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Nutrition Facts Comparison Tool

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×
Cooked White Rice
×
×
Nonfat Greek Yogurt
×
×
Cultured Sour Cream
×
×
White Bread
×
×
Baked Potatoes
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked White Rice 1 cup (x1) 10% DV 205 calories
  • Nonfat Greek Yogurt 100 grams (x0.12) 0% DV 7 calories
  • Cultured Sour Cream 1 tbsp (x1) 1% DV 24 calories
  • White Bread 1 slice (x1) 4% DV 77 calories
  • Baked Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 8% DV 159 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked White Rice 1 cup (x1) 1% DV 0.4g
  • Nonfat Greek Yogurt 100 grams (x0.12) 0% DV 0g
  • Cultured Sour Cream 1 tbsp (x1) 4% DV 2.3g
  • White Bread 1 slice (x1) 1% DV 1g
  • Baked Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 0% DV 0.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked White Rice 1 cup (x1) 15% DV 44.5g
  • Nonfat Greek Yogurt 100 grams (x0.12) 0% DV 0.4g
  • Cultured Sour Cream 1 tbsp (x1) 0% DV 0.6g
  • White Bread 1 slice (x1) 5% DV 14.3g
  • Baked Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 12% DV 36.5g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked White Rice 1 cup (x1) 9% DV 4.3g
  • Nonfat Greek Yogurt 100 grams (x0.12) 2% DV 1.2g
  • Cultured Sour Cream 1 tbsp (x1) 1% DV 0.3g
  • White Bread 1 slice (x1) 5% DV 2.6g
  • Baked Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 7% DV 3.6g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked White Rice 1 cup (x1) 0% DV 0mg
  • Nonfat Greek Yogurt 100 grams (x0.12) 0% DV 0.6mg
  • Cultured Sour Cream 1 tbsp (x1) 2% DV 7.1mg
  • White Bread 1 slice (x1) 0% DV 0mg
  • Baked Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked White Rice 1 cup (x1) 3% DV 0.6g
  • Nonfat Greek Yogurt 100 grams (x0.12) 0% DV 0g
  • Cultured Sour Cream 1 tbsp (x1) 0% DV 0g
  • White Bread 1 slice (x1) 3% DV 0.8g
  • Baked Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 15% DV 3.6g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked White Rice 1 cup (x1) 0% DV 0.1g
  • Nonfat Greek Yogurt 100 grams (x0.12) 1% DV 0.4g
  • Cultured Sour Cream 1 tbsp (x1) 1% DV 0.4g
  • White Bread 1 slice (x1) 3% DV 1.6g
  • Baked Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 5% DV 2.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked White Rice 1 cup (x1) 11% DV 1.9mg
  • Nonfat Greek Yogurt 100 grams (x0.12) 0% DV 0mg
  • Cultured Sour Cream 1 tbsp (x1) 0% DV 0mg
  • White Bread 1 slice (x1) 6% DV 1mg
  • Baked Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked White Rice 1 cup (x1) 1% DV 15.8mg
  • Nonfat Greek Yogurt 100 grams (x0.12) 1% DV 13.2mg
  • Cultured Sour Cream 1 tbsp (x1) 1% DV 12.1mg
  • White Bread 1 slice (x1) 3% DV 41.8mg
  • Baked Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 1% DV 17.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked White Rice 1 cup (x1) 1% DV 55.3mg
  • Nonfat Greek Yogurt 100 grams (x0.12) 0% DV 16.9mg
  • Cultured Sour Cream 1 tbsp (x1) 0% DV 15mg
  • White Bread 1 slice (x1) 1% DV 36.5mg
  • Baked Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia) (x1) 20% DV 941.1mg

Table Legend

  1. Cooked White Rice
  2. Nonfat Greek Yogurt
  3. Cultured Sour Cream
  4. White Bread
  5. Baked Potatoes
~ = missing data
  Macronutrients
Food # 1 2 3 4 5
Weight (g) 158 12 12 29 173
Calories
(%DV)
205
(10%)
7
(0%)
24
(1%)
77
(4%)
159
(8%)
Fat (g)
(%DV)
0.4
(1%)
0
(0%)
2.3
(4%)
1
(1%)
0.3
(0%)
Protein (g)
(%DV)
4.3
(9%)
1.2
(2%)
0.3
(1%)
2.6
(5%)
3.6
(7%)
Carbohydrate (g)
(%DV)
44.5
(15%)
0.4
(0%)
0.6
(0%)
14.3
(5%)
36.5
(12%)
Sugars (g)
(%DV)
0.1
(0%)
0.4
(1%)
0.4
(1%)
1.6
(3%)
2.6
(5%)
Fiber (g)
(%DV)
0.6
(3%)
0
(0%)
0
(0%)
0.8
(3%)
3.6
(15%)
Cholesterol (mg)
(%DV)
0
(0%)
0.6
(0%)
7.1
(2%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(1%)
0
(0%)
1.2
(6%)
0.2
(1%)
0.1
(0%)
Net-Carbs (g) 43.9
0.4
0.6
13.5
32.8
Trans Fatty Acids (g) ~
0
0.1
0
0
  Minerals
Food # 1 2 3 4 5
Weight (g) 158 12 12 29 173
Calcium (mg)
(%DV)
15.8
(1%)
13.2
(1%)
12.1
(1%)
41.8
(3%)
17.3
(1%)
Iron, Fe (mg)
(%DV)
1.9
(11%)
0
(0%)
0
(0%)
1
(6%)
1.1
(6%)
Potassium, K (mg)
(%DV)
55.3
(1%)
16.9
(0%)
15
(0%)
36.5
(1%)
941.1
(20%)
Magnesium (mg)
(%DV)
19
(5%)
1.3
(0%)
1.2
(0%)
6.7
(2%)
46.7
(11%)
Phosphorus, P (mg)
(%DV)
67.9
(5%)
16.2
(1%)
9.1
(1%)
28.4
(2%)
129.8
(10%)
Sodium (mg)
(%DV)
1.6
(0%)
4.3
(0%)
3.7
(0%)
142.1
(6%)
12.1
(1%)
Zinc, Zn (mg)
(%DV)
0.8
(7%)
0.1
(1%)
0
(0%)
0.2
(2%)
0.6
(6%)
Copper, Cu (mg)
(%DV)
0.1
(12%)
0
(0%)
0
(0%)
0
(3%)
0.2
(24%)
Manganese (mg)
(%DV)
0.7
(32%)
0
(0%)
0
(0%)
0.2
(7%)
0.3
(14%)
Selenium, Se (μg)
(%DV)
11.9
(22%)
1.2
(2%)
0.4
(1%)
6.4
(12%)
0.9
(2%)
Fluoride, F (μg)
(%AI)
64.9
(2%)
~
(~%)
~
(~%)
14.2
(0%)
~
(~%)
Molybdenum (μg) ~
~
~
~
~
Iodine, I (μg) ~
~
~
~
~
Chlorine (mg) ~
~
~
~
~
Chromium (μg) ~
~
~
~
~
  Vitamins
Food # 1 2 3 4 5
Weight (g) 158 12 12 29 173
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0.1
(0%)
14.9
(2%)
0
(0%)
1.7
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0.1
(0%)
0
(0%)
21.8
(24%)
Thiamin (B1) (mg)
(%DV)
0.3
(21%)
0
(0%)
0
(0%)
0.2
(13%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0
(2%)
0
(3%)
0
(2%)
0.1
(5%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
2.3
(15%)
0
(0%)
0
(0%)
1.4
(9%)
2.6
(17%)
Vitamin B5 (PA) (mg)
(%DV)
0.6
(12%)
0
(1%)
0.1
(1%)
0.2
(3%)
0.7
(13%)
Vitamin B6 (mg)
(%DV)
0.1
(9%)
0
(0%)
0
(0%)
0
(1%)
0.4
(21%)
Biotin (μg) ~
~
~
~
~
Folate (B9) (μg)
(%DV)
91.6
(23%)
0.8
(0%)
0.7
(0%)
32.2
(8%)
65.7
(16%)
Folic acid (μg)
(%)
86.9
(22%)
0
(0%)
0
(0%)
24.9
(6%)
0
(0%)
Food Folate (μg)
(%)
4.7
(1%)
0.8
(0%)
0.7
(0%)
7.2
(2%)
65.7
(16%)
Folate DFE (μg)
(%)
153.3
(38%)
0.8
(0%)
0.7
(0%)
49.6
(12%)
65.7
(16%)
Choline (mg)
(%DV)
3.3
(1%)
1.8
(0%)
2.3
(0%)
4.2
(1%)
24.9
(5%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0.1
(4%)
0
(1%)
0
(0%)
0
(0%)
Retinol (μg) 0
0.1
14.5
0
0
Carotene, beta (μg)
(%RDA)
0
(0%)
0
(0%)
3
(0%)
0
(0%)
10.4
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0.1
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
0.5
(0%)
53.6
(2%)
0.3
(0%)
17.3
(1%)
Lycopene (μg) 0
0
0
0
0
Lut + Zeaxanthin (μg) 0
0
0.5
12.8
51.9
Vitamin E (mg)
(%DV)
0.1
(0%)
0
(0%)
0
(0%)
0.1
(0%)
0.1
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
0
0
~
~
Vitamin D3 (μg) ~
0
0
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
0
(0%)
0.2
(0%)
0.1
(0%)
4.7
(4%)
Vitamin K1 (μg) ~
0
0
~
0
Menaquinone-4 (μg) ~
0
0.7
~
~
  Other
Food # 1 2 3 4 5
Weight (g) 158 12 12 29 173
Water (g) 108.1
10.2
8.8
10.6
130.5
Ash (g) 1
0
0
1
2
Alcohol (g) 0
0
0
0
0
Caffeine (mg) 0
0
0
0
0
Theobromine (mg) 0
0
0
0
0
PRAL score 2.73
0.64
-0.02
0.82
-14.73
  Carbohydrates
Food # 1 2 3 4 5
Weight (g) 158 12 12 29 173
Soluble Fiber (g) ~
~
~
~
~
Insoluble Fiber (g) ~
~
~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
0
0
0
0.7
Glucose (Dextrose) (g) ~
0
0
0.5
1.1
Fructose (g) ~
0
0
0.7
0.6
Lactose (g) ~
0.3
0.4
0
0
Maltose (g) ~
0
0
0.5
0
Galactose (g) ~
0.1
0
0
0
Starch (g) ~
~
0
10.8
31.1
Carbohydrate, other (g) ~
~
~
~
~
Total sugar alcohols (g) ~
~
~
~
~
  Fats
Food # 1 2 3 4 5
Weight (g) 158 12 12 29 173
Monounsaturated Fats (mg) 139
6
551
174
5
Polyunsaturated Fats (mg) 120
1
96
465
114
Omega 3s (mg)
(%AI)
21
(1%)
0
(0%)
10
(1%)
48
(3%)
26
(2%)
Omega 6s (mg)
(%AI)
98
(1%)
1
(0%)
91
(1%)
416
(2%)
85
(0%)
Omega 3 to Omega 6 Ratio 0.21
0.1
0.11
0.12
0.31
Omega 6 to Omega 3 Ratio 4.77
10
8.76
8.58
3.27
18:3 n-3 c,c,c (ALA) (mg) ~
0
8
48
~
20:5 n-3 (EPA) (mg) 0
0
1
0
0
22:5 n-3 (DPA) (mg) 0
0
1
0
0
22:6 n-3 (DHA) (mg) 0
0
0
0
0
Trans-Polyenoic Fats (mg) ~
0
16
1
~
Stigmasterol (mg) ~
~
~
~
~
Campesterol (mg) ~
~
~
~
~
Beta-sitosterol (mg) ~
~
~
~
~
Phytosterols (mg) ~
~
~
~
~
4:0 (mg) 0
0
4
1
0
6:0 (mg) 0
0
24
0
0
8:0 (mg) 0
0
17
1
0
10:0 (mg) 0
2
45
1
3
12:0 (mg) 0
1
54
4
9
13:0 (mg) ~
~
~
~
~
14:0 (mg) 3
2
195
3
3
15:0 (mg) ~
0
21
1
~
16:0 (mg) 109
6
618
122
43
17:0 (mg) ~
0
13
1
~
18:0 (mg) 8
3
220
63
10
20:0 (mg) ~
0
3
2
~
22:0 (mg) ~
0
1
2
~
24:0 (mg) ~
0
1
1
~
14:1 (mg) ~
0
16
0
~
15:1 (mg) ~
0
0
0
~
16:1 undifferentiated (mg) 2
0
35
5
3
16:1 c (mg) ~
0
35
5
~
17:1 (mg) ~
0
1
1
~
18:1 undifferentiated (mg) 137
6
495
165
3
18:1 c (mg) ~
5
416
159
~
18:1-11 t (18:1t n-7) (mg) ~
~
19
~
~
20:1 (mg) 0
0
3
3
0
22:1 undifferentiated (mg) 0
0
0
0
0
22:1 c (mg) ~
0
~
0
~
24:1 c (mg) ~
0
0
0
~
18:2 undiff (mg) 98
1
78
413
85
18:2 n-6 c,c (mg) ~
1
53
~
~
18:2 CLAs (mg) ~
0
10
0
~
18:2 i (mg) ~
~
~
~
~
18:3 undiff (mg) 21
0
9
48
26
18:3 n-6 c,c,c (mg) ~
0
1
0
~
18:3i (mg) ~
0
~
~
~
18:4 (mg) 0
0
0
0
0
20:2 n-6 c,c (mg) ~
0
1
1
~
20:3 undifferentiated (mg) ~
0
2
0
~
20:3 n-3 (mg) ~
0
0
0
~
20:3 n-6 (mg) ~
0
2
0
~
20:4 undifferentiated (mg) 0
0
3
1
0
20:4 n-6 (mg) ~
~
~
~
~
21:5 (mg) ~
~
~
~
~
22:4 (mg) ~
0
0
1
~
Trans-Monoenoic Fats (mg) ~
1
80
6
~
16:1 t (mg) ~
0
~
0
~
18:1 t (mg) ~
1
80
6
~
22:1 t (mg) ~
0
~
0
~
18:2 t not further def. (mg) ~
0
16
1
~
18:2 t,t (mg) ~
~
~
~
~
  Amino Acids
Food # 1 2 3 4 5
Weight (g) 158 12 12 29 173
Betaine (mg) 0
0
0
30
0
Tryptophan (mg)
(%RDI)
49
(17%)
~
(~%)
5
(2%)
~
(~%)
36
(13%)
Threonine (mg)
(%RDI)
152
(14%)
~
(~%)
17
(2%)
~
(~%)
118
(11%)
Isoleucine (mg)
(%RDI)
183
(13%)
~
(~%)
20
(1%)
~
(~%)
118
(8%)
Leucine (mg)
(%RDI)
351
(13%)
~
(~%)
39
(1%)
~
(~%)
173
(6%)
Lysine (mg)
(%RDI)
153
(7%)
~
(~%)
33
(2%)
~
(~%)
189
(9%)
Methionine (mg)
(%RDI)
100
(14%)
~
(~%)
9
(1%)
~
(~%)
55
(8%)
Cystine (mg)
(%RDI)
87
(30%)
~
(~%)
3
(1%)
~
(~%)
43
(15%)
Phenylalanine (mg)
(%RDI)
228
(26%)
~
(~%)
19
(2%)
~
(~%)
144
(16%)
Tyrosine (mg)
(%RDI)
142
(16%)
~
(~%)
18
(2%)
~
(~%)
85
(10%)
Valine (mg)
(%RDI)
259
(14%)
~
(~%)
23
(1%)
~
(~%)
182
(10%)
Arginine (mg) 354
~
14
~
178
Histidine (mg)
(%RDI)
100
(14%)
~
(~%)
11
(2%)
~
(~%)
61
(9%)
Alanine (mg) 246
~
14
~
111
Aspartic acid (mg) 400
~
31
~
848
Glutamic acid (mg) 828
~
81
~
619
Glycine (mg) 193
~
9
~
100
Proline (mg) 201
~
37
~
111
Serine (mg) 223
~
23
~
131
Hydroxyproline (mg) ~
~
~
~
~
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