Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Brown Rice
      ×
      Cheddar Cheese
      ×
      Dehydrated Milk
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 12% DV 248 calories
      • Cheddar Cheese 1 oz (x1) 6% DV 114 calories
      • Dehydrated Milk 1/4 cup (x1) 8% DV 159 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 3% DV 2g
      • Cheddar Cheese 1 oz (x1) 12% DV 9.5g
      • Dehydrated Milk 1/4 cup (x1) 11% DV 8.5g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 19% DV 51.7g
      • Cheddar Cheese 1 oz (x1) 0% DV 0.96g
      • Dehydrated Milk 1/4 cup (x1) 4% DV 12.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 11% DV 5.5g
      • Cheddar Cheese 1 oz (x1) 13% DV 6.5g
      • Dehydrated Milk 1/4 cup (x1) 17% DV 8.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 0% DV 0mg
      • Cheddar Cheese 1 oz (x1) 9% DV 28.1mg
      • Dehydrated Milk 1/4 cup (x1) 10% DV 31mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 3% DV 0.53g
      • Cheddar Cheese 1 oz (x1) 27% DV 5.4g
      • Dehydrated Milk 1/4 cup (x1) 27% DV 5.4g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 12% DV 3.2g
      • Cheddar Cheese 1 oz (x1) 0% DV 0g
      • Dehydrated Milk 1/4 cup (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 1% DV 0.48g
      • Cheddar Cheese 1 oz (x1) 0% DV 0.14g
      • Dehydrated Milk 1/4 cup (x1) 25% DV 12.3g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 6% DV 1.1mg
      • Cheddar Cheese 1 oz (x1) 0% DV 0.04mg
      • Dehydrated Milk 1/4 cup (x1) 1% DV 0.15mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 0% DV 6.1mg
      • Cheddar Cheese 1 oz (x1) 16% DV 201.6mg
      • Dehydrated Milk 1/4 cup (x1) 22% DV 291.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 4% DV 173.7mg
      • Cheddar Cheese 1 oz (x1) 0% DV 21.6mg
      • Dehydrated Milk 1/4 cup (x1) 9% DV 425.6mg
      Comparison Table

      Table Legend

      1. Brown Rice
      2. Cheddar Cheese
      3. Dehydrated Milk
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 202 28 32
      Calories
      (%DV)
      248
      (12%)
      114
      (6%)
      159
      (8%)
      Fat (g)
      (%DV)
      2
      (3%)
      9.5
      (12%)
      8.5
      (11%)
      Protein (g)
      (%DV)
      5.5
      (11%)
      6.5
      (13%)
      8.4
      (17%)
      Carbohydrate (g)
      (%DV)
      51.7
      (19%)
      0.96
      (0%)
      12.3
      (4%)
      Sugars (g)
      (%DV)
      0.48
      (1%)
      0.14
      (0%)
      12.3
      (25%)
      Fiber (g)
      (%DV)
      3.2
      (12%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      28.1
      (9%)
      31
      (10%)
      Saturated Fats (g)
      (%DV)
      0.53
      (3%)
      5.4
      (27%)
      5.4
      (27%)
      Net-Carbs (g) 48.4
      0.96
      12.3
      Trans Fatty Acids (g) 0
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 202 28 32
      Calcium (mg)
      (%DV)
      6.1
      (0%)
      201.6
      (16%)
      291.8
      (22%)
      Iron, Fe (mg)
      (%DV)
      1.1
      (6%)
      0.04
      (0%)
      0.15
      (1%)
      Potassium, K (mg)
      (%DV)
      173.7
      (4%)
      21.6
      (0%)
      425.6
      (9%)
      Magnesium (mg)
      (%DV)
      78.8
      (19%)
      7.7
      (2%)
      27.2
      (6%)
      Phosphorus, P (mg)
      (%DV)
      208.1
      (17%)
      129.2
      (10%)
      248.3
      (20%)
      Sodium (mg)
      (%DV)
      8.1
      (0%)
      185.5
      (8%)
      118.7
      (5%)
      Zinc, Zn (mg)
      (%DV)
      1.4
      (13%)
      1
      (9%)
      1.1
      (10%)
      Copper, Cu (mg)
      (%DV)
      0.21
      (24%)
      0.01
      (1%)
      0.03
      (3%)
      Manganese (mg)
      (%DV)
      2
      (86%)
      0.01
      (0%)
      0.01
      (1%)
      Selenium, Se (mcg)
      (%DV)
      11.7
      (21%)
      8.1
      (15%)
      5.2
      (9%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 202 28 32
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      95.7
      (11%)
      82.6
      (9%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      2.8
      (3%)
      Thiamin (B1) (mg)
      (%DV)
      0.36
      (30%)
      0.01
      (1%)
      0.09
      (8%)
      Riboflavin (B2) (mg)
      (%DV)
      0.14
      (11%)
      0.12
      (9%)
      0.39
      (30%)
      Niacin (B3) (mg)
      (%DV)
      5.2
      (32%)
      0.02
      (0%)
      0.21
      (1%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.77
      (15%)
      0.12
      (2%)
      0.73
      (15%)
      Vitamin B6 (mg)
      (%DV)
      0.25
      (15%)
      0.02
      (1%)
      0.1
      (6%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      18.2
      (5%)
      7.7
      (2%)
      11.8
      (3%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      18.2
      (5%)
      7.7
      (2%)
      11.8
      (3%)
      Folate DFE (mcg)
      (%)
      18.2
      (5%)
      7.7
      (2%)
      11.8
      (3%)
      Choline (mg)
      (%DV)
      18.6
      (3%)
      4.7
      (1%)
      38.2
      (7%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0.31
      (13%)
      1
      (43%)
      Retinol (mcg) 0
      93.7
      81
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      24.1
      (0%)
      17.6
      (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) 0 352.7 298.9
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      0
      0
      Vitamin E (mg)
      (%DV)
      0.34
      (2%)
      0.2
      (1%)
      0.19
      (1%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0.17
      (1%)
      3.4
      (17%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      0.17
      3.4
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      6.8
      (1%)
      134.4
      (17%)
      Vitamin K (mcg)
      (%DV)
      0.4
      (0%)
      0.68
      (1%)
      0.7
      (1%)
      Vitamin K1 (mcg) 0
      0
      --
      Menaquinone-4 (K2) (mcg) 0
      2.4
      --
        Other
      Food # 1 2 3
      Weight (g) 202 28 32
      Water (g) 141.9
      10.4
      0.79
      Ash (g) 0.89
      1
      2
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 4.59
      4.69
      -0.17
        Carbohydrates
      Food # 1 2 3
      Weight (g) 202 28 32
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.48
      0
      --
      Glucose (Dextrose) (g) 0
      0.07
      --
      Fructose (g) 0
      0
      --
      Lactose (g) 0
      0.03
      --
      Maltose (g) 0
      0
      --
      Galactose (g) 0
      0.03
      --
      Starch (g) 50.1
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 202 28 32
      Monounsaturated Fats (g) 0.745
      2.667
      2.536
      Polyunsaturated Fats (g) 0.739
      0.268
      0.213
      Omega 3s (g)
      (%AI)
      0.022
      (1%)
      0.032
      (2%)
      0.065
      (4%)
      Omega 6s (g)
      (%AI)
      0.717
      (4%)
      0.238
      (1%)
      0.147
      (1%)
      Omega 3 to Omega 6 Ratio 0.03
      0.14
      0.44
      Omega 6 to Omega 3 Ratio 32.27
      7.34
      2.25
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.022
      (1%)
      0.031
      (2%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0.003
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0.005
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      0
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.717
      0.225
      --
      gamma-Linolenic Acid (GLA) (g) 0
      0.001
      --
      c-c-n6-Eicosadienoic Acid (g) 0
      0.002
      --
      DHG-linolenic acid (DGLA) (g) 0
      0.01
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0.18
      0.277
      Caproic (6:0) (g) 0
      0.153
      0.077
      Caprylic Acid (8:0) (g) 0.004
      0.096
      0.086
      Capric Acid (10:0) (g) 0.03
      0.233
      0.191
      Lauric Acid (12:0) (g) 0.004
      0.266
      0.196
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.018
      0.853
      0.902
      Pentadecanoic Acid (15:0) (g) 0.004
      0.09
      --
      Palmitic Acid (16:0) (g) 0.4
      2.449
      2.407
      Margaric Acid (17:0) (g) 0
      0.054
      --
      Stearic Acid (18:0) (g) 0.044
      0.964
      0.913
      Arachidic Acid (20:0) (g) 0.008
      0.014
      --
      Behenic Acid (22:0) (g) 0
      0.004
      --
      Lignoceric Acid (24:0) (g) 0.01
      0.002
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0.084
      --
      Pentadecenoic Acid (15:1) (g) 0
      0
      --
      Palmitoleic Acid (16:1) (g) 0.002
      0.143
      0.383
      cis-Palmitoleic Acid (16:1 cis) (g) 0.002
      0.114
      --
      Heptadecenoic Acid (17:1) (g) 0
      0.017
      --
      Oleic Acid (18:1) (g) 0.737
      2.102
      1.981
      c-Oleic Acid (18:1 cis) (g) 0.737
      1.871
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.006
      0.018
      0
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) 0
      0
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0
      0
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.717
      0.333
      0.147
      Conjugated Linoleic Acid (CLAs) (g) 0
      0.047
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.022
      0.032
      0.065
      Octadecatrienoic Acid (mixed) (g) 0
      0.001
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0
      0.011
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0.015
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) 0
      0.003
      --
      Trans Fats  
      t-Polyenoic Fats (g) 0
      --
      --
      t-Monoenoic Fats (g) 0
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) 0
      0.029
      --
      t-Oleic Acid (18:1 t) (g) 0
      0.232
      --
      t-Docosenoic Acid (22:1 t) (g) 0
      0
      --
      t-Octadecadienoic Acid (18:2 t) (g) 0
      0.061
      --
      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) 202 28 32
      Essential  
      Histidine (mg)
      (%RDI)
      133
      (19%)
      155
      (22%)
      228
      (33%)
      Isoleucine (mg)
      (%RDI)
      220
      (16%)
      343
      (24%)
      509
      (36%)
      Leucine (mg)
      (%RDI)
      432
      (16%)
      551
      (20%)
      825
      (30%)
      Lysine (mg)
      (%RDI)
      200
      (10%)
      291
      (14%)
      668
      (32%)
      Methionine (mg)
      (%RDI)
      117
      (16%)
      155
      (21%)
      211
      (29%)
      Phenylalanine (mg)
      (%RDI)
      269
      (31%)
      305
      (35%)
      407
      (46%)
      Threonine (mg)
      (%RDI)
      192
      (18%)
      296
      (28%)
      380
      (36%)
      Tryptophan (mg)
      (%RDI)
      67
      (24%)
      155
      (55%)
      119
      (42%)
      Valine (mg)
      (%RDI)
      305
      (17%)
      399
      (22%)
      564
      (31%)
      Conditional  
      Arginine (mg) 396
      155
      305
      Cystine (mg)
      (%RDI)
      63
      (22%)
      35
      (12%)
      78
      (27%)
      Glycine (mg) 257
      155
      178
      Proline (mg) 244
      709
      816
      Tyrosine (mg)
      (%RDI)
      196
      (22%)
      315
      (36%)
      407
      (46%)
      Non-Essential  
      Alanine (mg) 305
      213
      291
      Aspartic acid (mg) 489
      492
      639
      Betaine (mg) 1
      0.2
      --
      Glutamic acid (mg) 1063
      1345
      1764
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 271
      222
      458
      Data Source
      Brown Rice
      USDA Food Data Central Standard Release (Common)
      Cheddar Cheese
      USDA Food Data Central Standard Release (Common)
      Dehydrated Milk
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.