Nutrition Comparison Tool
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Whole Grain Wheat Flour
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Corn, dried (Navajo)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 17% DV 340 calories
  • Corn, dried (Navajo) 100 grams (x1) 19% DV 386 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 3% DV 2.5g
  • Corn, dried (Navajo) 100 grams (x1) 7% DV 5.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 26% DV 72g
  • Corn, dried (Navajo) 100 grams (x1) 27% DV 74.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 26% DV 13.2g
  • Corn, dried (Navajo) 100 grams (x1) 20% DV 9.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 0% DV 0mg
  • Corn, dried (Navajo) 100 grams (x1) --% DV --mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 2% DV 0.43g
  • Corn, dried (Navajo) 100 grams (x1) 4% DV 0.82g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 38% DV 10.7g
  • Corn, dried (Navajo) 100 grams (x1) --% DV --g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 1% DV 0.41g
  • Corn, dried (Navajo) 100 grams (x1) 11% DV 5.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 20% DV 3.6mg
  • Corn, dried (Navajo) 100 grams (x1) 11% DV 1.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 3% DV 34mg
  • Corn, dried (Navajo) 100 grams (x1) 1% DV 15mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Whole Grain Wheat Flour 100 grams (x1) 8% DV 363mg
  • Corn, dried (Navajo) 100 grams (x1) 11% DV 511mg
Comparison Table

Table Legend

  1. Whole Grain Wheat Flour
  2. Corn, dried (Navajo)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 100
Calories
(%DV)		 340
(17%)		 386
(19%)
Fat (g)
(%DV)		 2.5
(3%)		 5.2
(7%)
Protein (g)
(%DV)		 13.2
(26%)		 9.9
(20%)
Carbohydrate (g)
(%DV)		 72
(26%)		 74.9
(27%)
Sugars (g)
(%DV)		 0.41
(1%)		 5.4
(11%)
Fiber (g)
(%DV)		 10.7
(38%)		 --
(--%)
Cholesterol (mg)
(%DV)		 0
(0%)		 --
(--%)
Saturated Fats (g)
(%DV)		 0.43
(2%)		 0.82
(4%)
Net-Carbs (g) 61.3
74.9
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 100 100
Calcium (mg)
(%DV)		 34
(3%)		 15
(1%)
Iron, Fe (mg)
(%DV)		 3.6
(20%)		 1.9
(11%)
Potassium, K (mg)
(%DV)		 363
(8%)		 511
(11%)
Magnesium (mg)
(%DV)		 137
(33%)		 124
(30%)
Phosphorus, P (mg)
(%DV)		 357
(29%)		 337
(27%)
Sodium (mg)
(%DV)		 2
(0%)		 13
(1%)
Zinc, Zn (mg)
(%DV)		 2.6
(24%)		 3.1
(28%)
Copper, Cu (mg)
(%DV)		 0.41
(46%)		 0.2
(22%)
Manganese (mg)
(%DV)		 4.1
(177%)		 0.85
(37%)
Selenium, Se (mcg)
(%DV)		 61.8
(112%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 100
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 --
(--%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.5
(42%)		 0.2
(17%)
Riboflavin (B2) (mg)
(%DV)		 0.17
(13%)		 0.07
(5%)
Niacin (B3) (mg)
(%DV)		 5
(31%)		 3.3
(21%)
Vitamin B5 (PA) (mg)
(%DV)		 0.6
(12%)		 0.38
(8%)
Vitamin B6 (mg)
(%DV)		 0.41
(24%)		 0.37
(22%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 44
(11%)		 77
(19%)
Folic acid (mcg)
(%)		 0
(0%)		 --
(--%)
Food Folate (mcg)
(%)		 44
(11%)		 77
(19%)
Folate DFE (mcg)
(%)		 44
(11%)		 --
(--%)
Choline (mg)
(%DV)		 31.2
(6%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 --
(--%)
Retinol (mcg) 0
--
Carotene, beta (mcg)
(%RDA)		 5
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 9 --
Lycopene (mcg) 0
--
Lut + Zeaxanthin (mcg) 220
--
Vitamin E (mg)
(%DV)		 0.71
(5%)		 0
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 --
(--%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 --
(--%)
Vitamin K (mcg)
(%DV)		 1.9
(2%)		 0.9
(1%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 100
Water (g) 10.7
8.1
Ash (g) 2
2
Alcohol (g) 0
--
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score 7.98
3.07
  Carbohydrates
Food # 1 2
Weight (g) 100 100
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.36
3.4
Glucose (Dextrose) (g) 0
1
Fructose (g) 0.05
0.99
Lactose (g) --
0
Maltose (g) --
0
Galactose (g) --
0
Starch (g) 57.8
48.2
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 100
Monounsaturated Fats (g) 0.283
1.483
Polyunsaturated Fats (g) 1.167
1.9
Omega 3s (g)
(%AI)		 0.073
(5%)		 0.069
(4%)
Omega 6s (g)
(%AI)		 1.093
(6%)		 1.831
(11%)
Omega 3 to Omega 6 Ratio 0.07
0.04
Omega 6 to Omega 3 Ratio 14.97
26.54
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.069
(4%)
Eicosapentaenoic Acid (EPA) (g) 0
--
Docosapentaenoic Acid (DPA) (g) 0
--
Docosahexaenoic Acid (DHA) (g) 0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
0
c-c-n6-Eicosadienoic Acid (g) 0
0
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
--
Caproic (6:0) (g) 0
--
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
0
Pentadecanoic Acid (15:0) (g) 0
0
Palmitic Acid (16:0) (g) 0.41
0.655
Margaric Acid (17:0) (g) 0
0.005
Stearic Acid (18:0) (g) 0.02
0.122
Arachidic Acid (20:0) (g) 0
0.028
Behenic Acid (22:0) (g) 0
0.01
Lignoceric Acid (24:0) (g) 0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
0
Palmitoleic Acid (16:1) (g) 0
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0
0
Oleic Acid (18:1) (g) 0.273
1.458
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.01
0.018
Docosenoic Acid (22:1) (g) 0
--
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.093
1.831
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.073
0.069
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
--
Eicosatrienoic Acid (20:3) (g) 0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) 0
--
22:4 (g) 0
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 100
Essential  
Histidine (mg)
(%RDI)		 357
(51%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 443
(32%)		 --
(--%)
Leucine (mg)
(%RDI)		 898
(33%)		 --
(--%)
Lysine (mg)
(%RDI)		 359
(17%)		 --
(--%)
Methionine (mg)
(%RDI)		 228
(31%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 682
(78%)		 --
(--%)
Threonine (mg)
(%RDI)		 367
(35%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 174
(62%)		 --
(--%)
Valine (mg)
(%RDI)		 564
(31%)		 --
(--%)
Conditional  
Arginine (mg) 648
--
Cystine (mg)
(%RDI)		 275
(96%)		 --
(--%)
Glycine (mg) 569
--
Proline (mg) 2075
--
Tyrosine (mg)
(%RDI)		 275
(31%)		 --
(--%)
Non-Essential  
Alanine (mg) 489
--
Aspartic acid (mg) 722
--
Betaine (mg) 73
--
Glutamic acid (mg) 4328
--
Hydroxyproline (mg) --
--
Serine (mg) 620
--
Data Source
Whole Grain Wheat Flour
USDA Food Data Central Standard Release
Corn, dried (Navajo)
USDA Food Data Central Standard Release