Edit Foodlist
Save

Nutrition Facts Comparison Tool

Save
Done
Options
Whole Milk
×
Almonds
×
Cooked Oatmeal
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Whole Milk 1 cup (x1) 7% DV 149 calories
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories
  • Cooked Oatmeal 1 cup (x1) 8% DV 166 calories
Add

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Whole Milk 1 cup (x1) 10% DV 7.9g
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g
  • Cooked Oatmeal 1 cup (x1) 5% DV 3.6g
Add

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Whole Milk 1 cup (x1) 4% DV 11.7g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g
  • Cooked Oatmeal 1 cup (x1) 9% DV 28.1g
Add

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Whole Milk 1 cup (x1) 15% DV 7.7g
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g
  • Cooked Oatmeal 1 cup (x1) 12% DV 5.9g
Add

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Whole Milk 1 cup (x1) 8% DV 24.4mg
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg
  • Cooked Oatmeal 1 cup (x1) 0% DV 0mg
Add

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Whole Milk 1 cup (x1) 0% DV 0g
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g
  • Cooked Oatmeal 1 cup (x1) 14% DV 4g
Add

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Whole Milk 1 cup (x1) 25% DV 12.3g
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g
  • Cooked Oatmeal 1 cup (x1) 1% DV 0.6g
Add

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Whole Milk 1 cup (x1) 0% DV 0.1mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg
  • Cooked Oatmeal 1 cup (x1) 12% DV 2.1mg
Add

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Whole Milk 1 cup (x1) 21% DV 275.7mg
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg
  • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg
Add

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Whole Milk 1 cup (x1) 7% DV 322.1mg
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
  • Cooked Oatmeal 1 cup (x1) 3% DV 163.8mg
Add

Table Legend

  1. Whole Milk
  2. Almonds
  3. Cooked Oatmeal
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 244 28 234
Calories
(%DV)
149
(7%)
164
(8%)
166
(8%)
Fat (g)
(%DV)
7.9
(10%)
14.2
(18%)
3.6
(5%)
Protein (g)
(%DV)
7.7
(15%)
6
(12%)
5.9
(12%)
Carbohydrate (g)
(%DV)
11.7
(4%)
6.1
(2%)
28.1
(9%)
Sugars (g)
(%DV)
12.3
(25%)
1.2
(2%)
0.6
(1%)
Fiber (g)
(%DV)
0
(0%)
3.6
(13%)
4
(14%)
Cholesterol (mg)
(%DV)
24.4
(8%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
4.6
(23%)
1.1
(5%)
0.7
(4%)
Net-Carbs (g) 11.7
2.6
24.1
Trans Fatty Acids (g) ~
0
0
  Minerals
Food # 1 2 3
Weight (g) 244 28 234
Calcium (mg)
(%DV)
275.7
(21%)
76.4
(6%)
21.1
(2%)
Iron, Fe (mg)
(%DV)
0.1
(0%)
1.1
(6%)
2.1
(12%)
Potassium, K (mg)
(%DV)
322.1
(7%)
208.2
(4%)
163.8
(3%)
Magnesium (mg)
(%DV)
24.4
(6%)
76.7
(18%)
63.2
(15%)
Phosphorus, P (mg)
(%DV)
205
(16%)
136.6
(11%)
180.2
(14%)
Sodium (mg)
(%DV)
104.9
(5%)
0.3
(0%)
9.4
(0%)
Zinc, Zn (mg)
(%DV)
0.9
(8%)
0.9
(8%)
2.3
(21%)
Copper, Cu (mg)
(%DV)
0.1
(7%)
0.3
(33%)
0.2
(19%)
Manganese (mg)
(%DV)
0
(0%)
0.6
(27%)
1.4
(59%)
Selenium, Se (μg)
(%DV)
9
(16%)
1.2
(2%)
12.6
(23%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
167.5
(4%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 244 28 234
Vitamin A, RAE (μg)
(%DV)
112.2
(12%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0.1
(5%)
0.2
(15%)
Riboflavin (B2) (mg)
(%DV)
0.4
(32%)
0.3
(25%)
0
(3%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
1
(6%)
0.5
(3%)
Vitamin B5 (PA) (mg)
(%DV)
0.9
(18%)
0.1
(3%)
0.7
(15%)
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0
(2%)
0
(1%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
12.2
(3%)
12.5
(3%)
14
(4%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
12.2
(3%)
12.5
(3%)
14
(4%)
Folate DFE (μg)
(%)
12.2
(3%)
12.5
(3%)
14
(4%)
Choline (mg)
(%DV)
34.9
(6%)
14.8
(3%)
17.3
(3%)
Vitamin B12 (μg)
(%DV)
1.1
(46%)
0
(0%)
0
(0%)
Retinol (μg) 109.8
0
0
Carotene, beta (μg)
(%RDA)
17.1
(0%)
0.3
(0%)
0
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
395.3
(13%)
0.6
(0%)
0
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
0.3
421.2
Vitamin E (mg)
(%DV)
0.2
(1%)
7.3
(49%)
0.2
(1%)
Vitamin D (μg)
(%DV)
3.2
(16%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) 3.2
~
~
Vitamin D (IU)
(%DV)
124.4
(16%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.7
(1%)
0
(0%)
0.7
(1%)
Vitamin K1 (μg) 0
0
0
Menaquinone-4 (μg) 2.4
~
~
  Other
Food # 1 2 3
Weight (g) 244 28 234
Water (g) 215
1.3
195.6
Ash (g) 2
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.33
0.6
4.19
  Carbohydrates
Food # 1 2 3
Weight (g) 244 28 234
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0
1.1
0.6
Glucose (Dextrose) (g) 0
0
0
Fructose (g) 0
0
0
Lactose (g) 12.3
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0
Starch (g) ~
0.2
27.1
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 244 28 234
Monounsaturated Fats (mg) 1981
8960
1018
Polyunsaturated Fats (mg) 476
3501
1308
Omega 3s (mg)
(%AI)
183
(11%)
1
(0%)
42
(3%)
Omega 6s (mg)
(%AI)
293
(2%)
3501
(21%)
1266
(7%)
Omega 3 to Omega 6 Ratio 0.63
0
0.03
Omega 6 to Omega 3 Ratio 1.6
4109.33
30.06
18:3 n-3 c,c,c (ALA) (mg) ~
1
42
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
1
2
Stigmasterol (mg) ~
1.136
~
Campesterol (mg) ~
1.42
~
Beta-sitosterol (mg) ~
36.9
~
Phytosterols (mg) ~
~
~
4:0 (mg) 183
0
0
6:0 (mg) 183
0
0
8:0 (mg) 183
0
0
10:0 (mg) 183
0
0
12:0 (mg) 188
0
0
13:0 (mg) 0
0
~
14:0 (mg) 725
1
12
15:0 (mg) 0
0
0
16:0 (mg) 2023
876
655
17:0 (mg) 0
1
2
18:0 (mg) 891
200
49
20:0 (mg) 0
2
5
22:0 (mg) 0
0
5
24:0 (mg) 0
0
~
14:1 (mg) 0
0
0
15:1 (mg) ~
0
~
16:1 undifferentiated (mg) 0
68
7
16:1 c (mg) ~
64
7
17:1 (mg) ~
4
0
18:1 undifferentiated (mg) 1981
8887
987
18:1 c (mg) ~
8887
987
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
1
23
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
0
~
18:2 undiff (mg) 293
3500
1266
18:2 n-6 c,c (mg) ~
3499
1264
18:2 CLAs (mg) ~
1
~
18:2 i (mg) ~
~
2
18:3 undiff (mg) 183
1
42
18:3 n-6 c,c,c (mg) ~
0
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) ~
1
~
20:3 undifferentiated (mg) ~
0
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
3
0
16:1 t (mg) ~
3
~
18:1 t (mg) ~
0
0
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
1
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 244 28 234
Betaine (mg) 1
0
7
Tryptophan (mg)
(%RDI)
98
(35%)
60
(21%)
94
(33%)
Threonine (mg)
(%RDI)
327
(31%)
171
(16%)
225
(21%)
Isoleucine (mg)
(%RDI)
398
(28%)
213
(15%)
271
(19%)
Leucine (mg)
(%RDI)
730
(27%)
418
(15%)
505
(19%)
Lysine (mg)
(%RDI)
644
(31%)
161
(8%)
316
(15%)
Methionine (mg)
(%RDI)
203
(28%)
45
(6%)
108
(15%)
Cystine (mg)
(%RDI)
46
(16%)
61
(21%)
227
(79%)
Phenylalanine (mg)
(%RDI)
398
(45%)
321
(37%)
332
(38%)
Tyrosine (mg)
(%RDI)
388
(44%)
128
(15%)
236
(27%)
Valine (mg)
(%RDI)
503
(28%)
243
(13%)
374
(21%)
Arginine (mg) 220
700
391
Histidine (mg)
(%RDI)
232
(33%)
153
(22%)
126
(18%)
Alanine (mg) 261
284
290
Aspartic acid (mg) 659
749
707
Glutamic acid (mg) 1728
1763
1458
Glycine (mg) 151
406
344
Proline (mg) 759
275
225
Serine (mg) 464
259
353
Hydroxyproline (mg) ~
~
~
feedback