Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
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Sweet Red Bell Peppers
×
Flax Seeds
×
Arugula
×
Lunds Inc - Pumpkin Seeds In Shell
×
Raw Butternut Squash
×
Cooked Black Beans
×
Sweet Cherries
×
Torn & Glasser Inc - Organic Rolled Oats
×
Baked Potato (With Skin)
×
Cooked Brown Rice
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 2% DV 31 calories
  • Flax Seeds 1 tbsp, whole (x2) 6% DV 110 calories
  • Arugula 1 cup (x5) 1% DV 25 calories
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) 6% DV 120 calories
  • Raw Butternut Squash 200 calorie serving (x2) 20% DV 400 calories
  • Cooked Black Beans 1 cup (x2) 23% DV 454 calories
  • Sweet Cherries 1 cup, without pits (x1) 5% DV 97 calories
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) 17% DV 330 calories
  • Baked Potato (With Skin) 1 potato large (x2) 28% DV 556 calories
  • Cooked Brown Rice 1 cup (x2) 22% DV 437 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 0% DV 0.36g
  • Flax Seeds 1 tbsp, whole (x2) 11% DV 8.7g
  • Arugula 1 cup (x5) 1% DV 0.66g
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) 6% DV 5g
  • Raw Butternut Squash 200 calorie serving (x2) 1% DV 0.89g
  • Cooked Black Beans 1 cup (x2) 2% DV 1.9g
  • Sweet Cherries 1 cup, without pits (x1) 0% DV 0.31g
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) 8% DV 6g
  • Baked Potato (With Skin) 1 potato large (x2) 1% DV 0.78g
  • Cooked Brown Rice 1 cup (x2) 4% DV 3.2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 3% DV 7.2g
  • Flax Seeds 1 tbsp, whole (x2) 2% DV 5.9g
  • Arugula 1 cup (x5) 1% DV 3.7g
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) 1% DV 3g
  • Raw Butternut Squash 200 calorie serving (x2) 38% DV 103.9g
  • Cooked Black Beans 1 cup (x2) 30% DV 81.6g
  • Sweet Cherries 1 cup, without pits (x1) 9% DV 24.7g
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) 21% DV 57g
  • Baked Potato (With Skin) 1 potato large (x2) 46% DV 126.5g
  • Cooked Brown Rice 1 cup (x2) 33% DV 91.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 2% DV 1.2g
  • Flax Seeds 1 tbsp, whole (x2) 8% DV 3.8g
  • Arugula 1 cup (x5) 5% DV 2.6g
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) 16% DV 8g
  • Raw Butternut Squash 200 calorie serving (x2) 18% DV 8.9g
  • Cooked Black Beans 1 cup (x2) 61% DV 30.5g
  • Sweet Cherries 1 cup, without pits (x1) 3% DV 1.6g
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) 24% DV 12g
  • Baked Potato (With Skin) 1 potato large (x2) 30% DV 15g
  • Cooked Brown Rice 1 cup (x2) 18% DV 9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 0% DV 0mg
  • Flax Seeds 1 tbsp, whole (x2) 0% DV 0mg
  • Arugula 1 cup (x5) 0% DV 0mg
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) 0% DV 0mg
  • Raw Butternut Squash 200 calorie serving (x2) 0% DV 0mg
  • Cooked Black Beans 1 cup (x2) 0% DV 0mg
  • Sweet Cherries 1 cup, without pits (x1) 0% DV 0mg
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) 0% DV 0mg
  • Baked Potato (With Skin) 1 potato large (x2) 0% DV 0mg
  • Cooked Brown Rice 1 cup (x2) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 0% DV 0.07g
  • Flax Seeds 1 tbsp, whole (x2) 4% DV 0.75g
  • Arugula 1 cup (x5) 0% DV 0.09g
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) 5% DV 1g
  • Raw Butternut Squash 200 calorie serving (x2) 1% DV 0.19g
  • Cooked Black Beans 1 cup (x2) 2% DV 0.48g
  • Sweet Cherries 1 cup, without pits (x1) 0% DV 0.06g
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) 0% DV 0g
  • Baked Potato (With Skin) 1 potato large (x2) 1% DV 0.2g
  • Cooked Brown Rice 1 cup (x2) 3% DV 0.64g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 9% DV 2.5g
  • Flax Seeds 1 tbsp, whole (x2) 20% DV 5.6g
  • Arugula 1 cup (x5) 6% DV 1.6g
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) 7% DV 2g
  • Raw Butternut Squash 200 calorie serving (x2) 63% DV 17.8g
  • Cooked Black Beans 1 cup (x2) 107% DV 29.9g
  • Sweet Cherries 1 cup, without pits (x1) 12% DV 3.2g
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) 32% DV 9g
  • Baked Potato (With Skin) 1 potato large (x2) 47% DV 13.2g
  • Cooked Brown Rice 1 cup (x2) 25% DV 7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 10% DV 5g
  • Flax Seeds 1 tbsp, whole (x2) 1% DV 0.32g
  • Arugula 1 cup (x5) 4% DV 2.1g
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) 0% DV 0g
  • Raw Butternut Squash 200 calorie serving (x2) 39% DV 19.6g
  • Cooked Black Beans 1 cup (x2) 2% DV 1.1g
  • Sweet Cherries 1 cup, without pits (x1) 39% DV 19.7g
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) 0% DV 0g
  • Baked Potato (With Skin) 1 potato large (x2) 14% DV 7.1g
  • Cooked Brown Rice 1 cup (x2) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 3% DV 0.51mg
  • Flax Seeds 1 tbsp, whole (x2) 7% DV 1.2mg
  • Arugula 1 cup (x5) 8% DV 1.5mg
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) 10% DV 1.8mg
  • Raw Butternut Squash 200 calorie serving (x2) 35% DV 6.2mg
  • Cooked Black Beans 1 cup (x2) 40% DV 7.2mg
  • Sweet Cherries 1 cup, without pits (x1) 3% DV 0.55mg
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) 18% DV 3.2mg
  • Baked Potato (With Skin) 1 potato large (x2) 36% DV 6.5mg
  • Cooked Brown Rice 1 cup (x2) 11% DV 2.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 1% DV 8.3mg
  • Flax Seeds 1 tbsp, whole (x2) 4% DV 52.5mg
  • Arugula 1 cup (x5) 12% DV 160mg
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) 2% DV 19.9mg
  • Raw Butternut Squash 200 calorie serving (x2) 33% DV 426.7mg
  • Cooked Black Beans 1 cup (x2) 7% DV 92.9mg
  • Sweet Cherries 1 cup, without pits (x1) 2% DV 20mg
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) 5% DV 59.6mg
  • Baked Potato (With Skin) 1 potato large (x2) 7% DV 89.7mg
  • Cooked Brown Rice 1 cup (x2) 3% DV 39mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Sweet Red Bell Peppers 1 medium (approx 2-3/4 inch long, 2-1/2 dia.) (x1) 5% DV 251.1mg
  • Flax Seeds 1 tbsp, whole (x2) 4% DV 167.5mg
  • Arugula 1 cup (x5) 8% DV 369mg
  • Lunds Inc - Pumpkin Seeds In Shell 1/4 cup (x1) --% DV --mg
  • Raw Butternut Squash 200 calorie serving (x2) 67% DV 3128.9mg
  • Cooked Black Beans 1 cup (x2) 26% DV 1221.2mg
  • Sweet Cherries 1 cup, without pits (x1) 7% DV 341.9mg
  • Torn & Glasser Inc - Organic Rolled Oats 0.25 cup (x3) --% DV --mg
  • Baked Potato (With Skin) 1 potato large (x2) 68% DV 3199.3mg
  • Cooked Brown Rice 1 cup (x2) 7% DV 308.1mg
Comparison Table

Table Legend

  1. Sweet Red Bell Peppers
  2. Flax Seeds
  3. Arugula
  4. Lunds Inc - Pumpkin Seeds In Shell
  5. Raw Butternut Squash
  6. Cooked Black Beans
  7. Sweet Cherries
  8. Torn & Glasser Inc - Organic Rolled Oats
  9. Baked Potato (With Skin)
  10. Cooked Brown Rice
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4 5 6 7 8 9 10
Weight (g) 119 21 100 28 889 344 154 84 598 390
Calories
(%DV)		 31
(2%)		 110
(6%)		 25
(1%)		 120
(6%)		 400
(20%)		 454
(23%)		 97
(5%)		 330
(17%)		 556
(28%)		 437
(22%)
Fat (g)
(%DV)		 0.36
(0%)		 8.7
(11%)		 0.66
(1%)		 5
(6%)		 0.89
(1%)		 1.9
(2%)		 0.31
(0%)		 6
(8%)		 0.78
(1%)		 3.2
(4%)
Protein (g)
(%DV)		 1.2
(2%)		 3.8
(8%)		 2.6
(5%)		 8
(16%)		 8.9
(18%)		 30.5
(61%)		 1.6
(3%)		 12
(24%)		 15
(30%)		 9
(18%)
Carbohydrate (g)
(%DV)		 7.2
(3%)		 5.9
(2%)		 3.7
(1%)		 3
(1%)		 103.9
(38%)		 81.6
(30%)		 24.7
(9%)		 57
(21%)		 126.5
(46%)		 91.7
(33%)
Sugars (g)
(%DV)		 5
(10%)		 0.32
(1%)		 2.1
(4%)		 0
(0%)		 19.6
(39%)		 1.1
(2%)		 19.7
(39%)		 0
(0%)		 7.1
(14%)		 --
(--%)
Fiber (g)
(%DV)		 2.5
(9%)		 5.6
(20%)		 1.6
(6%)		 2
(7%)		 17.8
(63%)		 29.9
(107%)		 3.2
(12%)		 9
(32%)		 13.2
(47%)		 7
(25%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.07
(0%)		 0.75
(4%)		 0.09
(0%)		 1
(5%)		 0.19
(1%)		 0.48
(2%)		 0.06
(0%)		 0
(0%)		 0.2
(1%)		 0.64
(3%)
Net-Carbs (g) 4.7
0.33
2.1
1
86.1
51.6
21.4
48
113.3
84.7
Trans Fatty Acids (g) 0
--
0
0
0
0
0
0
0
--
  Minerals
Food # 1 2 3 4 5 6 7 8 9 10
Weight (g) 119 21 100 28 889 344 154 84 598 390
Calcium (mg)
(%DV)		 8.3
(1%)		 52.5
(4%)		 160
(12%)		 19.9
(2%)		 426.7
(33%)		 92.9
(7%)		 20
(2%)		 59.6
(5%)		 89.7
(7%)		 39
(3%)
Iron, Fe (mg)
(%DV)		 0.51
(3%)		 1.2
(7%)		 1.5
(8%)		 1.8
(10%)		 6.2
(35%)		 7.2
(40%)		 0.55
(3%)		 3.2
(18%)		 6.5
(36%)		 2.1
(11%)
Potassium, K (mg)
(%DV)		 251.1
(5%)		 167.5
(4%)		 369
(8%)		 --
(--%)		 3128.9
(67%)		 1221.2
(26%)		 341.9
(7%)		 --
(--%)		 3199.3
(68%)		 308.1
(7%)
Magnesium (mg)
(%DV)		 14.3
(3%)		 80.8
(19%)		 47
(11%)		 --
(--%)		 302.2
(72%)		 240.8
(57%)		 16.9
(4%)		 --
(--%)		 167.4
(40%)		 171.6
(41%)
Phosphorus, P (mg)
(%DV)		 30.9
(2%)		 132.3
(11%)		 52
(4%)		 --
(--%)		 293.3
(23%)		 481.6
(39%)		 32.3
(3%)		 --
(--%)		 418.6
(33%)		 300.3
(24%)
Sodium (mg)
(%DV)		 4.8
(0%)		 6.2
(0%)		 27
(1%)		 710.1
(30%)		 35.6
(1%)		 3.4
(0%)		 0
(0%)		 0
(0%)		 59.8
(2%)		 3.9
(0%)
Zinc, Zn (mg)
(%DV)		 0.3
(3%)		 0.89
(8%)		 0.47
(4%)		 --
(--%)		 1.3
(12%)		 3.9
(35%)		 0.11
(1%)		 --
(--%)		 2.2
(20%)		 2.4
(22%)
Copper, Cu (mg)
(%DV)		 0.02
(2%)		 0.25
(28%)		 0.08
(8%)		 --
(--%)		 0.64
(71%)		 0.72
(80%)		 0.09
(10%)		 --
(--%)		 0.71
(78%)		 0.32
(35%)
Manganese (mg)
(%DV)		 0.13
(6%)		 0.51
(22%)		 0.32
(14%)		 --
(--%)		 1.8
(78%)		 1.5
(66%)		 0.11
(5%)		 --
(--%)		 1.3
(57%)		 4.3
(186%)
Selenium, Se (mcg)
(%DV)		 0.12
(0%)		 5.2
(10%)		 0.3
(1%)		 --
(--%)		 4.4
(8%)		 4.1
(8%)		 0
(0%)		 --
(--%)		 2.4
(4%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 3.1
(0%)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
--
--
--
--
--
--
Iodine, I (mcg) --
--
--
--
--
--
--
--
3
0
Chlorine (mg) --
--
--
--
--
--
--
--
--
--
Chromium (mcg) --
--
--
--
--
--
--
--
--
--
  Vitamins
Food # 1 2 3 4 5 6 7 8 9 10
Weight (g) 119 21 100 28 889 344 154 84 598 390
Vitamin A, RAE (mcg)
(%DV)		 186.8
(21%)		 0
(0%)		 119
(13%)		 --
(--%)		 4728.9
(525%)		 0
(0%)		 4.6
(1%)		 --
(--%)		 6
(1%)		 0
(0%)
Vitamin C (mg)
(%DV)		 152
(169%)		 0.12
(0%)		 15
(17%)		 0
(0%)		 186.7
(207%)		 0
(0%)		 10.8
(12%)		 0
(0%)		 57.4
(64%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.06
(5%)		 0.34
(28%)		 0.04
(4%)		 --
(--%)		 0.89
(74%)		 0.84
(70%)		 0.04
(3%)		 --
(--%)		 0.38
(32%)		 0.4
(33%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(8%)		 0.03
(3%)		 0.09
(7%)		 --
(--%)		 0.18
(14%)		 0.2
(16%)		 0.05
(4%)		 --
(--%)		 0.29
(22%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 1.2
(7%)		 0.63
(4%)		 0.31
(2%)		 --
(--%)		 10.7
(67%)		 1.7
(11%)		 0.24
(1%)		 --
(--%)		 8.4
(53%)		 5.2
(32%)
Vitamin B5 (PA) (mg)
(%DV)		 0.38
(8%)		 0.2
(4%)		 0.44
(9%)		 --
(--%)		 3.6
(71%)		 0.83
(17%)		 0.31
(6%)		 --
(--%)		 2.2
(45%)		 1.5
(31%)
Vitamin B6 (mg)
(%DV)		 0.35
(20%)		 0.1
(6%)		 0.07
(4%)		 --
(--%)		 1.4
(81%)		 0.24
(14%)		 0.08
(4%)		 --
(--%)		 1.9
(109%)		 0.58
(34%)
Biotin (mcg) --
--
--
--
--
--
--
--
--
--
Folate (B9) (mcg)
(%DV)		 54.7
(14%)		 17.9
(4%)		 97
(24%)		 --
(--%)		 240
(60%)		 512.6
(128%)		 6.2
(2%)		 --
(--%)		 167.4
(42%)		 15.6
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 --
(--%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 54.7
(14%)		 17.9
(4%)		 97
(24%)		 --
(--%)		 240
(60%)		 512.6
(128%)		 6.2
(2%)		 --
(--%)		 167.4
(42%)		 15.6
(4%)
Folate DFE (mcg)
(%)		 54.7
(14%)		 17.9
(4%)		 97
(24%)		 --
(--%)		 240
(60%)		 512.6
(128%)		 6.2
(2%)		 --
(--%)		 167.4
(42%)		 15.6
(4%)
Choline (mg)
(%DV)		 6.7
(1%)		 16.2
(3%)		 15.3
(3%)		 --
(--%)		 --
(--%)		 112.1
(20%)		 9.4
(2%)		 --
(--%)		 88.5
(16%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 --
(--%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
--
0
0
0
--
0
0
Carotene, beta (mcg)
(%RDA)		 1932.6
(18%)		 0
(0%)		 1424
(13%)		 --
(--%)		 37564.4
(348%)		 0
(0%)		 58.5
(1%)		 --
(--%)		 35.9
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 23.8
(0%)		 0
(0%)		 0
(0%)		 --
(--%)		 7413.3
(34%)		 0
(0%)		 0
(0%)		 --
(--%)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 583.1
(3%)		 0
(0%)		 0
(0%)		 --
(--%)		 30853.3
(143%)		 0
(0%)		 0
(0%)		 --
(--%)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 3725.9 0 2373 0 94488.8 20.6 98.6 0 59.8 0
Lycopene (mcg) 0
0
0
--
0
0
0
--
0
--
Lut + Zeaxanthin (mcg) 60.7
134.1
3555
--
0
0
130.9
--
179.4
--
Vitamin E (mg)
(%DV)		 1.9
(13%)		 0.06
(0%)		 0.43
(3%)		 --
(--%)		 12.8
(85%)		 3
(20%)		 0.11
(1%)		 --
(--%)		 0.24
(2%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 --
(--%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
--
--
--
--
--
--
Vitamin D3 (mcg) --
--
--
--
--
--
--
--
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)		 --
(--%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 5.8
(5%)		 0.89
(1%)		 108.6
(90%)		 --
(--%)		 9.8
(8%)		 11.4
(9%)		 3.2
(3%)		 --
(--%)		 12
(10%)		 --
(--%)
Vitamin K1 (mcg) 0
0
--
--
--
--
0
--
0
--
Menaquinone-4 (K2) (mcg) --
--
--
--
--
--
--
--
--
--
  Other
Food # 1 2 3 4 5 6 7 8 9 10
Weight (g) 119 21 100 28 889 344 154 84 598 390
Water (g) 109.7
1.4
91.7
12
768.1
226.1
126.7
9
447.8
284.5
Ash (g) 0.56
0.77
1
--
7
4
0.74
--
8
2
Alcohol (g) 0
0
0
--
0
0
0
--
0
--
Caffeine (mg) 0
0
0
--
0
0
0
--
0
--
Theobromine (mg) 0
0
0
--
0
0
0
--
0
--
PRAL score -4.06
0.4
-7.91
--
-64.3
-0.55
-5.92
--
-50.26
4.02
  Carbohydrates
Food # 1 2 3 4 5 6 7 8 9 10
Weight (g) 119 21 100 28 889 344 154 84 598 390
Soluble Fiber (g) --
--
--
--
--
--
--
--
--
--
Insoluble Fiber (g) --
--
--
--
--
--
--
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
0.24
--
--
2
--
0.23
--
2.4
--
Glucose (Dextrose) (g) 2.3
0.08
--
--
8.8
--
10.1
--
2.6
--
Fructose (g) 2.7
0
--
--
8.8
--
8.3
--
2
--
Lactose (g) 0
0
--
--
0
--
0
--
0
--
Maltose (g) 0
0
--
--
0
--
0.18
--
0
--
Galactose (g) 0
0
--
--
0
--
0.91
--
0
--
Starch (g) 0
--
--
--
--
--
0
--
103.3
--
Carbohydrate, other (g) --
--
--
--
--
--
--
--
--
--
Total sugar alcohols (g) --
--
--
--
--
--
--
--
--
--
  Fats
Food # 1 2 3 4 5 6 7 8 9 10
Weight (g) 119 21 100 28 889 344 154 84 598 390
Monounsaturated Fats (g) 0.008
1.551
0.049
--
0.062
0.162
0.072
--
0.018
1.17
Polyunsaturated Fats (g) 0.186
5.918
0.319
--
0.373
0.795
0.08
--
0.341
1.154
Omega 3s (g)
(%AI)		 0.067
(4%)		 4.699
(294%)		 0.17
(11%)		 --
(--%)		 0.231
(14%)		 0.361
(23%)		 0.04
(3%)		 --
(--%)		 0.078
(5%)		 0.051
(3%)
Omega 6s (g)
(%AI)		 0.119
(1%)		 1.216
(7%)		 0.13
(1%)		 --
(--%)		 0.142
(1%)		 0.433
(3%)		 0.042
(0%)		 --
(--%)		 0.257
(2%)		 1.104
(6%)
Omega 3 to Omega 6 Ratio 0.56
3.86
1.31
--
1.63
0.83
0.96
--
0.3
0.05
Omega 6 to Omega 3 Ratio 1.79
0.26
0.76
--
0.62
1.2
1.04
--
3.31
21.77
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 4.699
(294%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
--
0
0
0
--
0
--
Docosapentaenoic Acid (DPA) (g) 0
0
0
--
0
0
0
--
0
--
Docosahexaenoic Acid (DHA) (g) 0
0
0
--
0
0
0
--
0
--
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) 0
0.001
--
--
--
--
--
--
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
--
--
--
--
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
--
--
--
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
--
0
0
0
--
0
--
Caproic (6:0) (g) 0
0
0
--
0
0
0
--
0
--
Caprylic Acid (8:0) (g) 0
0
0
--
0
0
0
--
0
--
Capric Acid (10:0) (g) 0
0
0
--
0
0
0
--
0.006
--
Lauric Acid (12:0) (g) 0
0
0.003
--
0
0
0
--
0.024
0.004
Tridecanoic Acid (13:0) (g) --
--
--
--
--
--
--
--
--
--
Myristic Acid (14:0) (g) 0
0.002
0
--
0
0
0.002
--
0.006
0.012
Pentadecanoic Acid (15:0) (g) 0
0.001
--
--
--
--
--
--
--
--
Palmitic Acid (16:0) (g) 0.067
0.446
0.072
--
0.16
0.447
0.042
--
0.132
0.55
Margaric Acid (17:0) (g) 0
0.004
--
--
--
--
--
--
--
--
Stearic Acid (18:0) (g) 0.005
0.274
0.004
--
0.018
0.028
0.014
--
0.03
0.059
Arachidic Acid (20:0) (g) 0
0.011
--
--
--
--
--
--
--
--
Behenic Acid (22:0) (g) 0
0.011
--
--
--
--
--
--
--
--
Lignoceric Acid (24:0) (g) 0
0.006
--
--
--
--
--
--
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
--
--
--
--
--
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
--
--
--
--
--
--
--
Palmitoleic Acid (16:1) (g) 0.005
0.005
0.001
--
0
0
0.002
--
0.006
0.012
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
--
--
--
--
--
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
--
--
--
--
--
--
--
Oleic Acid (18:1) (g) 0.005
1.516
0.046
--
0.062
0.162
0.072
--
0.006
1.158
c-Oleic Acid (18:1 cis) (g) --
--
--
--
--
--
--
--
--
--
c-Vaccenic acid (g) --
--
--
--
--
--
--
--
--
--
Gadoleic Acid (20:1) (g) 0
0.014
0
--
0
0
0
--
0
--
Docosenoic Acid (22:1) (g) 0
0.003
0
--
0
0
0
--
0
--
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
--
--
--
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.013
--
--
--
--
--
--
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.119
1.216
0.13
--
0.142
0.433
0.042
--
0.257
1.104
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
--
--
--
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
--
--
--
--
--
--
Octadecatrienoic (undiff) (g) 0.067
4.699
0.17
--
0.231
0.361
0.04
--
0.078
0.051
Octadecatrienoic Acid (mixed) (g) --
--
--
--
--
--
--
--
--
--
Parinaric Acid (18:4) (g) 0
0
0
--
0
0
0
--
0
--
Eicosatrienoic Acid (20:3) (g) 0
--
--
--
--
--
--
--
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.002
--
0
0
0
--
0
--
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) --
--
--
--
--
--
0.018
--
--
--
Stigmasterol (g) --
0.002
--
--
--
--
--
--
--
--
Campesterol (g) --
0.009
--
--
--
--
--
--
--
--
Beta-sitosterol (g) --
0.019
--
--
--
--
--
--
--
--
Amino Acids
Food # 1 2 3 4 5 6 7 8 9 10
Weight (g) 119 21 100 28 889 344 154 84 598 390
Essential  
Histidine (mg)
(%RDI)		 20
(3%)		 97
(14%)		 --
(--%)		 --
(--%)		 169
(24%)		 850
(121%)		 23
(3%)		 --
(--%)		 251
(36%)		 230
(33%)
Isoleucine (mg)
(%RDI)		 25
(2%)		 185
(13%)		 --
(--%)		 --
(--%)		 347
(25%)		 1345
(96%)		 31
(2%)		 --
(--%)		 478
(34%)		 382
(27%)
Leucine (mg)
(%RDI)		 43
(2%)		 254
(9%)		 --
(--%)		 --
(--%)		 507
(19%)		 2436
(89%)		 46
(2%)		 --
(--%)		 712
(26%)		 745
(27%)
Lysine (mg)
(%RDI)		 43
(2%)		 178
(8%)		 --
(--%)		 --
(--%)		 329
(16%)		 2092
(100%)		 49
(2%)		 --
(--%)		 777
(37%)		 343
(16%)
Methionine (mg)
(%RDI)		 7
(1%)		 76
(10%)		 --
(--%)		 --
(--%)		 107
(15%)		 458
(63%)		 15
(2%)		 --
(--%)		 227
(31%)		 203
(28%)
Phenylalanine (mg)
(%RDI)		 60
(7%)		 197
(23%)		 --
(--%)		 --
(--%)		 347
(40%)		 1648
(188%)		 37
(4%)		 --
(--%)		 592
(68%)		 464
(53%)
Threonine (mg)
(%RDI)		 48
(5%)		 158
(15%)		 --
(--%)		 --
(--%)		 267
(25%)		 1283
(122%)		 34
(3%)		 --
(--%)		 484
(46%)		 332
(32%)
Tryptophan (mg)
(%RDI)		 14
(5%)		 61
(22%)		 --
(--%)		 --
(--%)		 124
(44%)		 361
(129%)		 14
(5%)		 --
(--%)		 150
(53%)		 117
(42%)
Valine (mg)
(%RDI)		 37
(2%)		 221
(12%)		 --
(--%)		 --
(--%)		 382
(21%)		 1596
(88%)		 37
(2%)		 --
(--%)		 748
(41%)		 530
(29%)
Conditional  
Arginine (mg) 43
397
--
--
498
1889
28
--
736
683
Cystine (mg)
(%RDI)		 23
(8%)		 70
(24%)		 --
(--%)		 --
(--%)		 80
(28%)		 330
(115%)		 15
(5%)		 --
(--%)		 173
(60%)		 109
(38%)
Glycine (mg) 33
257
--
--
329
1190
35
--
413
445
Proline (mg) 29
166
--
--
320
1293
60
--
454
425
Tyrosine (mg)
(%RDI)		 11
(1%)		 102
(12%)		 --
(--%)		 --
(--%)		 302
(35%)		 860
(98%)		 22
(2%)		 --
(--%)		 347
(40%)		 339
(39%)
Non-Essential  
Alanine (mg) 31
191
--
--
373
1280
40
--
454
527
Aspartic acid (mg) 338
421
--
--
951
3688
876
--
3486
846
Betaine (mg) 0.12
0.64
0.1
--
--
--
--
--
1
--
Glutamic acid (mg) 251
832
--
--
1556
4647
128
--
2553
1841
Hydroxyproline (mg) --
36
--
--
--
--
--
--
--
--
Serine (mg) 60
200
--
--
347
1658
46
--
544
468
Data Source
Sweet Red Bell Peppers
USDA Food Data Central Standard Release (Common)
Flax Seeds
USDA Food Data Central Standard Release (Common)
Arugula
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Lunds Inc - Pumpkin Seeds In Shell
USDA Food Data Central Branded FoodOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Butternut Squash
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Black Beans
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Sweet Cherries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Torn & Glasser Inc - Organic Rolled Oats
USDA Food Data Central Branded FoodOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Baked Potato (With Skin)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Brown Rice
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.