Nutrition Comparison Tool
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Roasted Pork Tenderloin
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Roasted Chicken Breast
×
Roasted Boneless Skinless Thigh Meat
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 6% DV 122 calories
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 12% DV 231 calories
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 10% DV 208 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 4% DV 3g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 6% DV 5g
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 12% DV 9.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 0% DV 0g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 44% DV 22.2g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 87% DV 43.4g
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 57% DV 28.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 21% DV 62.1mg
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 40% DV 119mg
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 51% DV 154.3mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 5% DV 1g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 7% DV 1.4g
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 13% DV 2.7g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 0% DV 0g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 0% DV 0g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 5% DV 0.98mg
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 8% DV 1.5mg
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 7% DV 1.3mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 0% DV 5.1mg
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 2% DV 21mg
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 1% DV 10.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Roasted Pork Tenderloin 3 oz (x1) 8% DV 357.8mg
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 8% DV 358.4mg
  • Roasted Boneless Skinless Thigh Meat 1 thigh without skin (x1) 7% DV 312mg
Comparison Table

Table Legend

  1. Roasted Pork Tenderloin
  2. Roasted Chicken Breast
  3. Roasted Boneless Skinless Thigh Meat
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 85 140 116
Calories
(%DV)		 122
(6%)		 231
(12%)		 208
(10%)
Fat (g)
(%DV)		 3
(4%)		 5
(6%)		 9.5
(12%)
Protein (g)
(%DV)		 22.2
(44%)		 43.4
(87%)		 28.7
(57%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 62.1
(21%)		 119
(40%)		 154.3
(51%)
Saturated Fats (g)
(%DV)		 1
(5%)		 1.4
(7%)		 2.7
(13%)
Net-Carbs (g) 0
0
0
Trans Fatty Acids (g) 0.03
--
0.05
  Minerals
Food # 1 2 3
Weight (g) 85 140 116
Calcium (mg)
(%DV)		 5.1
(0%)		 21
(2%)		 10.4
(1%)
Iron, Fe (mg)
(%DV)		 0.98
(5%)		 1.5
(8%)		 1.3
(7%)
Potassium, K (mg)
(%DV)		 357.8
(8%)		 358.4
(8%)		 312
(7%)
Magnesium (mg)
(%DV)		 24.7
(6%)		 40.6
(10%)		 27.8
(7%)
Phosphorus, P (mg)
(%DV)		 227
(18%)		 319.2
(26%)		 266.8
(21%)
Sodium (mg)
(%DV)		 48.4
(2%)		 103.6
(4%)		 123
(5%)
Zinc, Zn (mg)
(%DV)		 2.1
(19%)		 1.4
(13%)		 2.2
(20%)
Copper, Cu (mg)
(%DV)		 0.09
(10%)		 0.07
(8%)		 0.08
(9%)
Manganese (mg)
(%DV)		 0.01
(0%)		 0.02
(1%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 32.5
(59%)		 38.6
(70%)		 31.4
(57%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
1.7
1
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 85 140 116
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 8.4
(1%)		 9.3
(1%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.81
(67%)		 0.1
(8%)		 0.11
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.33
(25%)		 0.16
(12%)		 0.25
(19%)
Niacin (B3) (mg)
(%DV)		 6.3
(39%)		 19.2
(120%)		 7.2
(45%)
Vitamin B5 (PA) (mg)
(%DV)		 0.86
(17%)		 1.4
(27%)		 1.5
(30%)
Vitamin B6 (mg)
(%DV)		 0.63
(37%)		 0.84
(49%)		 0.54
(32%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 0
(0%)		 5.6
(1%)		 5.8
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 0
(0%)		 5.6
(1%)		 5.8
(1%)
Folate DFE (mcg)
(%)		 0
(0%)		 5.6
(1%)		 5.8
(1%)
Choline (mg)
(%DV)		 75.6
(14%)		 119.4
(22%)		 83.3
(15%)
Vitamin B12 (mcg)
(%DV)		 0.48
(20%)		 0.48
(20%)		 0.49
(20%)
Retinol (mcg) 0
8.4
9.3
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 29.4 31.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.07
(0%)		 0.38
(3%)		 0.21
(1%)
Vitamin D (mcg)
(%DV)		 0.17
(1%)		 0.14
(1%)		 0.23
(1%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0.17
0.14
0.23
Vitamin D (IU)
(%DV)		 8.5
(1%)		 7
(1%)		 8.1
(1%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0.42
(0%)		 4.5
(4%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 85 140 116
Water (g) 59
91.4
77.7
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 11.03
24.19
16.49
  Carbohydrates
Food # 1 2 3
Weight (g) 85 140 116
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 85 140 116
Monounsaturated Fats (g) 1.134
1.736
3.899
Polyunsaturated Fats (g) 0.43
1.078
1.966
Omega 3s (g)
(%AI)		 0.011
(1%)		 0.042
(3%)		 0.085
(5%)
Omega 6s (g)
(%AI)		 0.36
(2%)		 0.826
(5%)		 1.72
(10%)
Omega 3 to Omega 6 Ratio 0.03
0.05
0.05
Omega 6 to Omega 3 Ratio 32.62
19.67
20.32
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.011
(1%)		 --
(--%)		 0.071
(4%)
Eicosapentaenoic Acid (EPA) (g) 0
0.014
0.006
Docosapentaenoic Acid (DPA) (g) 0
0.014
0.009
Docosahexaenoic Acid (DHA) (g) 0
0.028
0.006
n-3-Eicosatrienoic Acid (20:3) (g) --
--
0.001
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.349
--
1.668
gamma-Linolenic Acid (GLA) (g) 0
--
0.014
c-c-n6-Eicosadienoic Acid (g) 0.011
--
0.013
DHG-linolenic acid (DGLA) (g) --
--
0.026
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0.001
Caproic (6:0) (g) 0
0
0.001
Caprylic Acid (8:0) (g) 0
0
0.001
Capric Acid (10:0) (g) 0
0
0.001
Lauric Acid (12:0) (g) 0
0.014
0.005
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.033
0.042
0.051
Pentadecanoic Acid (15:0) (g) 0
--
0.008
Palmitic Acid (16:0) (g) 0.625
0.966
2.03
Margaric Acid (17:0) (g) 0.009
--
0.01
Stearic Acid (18:0) (g) 0.349
0.35
0.553
Arachidic Acid (20:0) (g) 0.001
--
0.006
Behenic Acid (22:0) (g) 0
--
0.009
Lignoceric Acid (24:0) (g) --
--
0.001
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
0.017
Pentadecenoic Acid (15:1) (g) 0
--
0
Palmitoleic Acid (16:1) (g) 0.068
0.21
0.563
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.559
Heptadecenoic Acid (17:1) (g) 0
--
0.008
Oleic Acid (18:1) (g) 1.049
1.456
3.265
c-Oleic Acid (18:1 cis) (g) 1.031
--
3.234
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.017
0.042
0.039
Docosenoic Acid (22:1) (g) 0
0
0.001
c-Docosenoic Acid (22:1 c) (g) --
--
0.001
c-Tetracosenoic Acid (24:1 c) (g) --
--
0.002
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.36
0.826
1.694
Conjugated Linoleic Acid (CLAs) (g) --
--
0.009
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.011
0.042
0.085
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0.001
Eicosatrienoic Acid (20:3) (g) 0
--
0.027
Eicosatetraenoic Acid 20:4 (g) 0.048
0.084
0.101
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
0.024
Trans Fats  
t-Polyenoic Fats (g) 0.01
--
0.015
t-Monoenoic Fats (g) 0.018
--
0.035
t-Palmitoleic Acid (16:1 t) (g) --
--
0.005
t-Oleic Acid (18:1 t) (g) 0.018
--
0.031
t-Docosenoic Acid (22:1 t) (g) --
--
0
t-Octadecadienoic Acid (18:2 t) (g) --
--
0.015
t-t-Octadecadienoic Acid (g) 0.01
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 85 140 116
Essential  
Histidine (mg)
(%RDI)		 961
(137%)		 1348
(193%)		 857
(122%)
Isoleucine (mg)
(%RDI)		 1095
(78%)		 2293
(164%)		 1372
(98%)
Leucine (mg)
(%RDI)		 1895
(69%)		 3259
(119%)		 2448
(90%)
Lysine (mg)
(%RDI)		 2063
(98%)		 3689
(176%)		 2710
(129%)
Methionine (mg)
(%RDI)		 613
(84%)		 1203
(165%)		 821
(113%)
Phenylalanine (mg)
(%RDI)		 935
(107%)		 1723
(197%)		 1147
(131%)
Threonine (mg)
(%RDI)		 999
(95%)		 1834
(175%)		 1358
(129%)
Tryptophan (mg)
(%RDI)		 234
(83%)		 507
(181%)		 324
(116%)
Valine (mg)
(%RDI)		 1162
(64%)		 2155
(118%)		 1397
(77%)
Conditional  
Arginine (mg) 1480
2619
2006
Cystine (mg)
(%RDI)		 257
(89%)		 556
(194%)		 335
(117%)
Glycine (mg) 1002
2134
1317
Proline (mg) 899
1785
1159
Tyrosine (mg)
(%RDI)		 847
(97%)		 1466
(168%)		 1080
(123%)
Non-Essential  
Alanine (mg) 1306
2369
1720
Aspartic acid (mg) 2176
3870
2825
Betaine (mg) 4
9
6
Glutamic acid (mg) 3550
6503
4705
Hydroxyproline (mg) 57
--
--
Serine (mg) 961
1494
1202
Data Source
Roasted Pork Tenderloin
USDA Food Data Central Standard Release (Common)
Roasted Chicken Breast
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.
Roasted Boneless Skinless Thigh Meat
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.