Nutrition Comparison Tool
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Cooked Spaghetti Squash (Boiled, Drained)
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Cooked Spaghetti Squash (Boiled, Drained)
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Turtle, green, raw
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 1% DV 27 calories
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 2% DV 42 calories
  • Turtle, green, raw 100 grams (x1) 4% DV 89 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 0% DV 0.26g
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 1% DV 0.4g
  • Turtle, green, raw 100 grams (x1) 1% DV 0.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 2% DV 6.5g
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 4% DV 10g
  • Turtle, green, raw 100 grams (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 1% DV 0.66g
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 2% DV 1g
  • Turtle, green, raw 100 grams (x1) 40% DV 19.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 0% DV 0mg
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 0% DV 0mg
  • Turtle, green, raw 100 grams (x1) 17% DV 50mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 0% DV 0.06g
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 0% DV 0.1g
  • Turtle, green, raw 100 grams (x1) 1% DV 0.13g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 5% DV 1.4g
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 8% DV 2.2g
  • Turtle, green, raw 100 grams (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 5% DV 2.5g
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 8% DV 3.9g
  • Turtle, green, raw 100 grams (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 2% DV 0.34mg
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 3% DV 0.53mg
  • Turtle, green, raw 100 grams (x1) 8% DV 1.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 2% DV 21mg
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 3% DV 32.6mg
  • Turtle, green, raw 100 grams (x1) 9% DV 118mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Spaghetti Squash (Boiled, Drained) 100 grams (x1) 2% DV 117mg
  • Cooked Spaghetti Squash (Boiled, Drained) 1 cup (x1) 4% DV 181.4mg
  • Turtle, green, raw 100 grams (x1) 5% DV 230mg
Comparison Table

Table Legend

  1. Cooked Spaghetti Squash (Boiled, Drained)
  2. Cooked Spaghetti Squash (Boiled, Drained)
  3. Turtle, green, raw
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 155 100
Calories
(%DV)		 27
(1%)		 42
(2%)		 89
(4%)
Fat (g)
(%DV)		 0.26
(0%)		 0.4
(1%)		 0.5
(1%)
Protein (g)
(%DV)		 0.66
(1%)		 1
(2%)		 19.8
(40%)
Carbohydrate (g)
(%DV)		 6.5
(2%)		 10
(4%)		 0
(0%)
Sugars (g)
(%DV)		 2.5
(5%)		 3.9
(8%)		 0
(0%)
Fiber (g)
(%DV)		 1.4
(5%)		 2.2
(8%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 50
(17%)
Saturated Fats (g)
(%DV)		 0.06
(0%)		 0.1
(0%)		 0.13
(1%)
Net-Carbs (g) 5.1
7.8
0
Trans Fatty Acids (g) 0
0
--
  Minerals
Food # 1 2 3
Weight (g) 100 155 100
Calcium (mg)
(%DV)		 21
(2%)		 32.6
(3%)		 118
(9%)
Iron, Fe (mg)
(%DV)		 0.34
(2%)		 0.53
(3%)		 1.4
(8%)
Potassium, K (mg)
(%DV)		 117
(2%)		 181.4
(4%)		 230
(5%)
Magnesium (mg)
(%DV)		 11
(3%)		 17.1
(4%)		 20
(5%)
Phosphorus, P (mg)
(%DV)		 14
(1%)		 21.7
(2%)		 180
(14%)
Sodium (mg)
(%DV)		 18
(1%)		 27.9
(1%)		 68
(3%)
Zinc, Zn (mg)
(%DV)		 0.2
(2%)		 0.31
(3%)		 1
(9%)
Copper, Cu (mg)
(%DV)		 0.04
(4%)		 0.05
(6%)		 0.25
(28%)
Manganese (mg)
(%DV)		 0.11
(5%)		 0.17
(7%)		 --
(--%)
Selenium, Se (mcg)
(%DV)		 0.3
(1%)		 0.47
(1%)		 16.8
(31%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 155 100
Vitamin A, RAE (mcg)
(%DV)		 6
(1%)		 9.3
(1%)		 30
(3%)
Vitamin C (mg)
(%DV)		 3.5
(4%)		 5.4
(6%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 0.06
(5%)		 0.12
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(2%)		 0.03
(3%)		 0.15
(12%)
Niacin (B3) (mg)
(%DV)		 0.81
(5%)		 1.3
(8%)		 1.1
(7%)
Vitamin B5 (PA) (mg)
(%DV)		 0.36
(7%)		 0.55
(11%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.1
(6%)		 0.15
(9%)		 0.12
(7%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 8
(2%)		 12.4
(3%)		 15
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 8
(2%)		 12.4
(3%)		 15
(4%)
Folate DFE (mcg)
(%)		 8
(2%)		 12.4
(3%)		 15
(4%)
Choline (mg)
(%DV)		 7.5
(1%)		 11.6
(2%)		 65
(12%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 1
(42%)
Retinol (mcg) 0
0
30
Carotene, beta (mcg)
(%RDA)		 59
(1%)		 91.5
(1%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 15
(0%)		 23.3
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 110 170.5 100
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.12
(1%)		 0.19
(1%)		 0.5
(3%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
0
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.8
(1%)		 1.2
(1%)		 0.1
(0%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 155 100
Water (g) 92.3
143.1
78.5
Ash (g) 0.32
0.5
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.19
-3.39
9.45
  Carbohydrates
Food # 1 2 3
Weight (g) 100 155 100
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) 100 155 100
Monounsaturated Fats (g) 0.022
0.034
0.088
Polyunsaturated Fats (g) 0.126
0.195
0.17
Omega 3s (g)
(%AI)		 0.078
(5%)		 0.121
(8%)		 0.017
(1%)
Omega 6s (g)
(%AI)		 0.047
(0%)		 0.073
(0%)		 0.033
(0%)
Omega 3 to Omega 6 Ratio 1.66
1.66
0.52
Omega 6 to Omega 3 Ratio 0.6
0.6
1.94
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0.023
Docosapentaenoic Acid (DPA) (g) 0
0
0.012
Docosahexaenoic Acid (DHA) (g) 0
0
0.033
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) 0.001
0.002
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.001
0.002
0.002
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.053
0.082
0.09
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.006
0.009
0.035
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) 0.001
0.002
0.015
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.018
0.028
0.073
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) 0.047
0.073
0.033
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.078
0.121
0.017
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.052
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) 100 155 100
Essential  
Histidine (mg)
(%RDI)		 11
(2%)		 17
(2%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 24
(2%)		 37
(3%)		 --
(--%)
Leucine (mg)
(%RDI)		 34
(1%)		 53
(2%)		 --
(--%)
Lysine (mg)
(%RDI)		 22
(1%)		 34
(2%)		 --
(--%)
Methionine (mg)
(%RDI)		 7
(1%)		 11
(1%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 24
(3%)		 37
(4%)		 --
(--%)
Threonine (mg)
(%RDI)		 18
(2%)		 28
(3%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 9
(3%)		 14
(5%)		 --
(--%)
Valine (mg)
(%RDI)		 26
(1%)		 40
(2%)		 --
(--%)
Conditional  
Arginine (mg) 33
51
--
Cystine (mg)
(%RDI)		 5
(2%)		 8
(3%)		 --
(--%)
Glycine (mg) 22
34
--
Proline (mg) 21
33
--
Tyrosine (mg)
(%RDI)		 20
(2%)		 31
(4%)		 --
(--%)
Non-Essential  
Alanine (mg) 25
39
--
Aspartic acid (mg) 64
99
--
Betaine (mg) --
--
--
Glutamic acid (mg) 105
163
--
Hydroxyproline (mg) --
--
--
Serine (mg) 24
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.
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.