Nutrition Comparison Tool

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Grated Parmesan
×
Tomatoes
×
Romaine Lettuce
×
Lean Chicken Breast (Cooked)
×
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Grated Parmesan 1 oz (x1) 6% DV 119 calories
  • Tomatoes 1 cup cherry tomatoes (x1) 1% DV 27 calories
  • Romaine Lettuce 1 cup shredded (x2) 1% DV 16 calories
  • Lean Chicken Breast (Cooked) 6oz chicken breast (x1) 13% DV 267 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Grated Parmesan 1 oz (x1) 10% DV 7.9g
  • Tomatoes 1 cup cherry tomatoes (x1) 0% DV 0.3g
  • Romaine Lettuce 1 cup shredded (x2) 0% DV 0.3g
  • Lean Chicken Breast (Cooked) 6oz chicken breast (x1) 7% DV 5.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Grated Parmesan 1 oz (x1) 1% DV 4g
  • Tomatoes 1 cup cherry tomatoes (x1) 2% DV 5.8g
  • Romaine Lettuce 1 cup shredded (x2) 1% DV 3.1g
  • Lean Chicken Breast (Cooked) 6oz chicken breast (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Grated Parmesan 1 oz (x1) 16% DV 8.1g
  • Tomatoes 1 cup cherry tomatoes (x1) 3% DV 1.3g
  • Romaine Lettuce 1 cup shredded (x2) 2% DV 1.2g
  • Lean Chicken Breast (Cooked) 6oz chicken breast (x1) 109% DV 54.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Grated Parmesan 1 oz (x1) 8% DV 24.4mg
  • Tomatoes 1 cup cherry tomatoes (x1) 0% DV 0mg
  • Romaine Lettuce 1 cup shredded (x2) 0% DV 0mg
  • Lean Chicken Breast (Cooked) 6oz chicken breast (x1) 66% DV 197.2mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Grated Parmesan 1 oz (x1) 0% DV 0g
  • Tomatoes 1 cup cherry tomatoes (x1) 6% DV 1.8g
  • Romaine Lettuce 1 cup shredded (x2) 7% DV 2g
  • Lean Chicken Breast (Cooked) 6oz chicken breast (x1) 0% DV 0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Grated Parmesan 1 oz (x1) 0% DV 0g
  • Tomatoes 1 cup cherry tomatoes (x1) 8% DV 3.9g
  • Romaine Lettuce 1 cup shredded (x2) 2% DV 1.1g
  • Lean Chicken Breast (Cooked) 6oz chicken breast (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Grated Parmesan 1 oz (x1) 1% DV 0.1mg
  • Tomatoes 1 cup cherry tomatoes (x1) 2% DV 0.4mg
  • Romaine Lettuce 1 cup shredded (x2) 5% DV 0.9mg
  • Lean Chicken Breast (Cooked) 6oz chicken breast (x1) 5% DV 0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Grated Parmesan 1 oz (x1) 19% DV 242.3mg
  • Tomatoes 1 cup cherry tomatoes (x1) 1% DV 14.9mg
  • Romaine Lettuce 1 cup shredded (x2) 2% DV 31mg
  • Lean Chicken Breast (Cooked) 6oz chicken breast (x1) 1% DV 10.2mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Grated Parmesan 1 oz (x1) 1% DV 51.1mg
  • Tomatoes 1 cup cherry tomatoes (x1) 8% DV 353.1mg
  • Romaine Lettuce 1 cup shredded (x2) 5% DV 232.2mg
  • Lean Chicken Breast (Cooked) 6oz chicken breast (x1) 12% DV 583.1mg
Comparison Table

Table Legend

  1. Grated Parmesan
  2. Tomatoes
  3. Romaine Lettuce
  4. Lean Chicken Breast (Cooked)
~ = missing data
  Macronutrients
Food # 1 2 3 4
Weight (g) 28 149 94 170
Calories
(%DV)		 119
(6%)		 27
(1%)		 16
(1%)		 267
(13%)
Fat (g)
(%DV)		 7.9
(10%)		 0.3
(0%)		 0.3
(0%)		 5.5
(7%)
Protein (g)
(%DV)		 8.1
(16%)		 1.3
(3%)		 1.2
(2%)		 54.5
(109%)
Carbohydrate (g)
(%DV)		 4
(1%)		 5.8
(2%)		 3.1
(1%)		 0
(0%)
Sugars (g)
(%DV)		 0
(0%)		 3.9
(8%)		 1.1
(2%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 1.8
(6%)		 2
(7%)		 0
(0%)
Cholesterol (mg)
(%DV)		 24.4
(8%)		 0
(0%)		 0
(0%)		 197.2
(66%)
Saturated Fats (g)
(%DV)		 4.4
(22%)		 0
(0%)		 0
(0%)		 1.7
(9%)
Net-Carbs (g) 4
4
1.1
0
Trans Fatty Acids (g) 0.2
0
0
0
  Minerals
Food # 1 2 3 4
Weight (g) 28 149 94 170
Calcium (mg)
(%DV)		 242.3
(19%)		 14.9
(1%)		 31
(2%)		 10.2
(1%)
Iron, Fe (mg)
(%DV)		 0.1
(1%)		 0.4
(2%)		 0.9
(5%)		 0.8
(5%)
Potassium, K (mg)
(%DV)		 51.1
(1%)		 353.1
(8%)		 232.2
(5%)		 583.1
(12%)
Magnesium (mg)
(%DV)		 9.7
(2%)		 16.4
(4%)		 13.2
(3%)		 54.4
(13%)
Phosphorus, P (mg)
(%DV)		 178.1
(14%)		 35.8
(3%)		 28.2
(2%)		 409.7
(33%)
Sodium (mg)
(%DV)		 512.3
(22%)		 7.5
(0%)		 7.5
(0%)		 79.9
(3%)
Zinc, Zn (mg)
(%DV)		 1.2
(11%)		 0.3
(2%)		 0.2
(2%)		 1.6
(15%)
Copper, Cu (mg)
(%DV)		 0
(1%)		 0.1
(10%)		 0
(5%)		 0.1
(8%)
Manganese (mg)
(%DV)		 0
(1%)		 0.2
(7%)		 0.1
(6%)		 0
(1%)
Selenium, Se (mcg)
(%DV)		 9.8
(18%)		 0
(0%)		 0.4
(1%)		 54.2
(99%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 3.4
(0%)		 ~
(~%)		 ~
(~%)
Molybdenum (mcg) ~
~
~
~
Iodine, I (mcg) ~
~
~
~
Chlorine (mg) ~
~
~
~
Chromium (mcg) ~
~
~
~
  Vitamins
Food # 1 2 3 4
Weight (g) 28 149 94 170
Vitamin A, RAE (mcg)
(%DV)		 74.4
(8%)		 62.6
(7%)		 409.8
(46%)		 17
(2%)
Vitamin C (mg)
(%DV)		 0
(0%)		 20.4
(23%)		 3.8
(4%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0
(1%)		 0.1
(5%)		 0.1
(6%)		 0.2
(14%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(8%)		 0
(2%)		 0.1
(5%)		 0.3
(24%)
Niacin (B3) (mg)
(%DV)		 0
(0%)		 0.9
(6%)		 0.3
(2%)		 16.1
(100%)
Vitamin B5 (PA) (mg)
(%DV)		 0.1
(3%)		 0.1
(3%)		 0.1
(3%)		 2.7
(54%)
Vitamin B6 (mg)
(%DV)		 0
(1%)		 0.1
(7%)		 0.1
(4%)		 1.6
(92%)
Biotin (mcg) ~
~
~
~
Folate (B9) (mcg)
(%DV)		 1.7
(0%)		 22.4
(6%)		 127.8
(32%)		 ~
(~%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 ~
(~%)
Food Folate (mcg)
(%)		 1.7
(0%)		 22.4
(6%)		 127.8
(32%)		 ~
(~%)
Folate DFE (mcg)
(%)		 1.7
(0%)		 22.4
(6%)		 127.8
(32%)		 ~
(~%)
Choline (mg)
(%DV)		 4
(1%)		 10
(2%)		 9.3
(2%)		 198.9
(36%)
Vitamin B12 (mcg)
(%DV)		 0.4
(17%)		 0
(0%)		 0
(0%)		 0.3
(14%)
Retinol (mcg) 72.4
0
0
17
Carotene, beta (mcg)
(%RDA)		 20.7
(0%)		 669
(6%)		 4912.4
(45%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 150.5
(1%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 276.6
(9%)		 1241.2
(41%)		 8187.4
(273%)		 56.1
(2%)
Lycopene (mcg) 0
3833.8
0
0
Lut + Zeaxanthin (mcg) 0
183.3
2173.3
0
Vitamin E (mg)
(%DV)		 0.2
(1%)		 0.8
(5%)		 0.1
(1%)		 0.6
(4%)
Vitamin D (mcg)
(%DV)		 0.1
(1%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) ~
~
~
~
Vitamin D3 (mcg) 0.1
~
~
0
Vitamin D (IU)
(%DV)		 6
(1%)		 0
(0%)		 0
(0%)		 1.7
(0%)
Vitamin K (mcg)
(%DV)		 0.5
(0%)		 11.8
(10%)		 96.4
(80%)		 7.3
(6%)
Vitamin K1 (mcg) 0
0
0
~
Menaquinone-4 (mcg) 2
~
~
~
  Other
Food # 1 2 3 4
Weight (g) 28 149 94 170
Water (g) 6.4
140.8
88.9
111
Ash (g) 2
1
1
2
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
0
0
0
Theobromine (mg) 0
0
0
0
PRAL score 6.06
-6.11
-4.04
28
  Carbohydrates
Food # 1 2 3 4
Weight (g) 28 149 94 170
Soluble Fiber (g) ~
~
~
~
Insoluble Fiber (g) ~
~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) 0
0
0
~
Glucose (Dextrose) (g) 0
1.9
0.4
~
Fructose (g) 0
2
0.8
~
Lactose (g) 0
0
0
~
Maltose (g) 0
0
0
~
Galactose (g) 0
0
0
~
Starch (g) ~
0
0
~
Carbohydrate, other (g) ~
~
~
~
Total sugar alcohols (g) ~
~
~
~
  Fats
Food # 1 2 3 4
Weight (g) 28 149 94 170
Monounsaturated Fats (mg) 2025
46
11
2168
Polyunsaturated Fats (mg) 394
124
150
1345
Omega 3s (mg)
(%AI)		 34
(2%)		 4
(0%)		 106
(7%)		 82
(5%)
Omega 6s (mg)
(%AI)		 384
(2%)		 119
(1%)		 44
(0%)		 1117
(7%)
Omega 3 to Omega 6 Ratio 0.09
0.04
2.4
0.07
Omega 6 to Omega 3 Ratio 11.36
26.67
0.42
13.69
18:3 n-3 c,c,c (ALA) (mg) 29
~
~
44
20:5 n-3 (EPA) (mg) 0
0
0
7
22:5 n-3 (DPA) (mg) 4
0
0
17
22:6 n-3 (DHA) (mg) 0
0
0
12
Trans-Polyenoic Fats (mg) 49
~
~
3
Stigmasterol (mg) ~
~
~
~
Campesterol (mg) ~
~
~
~
Beta-sitosterol (mg) ~
~
~
~
Phytosterols (mg) ~
10.43
~
~
4:0 (mg) 140
0
0
0
6:0 (mg) 120
0
0
0
8:0 (mg) 75
0
0
0
10:0 (mg) 179
0
0
26
12:0 (mg) 206
0
0
9
13:0 (mg) ~
~
~
~
14:0 (mg) 663
0
0
32
15:0 (mg) 68
~
~
7
16:0 (mg) 2125
30
33
1268
17:0 (mg) 42
~
~
7
18:0 (mg) 728
12
5
359
20:0 (mg) 13
~
~
3
22:0 (mg) 3
~
~
9
24:0 (mg) 3
~
~
0
14:1 (mg) 65
~
~
9
15:1 (mg) 0
~
~
0
16:1 undifferentiated (mg) 104
1
3
264
16:1 c (mg) 82
~
~
264
17:1 (mg) 13
~
~
3
18:1 undifferentiated (mg) 1829
45
8
1863
18:1 c (mg) 1651
~
~
1845
18:1-11 t (18:1t n-7) (mg) ~
~
~
~
20:1 (mg) 14
0
0
31
22:1 undifferentiated (mg) 0
0
0
0
22:1 c (mg) 0
~
~
0
24:1 c (mg) 0
~
~
0
18:2 undiff (mg) 334
119
44
1022
18:2 n-6 c,c (mg) 247
~
~
1017
18:2 CLAs (mg) 39
~
~
2
18:2 i (mg) ~
~
~
~
18:3 undiff (mg) 30
4
106
44
18:3 n-6 c,c,c (mg) 1
~
~
0
18:3i (mg) 1
~
~
0
18:4 (mg) 0
0
0
0
20:2 n-6 c,c (mg) 2
~
~
19
20:3 undifferentiated (mg) 8
~
~
37
20:3 n-3 (mg) 1
~
~
2
20:3 n-6 (mg) 7
~
~
36
20:4 undifferentiated (mg) 11
0
0
146
20:4 n-6 (mg) ~
~
~
~
21:5 (mg) ~
~
~
~
22:4 (mg) 2
~
~
39
Trans-Monoenoic Fats (mg) 200
~
~
19
16:1 t (mg) 22
~
~
0
18:1 t (mg) 178
~
~
19
22:1 t (mg) 0
~
~
0
18:2 t not further def. (mg) 48
~
~
3
18:2 t,t (mg) ~
~
~
~
  Amino Acids
Food # 1 2 3 4
Weight (g) 28 149 94 170
Betaine (mg) 0
0
0
17
Tryptophan (mg)
(%RDI)		 109
(39%)		 9
(3%)		 9
(3%)		 687
(245%)
Threonine (mg)
(%RDI)		 305
(29%)		 40
(4%)		 40
(4%)		 2445
(233%)
Isoleucine (mg)
(%RDI)		 413
(30%)		 27
(2%)		 42
(3%)		 2674
(191%)
Leucine (mg)
(%RDI)		 780
(29%)		 37
(1%)		 71
(3%)		 4508
(165%)
Lysine (mg)
(%RDI)		 625
(30%)		 40
(2%)		 60
(3%)		 5241
(250%)
Methionine (mg)
(%RDI)		 213
(29%)		 9
(1%)		 14
(2%)		 1418
(195%)
Cystine (mg)
(%RDI)		 26
(9%)		 13
(5%)		 6
(2%)		 571
(199%)
Phenylalanine (mg)
(%RDI)		 437
(50%)		 40
(5%)		 61
(7%)		 2200
(251%)
Tyrosine (mg)
(%RDI)		 488
(56%)		 21
(2%)		 24
(3%)		 1964
(224%)
Valine (mg)
(%RDI)		 530
(29%)		 27
(1%)		 52
(3%)		 2822
(155%)
Arginine (mg) 329
31
51
3686
Histidine (mg)
(%RDI)		 229
(33%)		 21
(3%)		 20
(3%)		 2032
(290%)
Alanine (mg) 244
40
53
3182
Aspartic acid (mg) 561
201
131
5126
Glutamic acid (mg) 1825
642
167
8073
Glycine (mg) 159
28
46
2412
Proline (mg) 970
22
42
1732
Serine (mg) 481
39
47
2077
Hydroxyproline (mg) ~
~
~
~
Data Source
Grated Parmesan
USDA Food Data Central Standard Release (Common)
Tomatoes
USDA Food Data Central Standard Release (Common)
Romaine Lettuce
USDA Food Data Central Standard Release (Common)
Lean Chicken Breast (Cooked)
USDA Food Data Central Standard Release (Common)
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