Nutrition Comparison Tool
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Cooked Spaghetti Squash (Boiled, Drained)
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Turtle, green, raw
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Turtle, green, raw
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 2% DV 42 calories
  • Turtle, green, raw 3 oz (x1) 4% DV 76 calories
  • Turtle, green, raw 3 oz (x1) 4% DV 76 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 1% DV 0.4g
  • Turtle, green, raw 3 oz (x1) 1% DV 0.43g
  • Turtle, green, raw 3 oz (x1) 1% DV 0.43g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 4% DV 10g
  • Turtle, green, raw 3 oz (x1) 0% DV 0g
  • Turtle, green, raw 3 oz (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 2% DV 1g
  • Turtle, green, raw 3 oz (x1) 34% DV 16.8g
  • Turtle, green, raw 3 oz (x1) 34% DV 16.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 0% DV 0mg
  • Turtle, green, raw 3 oz (x1) 14% DV 42.5mg
  • Turtle, green, raw 3 oz (x1) 14% DV 42.5mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 0% DV 0.1g
  • Turtle, green, raw 3 oz (x1) 1% DV 0.11g
  • Turtle, green, raw 3 oz (x1) 1% DV 0.11g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 8% DV 2.2g
  • Turtle, green, raw 3 oz (x1) 0% DV 0g
  • Turtle, green, raw 3 oz (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 8% DV 3.9g
  • Turtle, green, raw 3 oz (x1) 0% DV 0g
  • Turtle, green, raw 3 oz (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 3% DV 0.53mg
  • Turtle, green, raw 3 oz (x1) 7% DV 1.2mg
  • Turtle, green, raw 3 oz (x1) 7% DV 1.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 3% DV 32.6mg
  • Turtle, green, raw 3 oz (x1) 8% DV 100.3mg
  • Turtle, green, raw 3 oz (x1) 8% DV 100.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 4% DV 181.4mg
  • Turtle, green, raw 3 oz (x1) 4% DV 195.5mg
  • Turtle, green, raw 3 oz (x1) 4% DV 195.5mg
Comparison Table

Table Legend

  1. Cooked Spaghetti Squash (Boiled, Drained)
  2. Turtle, green, raw
  3. Turtle, green, raw
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 155 85 85
Calories
(%DV)		 42
(2%)		 76
(4%)		 76
(4%)
Fat (g)
(%DV)		 0.4
(1%)		 0.43
(1%)		 0.43
(1%)
Protein (g)
(%DV)		 1
(2%)		 16.8
(34%)		 16.8
(34%)
Carbohydrate (g)
(%DV)		 10
(4%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 3.9
(8%)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 2.2
(8%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 42.5
(14%)		 42.5
(14%)
Saturated Fats (g)
(%DV)		 0.1
(0%)		 0.11
(1%)		 0.11
(1%)
Net-Carbs (g) 7.8
0
0
Trans Fatty Acids (g) 0
--
--
  Minerals
Food # 1 2 3
Weight (g) 155 85 85
Calcium (mg)
(%DV)		 32.6
(3%)		 100.3
(8%)		 100.3
(8%)
Iron, Fe (mg)
(%DV)		 0.53
(3%)		 1.2
(7%)		 1.2
(7%)
Potassium, K (mg)
(%DV)		 181.4
(4%)		 195.5
(4%)		 195.5
(4%)
Magnesium (mg)
(%DV)		 17.1
(4%)		 17
(4%)		 17
(4%)
Phosphorus, P (mg)
(%DV)		 21.7
(2%)		 153
(12%)		 153
(12%)
Sodium (mg)
(%DV)		 27.9
(1%)		 57.8
(2%)		 57.8
(2%)
Zinc, Zn (mg)
(%DV)		 0.31
(3%)		 0.85
(8%)		 0.85
(8%)
Copper, Cu (mg)
(%DV)		 0.05
(6%)		 0.21
(24%)		 0.21
(24%)
Manganese (mg)
(%DV)		 0.17
(7%)		 --
(--%)		 --
(--%)
Selenium, Se (mcg)
(%DV)		 0.47
(1%)		 14.3
(26%)		 14.3
(26%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 155 85 85
Vitamin A, RAE (mcg)
(%DV)		 9.3
(1%)		 25.5
(3%)		 25.5
(3%)
Vitamin C (mg)
(%DV)		 5.4
(6%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.06
(5%)		 0.1
(9%)		 0.1
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(3%)		 0.13
(10%)		 0.13
(10%)
Niacin (B3) (mg)
(%DV)		 1.3
(8%)		 0.94
(6%)		 0.94
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.55
(11%)		 --
(--%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.15
(9%)		 0.1
(6%)		 0.1
(6%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 12.4
(3%)		 12.8
(3%)		 12.8
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 12.4
(3%)		 12.8
(3%)		 12.8
(3%)
Folate DFE (mcg)
(%)		 12.4
(3%)		 12.8
(3%)		 12.8
(3%)
Choline (mg)
(%DV)		 11.6
(2%)		 55.3
(10%)		 55.3
(10%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0.85
(35%)		 0.85
(35%)
Retinol (mcg) 0
25.5
25.5
Carotene, beta (mcg)
(%RDA)		 91.5
(1%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 23.3
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 170.5 85 85
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.19
(1%)		 0.43
(3%)		 0.43
(3%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
0
0
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 1.2
(1%)		 0.09
(0%)		 0.09
(0%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 155 85 85
Water (g) 143.1
66.7
66.7
Ash (g) 0.5
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.39
8.03
8.03
  Carbohydrates
Food # 1 2 3
Weight (g) 155 85 85
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) 155 85 85
Monounsaturated Fats (g) 0.034
0.075
0.075
Polyunsaturated Fats (g) 0.195
0.145
0.145
Omega 3s (g)
(%AI)		 0.121
(8%)		 0.014
(1%)		 0.014
(1%)
Omega 6s (g)
(%AI)		 0.073
(0%)		 0.028
(0%)		 0.028
(0%)
Omega 3 to Omega 6 Ratio 1.66
0.52
0.52
Omega 6 to Omega 3 Ratio 0.6
1.94
1.94
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0.02
0.02
Docosapentaenoic Acid (DPA) (g) 0
0.01
0.01
Docosahexaenoic Acid (DHA) (g) 0
0.028
0.028
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0.002
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.002
0.002
0.002
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.082
0.077
0.077
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.009
0.03
0.03
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.002
0.013
0.013
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.028
0.062
0.062
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.073
0.028
0.028
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.121
0.014
0.014
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0.044
0.044
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
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 3
Weight (g) 155 85 85
Essential  
Histidine (mg)
(%RDI)		 17
(2%)		 --
(--%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 37
(3%)		 --
(--%)		 --
(--%)
Leucine (mg)
(%RDI)		 53
(2%)		 --
(--%)		 --
(--%)
Lysine (mg)
(%RDI)		 34
(2%)		 --
(--%)		 --
(--%)
Methionine (mg)
(%RDI)		 11
(1%)		 --
(--%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 37
(4%)		 --
(--%)		 --
(--%)
Threonine (mg)
(%RDI)		 28
(3%)		 --
(--%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 14
(5%)		 --
(--%)		 --
(--%)
Valine (mg)
(%RDI)		 40
(2%)		 --
(--%)		 --
(--%)
Conditional  
Arginine (mg) 51
--
--
Cystine (mg)
(%RDI)		 8
(3%)		 --
(--%)		 --
(--%)
Glycine (mg) 34
--
--
Proline (mg) 33
--
--
Tyrosine (mg)
(%RDI)		 31
(4%)		 --
(--%)		 --
(--%)
Non-Essential  
Alanine (mg) 39
--
--
Aspartic acid (mg) 99
--
--
Betaine (mg) --
--
--
Glutamic acid (mg) 163
--
--
Hydroxyproline (mg) --
--
--
Serine (mg) 37
--
--
Data Source
Cooked Spaghetti Squash (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Turtle, green, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Turtle, green, raw
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.