Nutrition Facts Comparison Tool

Nutrition Comparison of Strawberries vs Olive Oil vs Salted Butter vs Cooked Green Beans (Previously Frozen) vs Cooked Cauliflower vs Sweet Potatoes vs Lean Chicken Breast (Cooked)

Calorie Comparison

2000 calories = Full Bar. (~ = missing data)

Strawberries 1 cup, sliced (x1) 3% DV 53 calories
Olive Oil 1 tablespoon (x1) 6% DV 119 calories
Salted Butter 1 pat (1 inch sq, 1/3 inch high) (x1) 2% DV 36 calories
Cooked Green Beans (Previously Frozen) 1 cup (x1) 2% DV 38 calories
Cooked Cauliflower 1/2 cup (1 inch pieces) (x1) 1% DV 14 calories
Sweet Potatoes 1 sweetpotato, 5 inch long (x1) 6% DV 112 calories
Lean Chicken Breast (Cooked) 3 oz (x1) 7% DV 133 calories

Fat Comparison

65g = Full Bar. (~ = missing data)

Strawberries 1 cup, sliced (x1) 1% DV 0.5g
Olive Oil 1 tablespoon (x1) 21% DV 13.5g
Salted Butter 1 pat (1 inch sq, 1/3 inch high) (x1) 6% DV 4.1g
Cooked Green Beans (Previously Frozen) 1 cup (x1) 0% DV 0.2g
Cooked Cauliflower 1/2 cup (1 inch pieces) (x1) 0% DV 0.3g
Sweet Potatoes 1 sweetpotato, 5 inch long (x1) 0% DV 0.1g
Lean Chicken Breast (Cooked) 3 oz (x1) 4% DV 2.8g

Carbohydrate Comparison

300g = Full Bar. (~ = missing data)

Strawberries 1 cup, sliced (x1) 4% DV 12.7g
Olive Oil 1 tablespoon (x1) 0% DV 0g
Salted Butter 1 pat (1 inch sq, 1/3 inch high) (x1) 0% DV 0g
Cooked Green Beans (Previously Frozen) 1 cup (x1) 3% DV 8.7g
Cooked Cauliflower 1/2 cup (1 inch pieces) (x1) 1% DV 2.5g
Sweet Potatoes 1 sweetpotato, 5 inch long (x1) 9% DV 26.2g
Lean Chicken Breast (Cooked) 3 oz (x1) 0% DV 0g

Protein Comparison

50g = Full Bar. (~ = missing data)

Strawberries 1 cup, sliced (x1) 2% DV 1.1g
Olive Oil 1 tablespoon (x1) 0% DV 0g
Salted Butter 1 pat (1 inch sq, 1/3 inch high) (x1) 0% DV 0g
Cooked Green Beans (Previously Frozen) 1 cup (x1) 4% DV 2g
Cooked Cauliflower 1/2 cup (1 inch pieces) (x1) 2% DV 1.1g
Sweet Potatoes 1 sweetpotato, 5 inch long (x1) 4% DV 2g
Lean Chicken Breast (Cooked) 3 oz (x1) 55% DV 27.3g

Cholesterol Comparison

300mg = Full Bar. (~ = missing data)

Strawberries 1 cup, sliced (x1) 0% DV 0mg
Olive Oil 1 tablespoon (x1) 0% DV 0mg
Salted Butter 1 pat (1 inch sq, 1/3 inch high) (x1) 4% DV 10.8mg
Cooked Green Beans (Previously Frozen) 1 cup (x1) 0% DV 0mg
Cooked Cauliflower 1/2 cup (1 inch pieces) (x1) 0% DV 0mg
Sweet Potatoes 1 sweetpotato, 5 inch long (x1) 0% DV 0mg
Lean Chicken Breast (Cooked) 3 oz (x1) 33% DV 98.6mg

Fiber Comparison

25g = Full Bar. (~ = missing data)

Strawberries 1 cup, sliced (x1) 13% DV 3.3g
Olive Oil 1 tablespoon (x1) 0% DV 0g
Salted Butter 1 pat (1 inch sq, 1/3 inch high) (x1) 0% DV 0g
Cooked Green Beans (Previously Frozen) 1 cup (x1) 16% DV 4.1g
Cooked Cauliflower 1/2 cup (1 inch pieces) (x1) 6% DV 1.4g
Sweet Potatoes 1 sweetpotato, 5 inch long (x1) 16% DV 3.9g
Lean Chicken Breast (Cooked) 3 oz (x1) 0% DV 0g

Sugar Comparison

50g = Full Bar. (~ = missing data)

Strawberries 1 cup, sliced (x1) 16% DV 8.1g
Olive Oil 1 tablespoon (x1) 0% DV 0g
Salted Butter 1 pat (1 inch sq, 1/3 inch high) (x1) 0% DV 0g
Cooked Green Beans (Previously Frozen) 1 cup (x1) 5% DV 2.5g
Cooked Cauliflower 1/2 cup (1 inch pieces) (x1) 3% DV 1.3g
Sweet Potatoes 1 sweetpotato, 5 inch long (x1) 11% DV 5.4g
Lean Chicken Breast (Cooked) 3 oz (x1) 0% DV 0g

Iron Comparison

18mg = Full Bar. (~ = missing data)

Strawberries 1 cup, sliced (x1) 4% DV 0.7mg
Olive Oil 1 tablespoon (x1) 0% DV 0.1mg
Salted Butter 1 pat (1 inch sq, 1/3 inch high) (x1) 0% DV 0mg
Cooked Green Beans (Previously Frozen) 1 cup (x1) 5% DV 0.9mg
Cooked Cauliflower 1/2 cup (1 inch pieces) (x1) 1% DV 0.2mg
Sweet Potatoes 1 sweetpotato, 5 inch long (x1) 4% DV 0.8mg
Lean Chicken Breast (Cooked) 3 oz (x1) 2% DV 0.4mg

Calcium Comparison

1300mg = Full Bar. (~ = missing data)

Strawberries 1 cup, sliced (x1) 2% DV 26.6mg
Olive Oil 1 tablespoon (x1) 0% DV 0.1mg
Salted Butter 1 pat (1 inch sq, 1/3 inch high) (x1) 0% DV 1.2mg
Cooked Green Beans (Previously Frozen) 1 cup (x1) 4% DV 56.7mg
Cooked Cauliflower 1/2 cup (1 inch pieces) (x1) 1% DV 9.9mg
Sweet Potatoes 1 sweetpotato, 5 inch long (x1) 3% DV 39mg
Lean Chicken Breast (Cooked) 3 oz (x1) 0% DV 5.1mg

Potassium Comparison

4700mg = Full Bar. (~ = missing data)

Strawberries 1 cup, sliced (x1) 5% DV 254mg
Olive Oil 1 tablespoon (x1) 0% DV 0.1mg
Salted Butter 1 pat (1 inch sq, 1/3 inch high) (x1) 0% DV 1.2mg
Cooked Green Beans (Previously Frozen) 1 cup (x1) 5% DV 214.7mg
Cooked Cauliflower 1/2 cup (1 inch pieces) (x1) 2% DV 88mg
Sweet Potatoes 1 sweetpotato, 5 inch long (x1) 9% DV 438.1mg
Lean Chicken Breast (Cooked) 3 oz (x1) 6% DV 291.6mg

Table Legend

Strawberries
Olive Oil
Salted Butter
Cooked Green Beans (Previously Frozen)
Cooked Cauliflower
Sweet Potatoes
Lean Chicken Breast (Cooked)

~ = missing data

	Macronutrients
Food #	1	2	3	4	5	6	7
Weight (g)	166	14	5	135	62	130	85
Calories (%DV)	53 (3%)	119 (6%)	36 (2%)	38 (2%)	14 (1%)	112 (6%)	133 (7%)
Fat (g) (%DV)	0.5 (1%)	13.5 (21%)	4.1 (6%)	0.2 (0%)	0.3 (0%)	0.1 (0%)	2.8 (4%)
Protein (g) (%DV)	1.1 (2%)	0 (0%)	0 (0%)	2 (4%)	1.1 (2%)	2 (4%)	27.3 (55%)
Carbohydrate (g) (%DV)	12.7 (4%)	0 (0%)	0 (0%)	8.7 (3%)	2.5 (1%)	26.2 (9%)	0 (0%)
Sugars (g) (%DV)	8.1 (16%)	0 (0%)	0 (0%)	2.5 (5%)	1.3 (3%)	5.4 (11%)	0 (0%)
Fiber (g) (%DV)	3.3 (13%)	0 (0%)	0 (0%)	4.1 (16%)	1.4 (6%)	3.9 (16%)	0 (0%)
Cholesterol (mg) (%DV)	0 (0%)	0 (0%)	10.8 (4%)	0 (0%)	0 (0%)	0 (0%)	98.6 (33%)
Saturated Fats (g) (%DV)	0 (0%)	1.9 (9%)	2.6 (13%)	0.1 (0%)	0 (0%)	0 (0%)	0.9 (4%)
Net-Carbs (g)	9.4	0	0	4.7	1.1	22.3	0
Trans Fatty Acids (g)	0	~	0.2	0	0	0	0
	Minerals
Food #	1	2	3	4	5	6	7
Weight (g)	166	14	5	135	62	130	85
Calcium (mg) (%DV)	26.6 (2%)	0.1 (0%)	1.2 (0%)	56.7 (4%)	9.9 (1%)	39 (3%)	5.1 (0%)
Iron, Fe (mg) (%DV)	0.7 (4%)	0.1 (0%)	0 (0%)	0.9 (5%)	0.2 (1%)	0.8 (4%)	0.4 (2%)
Potassium, K (mg) (%DV)	254 (5%)	0.1 (0%)	1.2 (0%)	214.7 (5%)	88 (2%)	438.1 (9%)	291.6 (6%)
Magnesium (mg) (%DV)	21.6 (5%)	0 (0%)	0.1 (0%)	25.7 (6%)	5.6 (1%)	32.5 (8%)	27.2 (6%)
Phosphorus, P (mg) (%DV)	39.8 (3%)	0 (0%)	1.2 (0%)	39.2 (3%)	19.8 (2%)	61.1 (5%)	204.9 (16%)
Sodium (mg) (%DV)	1.7 (0%)	0.3 (0%)	32.2 (1%)	1.4 (0%)	9.3 (0%)	71.5 (3%)	39.9 (2%)
Zinc, Zn (mg) (%DV)	0.2 (2%)	0 (0%)	0 (0%)	0.3 (3%)	0.1 (1%)	0.4 (4%)	0.8 (7%)
Copper, Cu (mg) (%DV)	0.1 (9%)	0 (0%)	0 (0%)	0.1 (9%)	0 (1%)	0.2 (22%)	0 (4%)
Manganese (mg) (%DV)	0.6 (28%)	0 (0%)	0 (0%)	0.4 (17%)	0.1 (4%)	0.3 (15%)	0 (0%)
Selenium, Se (μg) (%DV)	0.7 (1%)	0 (0%)	0.1 (0%)	0.5 (1%)	0.4 (1%)	0.8 (1%)	27.1 (49%)
Fluoride, F (μg) (%AI)	7.3 (0%)	~ (~%)	0.1 (0%)	~ (~%)	~ (~%)	~ (~%)	~ (~%)
Molybdenum (μg)	~	~	~	~	~	~	~
Iodine, I (μg)	~	~	~	~	~	~	~
Chlorine (mg)	~	~	~	~	~	~	~
Chromium (μg)	~	~	~	~	~	~	~
	Vitamins
Food #	1	2	3	4	5	6	7
Weight (g)	166	14	5	135	62	130	85
Vitamin A, RAE (μg) (%DV)	1.7 (0%)	0 (0%)	34.2 (4%)	28.4 (3%)	0.6 (0%)	921.7 (102%)	8.5 (1%)
Vitamin C (mg) (%DV)	97.6 (108%)	0 (0%)	0 (0%)	5.5 (6%)	27.5 (31%)	3.1 (3%)	0 (0%)
Thiamin (B1) (mg) (%DV)	0 (3%)	0 (0%)	0 (0%)	0 (4%)	0 (2%)	0.1 (8%)	0.1 (7%)
Riboflavin (B2) (mg) (%DV)	0 (3%)	0 (0%)	0 (0%)	0.1 (9%)	0 (2%)	0.1 (6%)	0.2 (12%)
Niacin (B3) (mg) (%DV)	0.6 (4%)	0 (0%)	0 (0%)	0.5 (3%)	0.3 (2%)	0.7 (5%)	8 (50%)
Vitamin B5 (PA) (mg) (%DV)	0.2 (4%)	0 (0%)	0 (0%)	0.1 (1%)	0.3 (6%)	1 (21%)	1.3 (27%)
Vitamin B6 (mg) (%DV)	0.1 (5%)	0 (0%)	0 (0%)	0.1 (5%)	0.1 (6%)	0.3 (16%)	0.8 (46%)
Biotin (μg)	~	~	~	~	~	~	~
Folate (B9) (μg) (%DV)	39.8 (10%)	0 (0%)	0.2 (0%)	31.1 (8%)	27.3 (7%)	14.3 (4%)	~ (~%)
Folic acid (μg) (%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	~ (~%)
Food Folate (μg) (%)	39.8 (10%)	0 (0%)	0.2 (0%)	31.1 (8%)	27.3 (7%)	14.3 (4%)	~ (~%)
Folate DFE (μg) (%)	39.8 (10%)	0 (0%)	0.2 (0%)	31.1 (8%)	27.3 (7%)	14.3 (4%)	~ (~%)
Choline (mg) (%DV)	9.5 (2%)	0 (0%)	0.9 (0%)	18.2 (3%)	24.2 (4%)	16 (3%)	99.5 (18%)
Vitamin B12 (μg) (%DV)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0.2 (7%)
Retinol (μg)	0	0	33.6	0	0	0	8.5
Carotene, beta (μg) (%RDA)	11.6 (0%)	0 (0%)	7.9 (0%)	302.4 (3%)	4.3 (0%)	11061.7 (102%)	0 (0%)
Carotene, alpha (μg) (%RDA)	0 (0%)	0 (0%)	0 (0%)	74.3 (0%)	0 (0%)	9.1 (0%)	0 (0%)
Cryptoxanthin, beta (μg) (%RDA)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)
Vitamin A, IU (IU) (%DV)	19.9 (1%)	0 (0%)	125 (4%)	565.7 (19%)	7.4 (0%)	18443.1 (615%)	28.1 (1%)
Lycopene (μg)	0	0	0	0	0	0	0
Lut + Zeaxanthin (μg)	43.2	0	0	685.8	18	0	0
Vitamin E (mg) (%DV)	0.5 (3%)	1.9 (13%)	0.1 (1%)	0.1 (0%)	0 (0%)	0.3 (2%)	0.3 (2%)
Vitamin D (μg) (%DV)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)
Vitamin D2 (μg)	~	~	0	~	~	~	~
Vitamin D3 (μg)	~	~	0	~	~	~	0
Vitamin D (IU) (%DV)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0 (0%)	0.9 (0%)
Vitamin K (μg) (%DV)	3.7 (3%)	8.1 (7%)	0.4 (0%)	51.4 (43%)	8.6 (7%)	2.3 (2%)	3.7 (3%)
Vitamin K1 (μg)	0	0	~	~	~	0	~
Menaquinone-4 (μg)	~	~	~	~	~	~	~
	Other
Food #	1	2	3	4	5	6	7
Weight (g)	166	14	5	135	62	130	85
Water (g)	151	0	0.8	123.4	57.7	100.5	55.5
Ash (g)	1	0	0	1	0	1	1
Alcohol (g)	0	0	0	0	0	0	0
Caffeine (mg)	0	0	0	0	0	0	0
Theobromine (mg)	0	0	0	0	0	0	0
PRAL score	-4.25	0	0.02	-3.51	-0.84	-7.35	14
	Carbohydrates
Food #	1	2	3	4	5	6	7
Weight (g)	166	14	5	135	62	130	85
Soluble Fiber (g)	~	~	~	~	~	~	~
Insoluble Fiber (g)	~	~	~	~	~	~	~
Added Sugar (g) (%DV)	~ (~%)	~ (~%)	~ (~%)	~ (~%)	~ (~%)	~ (~%)	~ (~%)
Sucrose (g)	0.8	~	~	~	~	3.3	~
Glucose (Dextrose) (g)	3.3	~	~	~	~	1.2	~
Fructose (g)	4.1	~	~	~	~	0.9	~
Lactose (g)	0	~	~	~	~	0	~
Maltose (g)	0	~	~	~	~	0	~
Galactose (g)	0	~	~	~	~	0	~
Starch (g)	0.1	~	~	~	~	16.4	~
Carbohydrate, other (g)	~	~	~	~	~	~	~
Total sugar alcohols (g)	~	~	~	~	~	~	~
	Fats
Food #	1	2	3	4	5	6	7
Weight (g)	166	14	5	135	62	130	85
Monosaturated Fats (mg)	71	9850	1051	11	20	1	1084
Polyunsaturated Fats (mg)	257	1421	152	112	135	18	672
Omega 3s (mg) (%AI)	108 (7%)	103 (6%)	16 (1%)	63 (4%)	104 (6%)	1 (0%)	41 (3%)
Omega 6s (mg) (%AI)	149 (1%)	1318 (8%)	150 (1%)	49 (0%)	31 (0%)	17 (0%)	558 (3%)
Omega 3 to Omega 6 Ratio	0.72	0.08	0.11	1.31	3.34	0.08	0.07
Omega 6 to Omega 3 Ratio	1.38	12.83	9.51	0.77	0.3	13	13.69
18:3 n-3 c,c,c (ALA) (mg)	~	~	16	~	~	~	22
20:5 n-3 (EPA) (mg)	0	0	0	0	0	0	3
22:5 n-3 (DPA) (mg)	0	0	0	0	0	0	9
22:6 n-3 (DHA) (mg)	0	0	0	0	0	0	6
Trans-Polyenoic Fats (mg)	~	~	15	~	~	~	2
Stigmasterol (mg)	~	~	0	~	~	~	~
Campesterol (mg)	~	~	0	~	~	~	~
Beta-sitosterol (mg)	~	~	0.2	~	~	~	~
Phytosterols (mg)	19.92	29.835	~	~	~	15.6	~
4:0 (mg)	0	0	161	0	0	0	0
6:0 (mg)	0	0	100	0	0	0	0
8:0 (mg)	0	0	60	0	0	0	0
10:0 (mg)	0	0	126	0	0	0	13
12:0 (mg)	0	0	129	0	0	0	4
13:0 (mg)	~	~	~	~	~	~	~
14:0 (mg)	0	0	372	0	0	0	16
15:0 (mg)	~	~	~	~	~	0	3
16:0 (mg)	20	1524	1085	47	38	23	634
17:0 (mg)	~	3	28	~	~	0	3
18:0 (mg)	5	264	500	8	5	1	179
20:0 (mg)	~	56	7	~	~	0	2
22:0 (mg)	~	17	~	~	~	0	4
24:0 (mg)	~	0	~	~	~	0	0
14:1 (mg)	~	0	~	~	~	0	4
15:1 (mg)	~	~	~	~	~	0	0
16:1 undifferentiated (mg)	2	169	48	0	0	0	132
16:1 c (mg)	~	~	48	~	~	~	132
17:1 (mg)	~	17	~	~	~	0	2
18:1 undifferentiated (mg)	70	9621	998	9	20	1	932
18:1 c (mg)	~	~	849	~	~	~	922
18:1-11 t (18:1t n-7) (mg)	~	~	~	~	~	~	~
20:1 (mg)	0	42	5	0	0	0	15
22:1 undifferentiated (mg)	0	0	0	0	0	0	0
22:1 c (mg)	~	~	~	~	~	~	0
24:1 c (mg)	~	~	~	~	~	~	0
18:2 undiff (mg)	149	1318	136	49	31	17	511
18:2 n-6 c,c (mg)	~	~	108	~	~	~	508
18:2 CLAs (mg)	~	~	13	~	~	~	1
18:2 i (mg)	~	~	15	~	~	~	~
18:3 undiff (mg)	108	103	16	63	104	1	22
18:3 n-6 c,c,c (mg)	~	~	~	~	~	~	0
18:3i (mg)	~	~	~	~	~	~	0
18:4 (mg)	0	0	0	0	0	0	0
20:2 n-6 c,c (mg)	~	~	~	~	~	0	9
20:3 undifferentiated (mg)	~	~	~	~	~	0	19
20:3 n-3 (mg)	~	~	~	~	~	~	1
20:3 n-6 (mg)	~	~	~	~	~	~	18
20:4 undifferentiated (mg)	0	0	0	0	0	0	73
20:4 n-6 (mg)	~	~	~	~	~	~	~
21:5 (mg)	~	~	~	~	~	~	~
22:4 (mg)	~	~	~	~	~	~	20
Trans-Monoenoic Fats (mg)	~	~	149	~	~	~	9
16:1 t (mg)	~	~	~	~	~	~	0
18:1 t (mg)	~	~	149	~	~	~	9
22:1 t (mg)	~	~	~	~	~	~	0
18:2 t not further def. (mg)	~	~	~	~	~	~	2
18:2 t,t (mg)	~	~	~	~	~	~	~
	Amino Acids
Food #	1	2	3	4	5	6	7
Weight (g)	166	14	5	135	62	130	85
Betaine (mg)	0	0	0	0	0	~	9
Tryptophan (mg) (%RDI)	13 (5%)	0 (0%)	1 (0%)	22 (8%)	15 (5%)	40 (14%)	343 (123%)
Threonine (mg) (%RDI)	33 (3%)	0 (0%)	2 (0%)	88 (8%)	42 (4%)	108 (10%)	1222 (116%)
Isoleucine (mg) (%RDI)	27 (2%)	0 (0%)	3 (0%)	73 (5%)	43 (3%)	72 (5%)	1337 (96%)
Leucine (mg) (%RDI)	56 (2%)	0 (0%)	4 (0%)	123 (5%)	66 (2%)	120 (4%)	2254 (83%)
Lysine (mg) (%RDI)	43 (2%)	0 (0%)	3 (0%)	97 (5%)	61 (3%)	86 (4%)	2621 (125%)
Methionine (mg) (%RDI)	3 (0%)	0 (0%)	1 (0%)	24 (3%)	16 (2%)	38 (5%)	709 (97%)
Cystine (mg) (%RDI)	10 (3%)	0 (0%)	0 (0%)	19 (7%)	13 (5%)	29 (10%)	286 (100%)
Phenylalanine (mg) (%RDI)	32 (4%)	0 (0%)	2 (0%)	73 (8%)	41 (5%)	116 (13%)	1100 (126%)
Tyrosine (mg) (%RDI)	37 (4%)	0 (0%)	2 (0%)	46 (5%)	25 (3%)	44 (5%)	982 (112%)
Valine (mg) (%RDI)	32 (2%)	0 (0%)	3 (0%)	99 (5%)	57 (3%)	112 (6%)	1411 (78%)
Arginine (mg)	46	0	2	81	55	72	1843
Histidine (mg) (%RDI)	20 (3%)	0 (0%)	1 (0%)	38 (5%)	23 (3%)	40 (6%)	1016 (145%)
Alanine (mg)	55	0	1	92	60	100	1591
Aspartic acid (mg)	247	0	3	281	134	497	2563
Glutamic acid (mg)	163	0	9	207	152	202	4037
Glycine (mg)	43	0	1	72	37	82	1206
Proline (mg)	33	0	4	74	49	68	866
Serine (mg)	42	0	2	109	60	114	1039
Hydroxyproline (mg)	~	~	~	~	~	~	~

Data Source: