  Minerals
Food # 1 2 3
Weight (g) 166 28 180
Calcium (mg)
(%DV)		 26.6
(2%)		 21.8
(2%)		 72
(6%)
Iron, Fe (mg)
(%DV)		 0.7
(4%)		 1.5
(8%)		 0.2
(1%)
Potassium, K (mg)
(%DV)		 254
(5%)		 180.6
(4%)		 325.8
(7%)
Magnesium (mg)
(%DV)		 21.6
(5%)		 91
(22%)		 18
(4%)
Phosphorus, P (mg)
(%DV)		 39.8
(3%)		 184.8
(15%)		 25.2
(2%)
Sodium (mg)
(%DV)		 1.7
(0%)		 2.5
(0%)		 0
(0%)
Zinc, Zn (mg)
(%DV)		 0.2
(2%)		 1.4
(13%)		 0.1
(1%)
Copper, Cu (mg)
(%DV)		 0.1
(9%)		 0.5
(56%)		 0.1
(9%)
Manganese (mg)
(%DV)		 0.6
(28%)		 0.5
(24%)		 0
(2%)
Selenium, Se (mcg)
(%DV)		 0.7
(1%)		 14.8
(27%)		 0.9
(2%)
Fluoride, F (mcg)
(%AI)		 7.3
(0%)		 ~
(~%)		 ~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 166 28 180
Vitamin A, RAE (mcg)
(%DV)		 1.7
(0%)		 0.8
(0%)		 19.8
(2%)
Vitamin C (mg)
(%DV)		 97.6
(108%)		 0.4
(0%)		 95.8
(106%)
Thiamin (B1) (mg)
(%DV)		 0
(3%)		 0.4
(35%)		 0.2
(13%)
Riboflavin (B2) (mg)
(%DV)		 0
(3%)		 0.1
(8%)		 0.1
(6%)
Niacin (B3) (mg)
(%DV)		 0.6
(4%)		 2.3
(15%)		 0.5
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.2
(4%)		 0.3
(6%)		 0.5
(9%)
Vitamin B6 (mg)
(%DV)		 0.1
(5%)		 0.4
(22%)		 0.1
(6%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)		 39.8
(10%)		 63.6
(16%)		 54
(14%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 39.8
(10%)		 63.6
(16%)		 54
(14%)
Folate DFE (mcg)
(%)		 39.8
(10%)		 63.6
(16%)		 54
(14%)
Choline (mg)
(%DV)		 9.5
(2%)		 15.4
(3%)		 15.1
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 11.6
(0%)		 8.4
(0%)		 127.8
(1%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 19.8
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 208.8
(1%)
Vitamin A, IU (IU)
(%DV)		 19.9
(1%)		 14
(0%)		 405
(14%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 43.2
0
232.2
Vitamin E (mg)
(%DV)		 0.5
(3%)		 9.8
(66%)		 0.3
(2%)
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)		 3.7
(3%)		 0
(0%)		 0
(0%)
Vitamin K1 (mcg) 0
0
~
Menaquinone-4 (mcg) ~
0
~
  Other
Food # 1 2 3
Weight (g) 166 28 180
Water (g) 151
1.3
156.2
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -4.25
3.2
-6.52
  Carbohydrates
Food # 1 2 3
Weight (g) 166 28 180
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) 0.8
0.7
~
Glucose (Dextrose) (g) 3.3
~
~
Fructose (g) 4.1
~
~
Lactose (g) 0
~
~
Maltose (g) 0
~
~
Galactose (g) 0
~
~
Starch (g) 0.1
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 166 28 180
Monounsaturated Fats (mg) 71
5188
41
Polyunsaturated Fats (mg) 257
6478
45
Omega 3s (mg)
(%AI)		 108
(7%)		 8
(0%)		 13
(1%)
Omega 6s (mg)
(%AI)		 149
(1%)		 6454
(38%)		 32
(0%)
Omega 3 to Omega 6 Ratio 0.72
0
0.39
Omega 6 to Omega 3 Ratio 1.38
823.21
2.57
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
4
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) 19.92
149.52
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 0
7
0
15:0 (mg) ~
0
~
16:0 (mg) 20
619
23
17:0 (mg) ~
6
~
18:0 (mg) 5
473
0
20:0 (mg) ~
32
~
22:0 (mg) ~
90
~
24:0 (mg) ~
21
~
14:1 (mg) ~
0
~
15:1 (mg) ~
0
~
16:1 undifferentiated (mg) 2
6
5
16:1 c (mg) ~
~
~
17:1 (mg) ~
4
~
18:1 undifferentiated (mg) 70
5146
36
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
24
0
22:1 undifferentiated (mg) 0
8
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
0
~
18:2 undiff (mg) 149
6454
32
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 108
17
13
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
4
0
20:2 n-6 c,c (mg) ~
0
~
20:3 undifferentiated (mg) ~
0
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
0
~
22:4 (mg) ~
0
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 166 28 180
Betaine (mg) 0
10
~
Tryptophan (mg)
(%RDI)		 13
(5%)		 97
(35%)		 16
(6%)
Threonine (mg)
(%RDI)		 33
(3%)		 260
(25%)		 27
(3%)
Isoleucine (mg)
(%RDI)		 27
(2%)		 319
(23%)		 45
(3%)
Leucine (mg)
(%RDI)		 56
(2%)		 465
(17%)		 41
(2%)
Lysine (mg)
(%RDI)		 43
(2%)		 262
(12%)		 85
(4%)
Methionine (mg)
(%RDI)		 3
(0%)		 138
(19%)		 36
(5%)
Cystine (mg)
(%RDI)		 10
(3%)		 126
(44%)		 18
(6%)
Phenylalanine (mg)
(%RDI)		 32
(4%)		 327
(37%)		 56
(6%)
Tyrosine (mg)
(%RDI)		 37
(4%)		 186
(21%)		 29
(3%)
Valine (mg)
(%RDI)		 32
(2%)		 368
(20%)		 72
(4%)
Arginine (mg) 46
673
117
Histidine (mg)
(%RDI)		 20
(3%)		 177
(25%)		 32
(5%)
Alanine (mg) 55
313
90
Aspartic acid (mg) 247
685
205
Glutamic acid (mg) 163
1562
169
Glycine (mg) 43
409
169
Proline (mg) 33
331
83
Serine (mg) 42
301
58
Hydroxyproline (mg) ~
~
~
Data Source
Strawberries
USDA Food Data Central Standard Release (Common)
Dried Sunflower Seeds
USDA Food Data Central Standard Release (Common)
Oranges
USDA Food Data Central Standard Release (Common)
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