Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)
      ×
      Cooked Black Beans
      ×
      Dry Roasted Almonds
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 5% DV 91 calories
      • Cooked Black Beans 1 cup (x1) 11% DV 227 calories
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 8% DV 170 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 1% DV 0.61g
      • Cooked Black Beans 1 cup (x1) 1% DV 0.93g
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 19% DV 14.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 4% DV 12.3g
      • Cooked Black Beans 1 cup (x1) 15% DV 40.8g
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 2% DV 6g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 17% DV 8.7g
      • Cooked Black Beans 1 cup (x1) 30% DV 15.2g
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 12% DV 6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 2% DV 4.9mg
      • Cooked Black Beans 1 cup (x1) 0% DV 0mg
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 2% DV 0.4g
      • Cooked Black Beans 1 cup (x1) 1% DV 0.24g
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 6% DV 1.2g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 0% DV 0g
      • Cooked Black Beans 1 cup (x1) 53% DV 15g
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 11% DV 3.1g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 25% DV 12.3g
      • Cooked Black Beans 1 cup (x1) 1% DV 0.55g
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 3% DV 1.4g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 1% DV 0.12mg
      • Cooked Black Beans 1 cup (x1) 20% DV 3.6mg
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 6% DV 1.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 24% DV 316.1mg
      • Cooked Black Beans 1 cup (x1) 4% DV 46.4mg
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 6% DV 76.1mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) 1 cup (x1) 9% DV 419mg
      • Cooked Black Beans 1 cup (x1) 13% DV 610.6mg
      • Dry Roasted Almonds 1 oz (22 whole kernels) (x1) 4% DV 202.5mg
      Comparison Table

      Table Legend

      1. Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)
      2. Cooked Black Beans
      3. Dry Roasted Almonds
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 245 172 28
      Calories
      (%DV)      		 91
      (5%)      		 227
      (11%)      		 170
      (8%)
      Fat (g)
      (%DV)      		 0.61
      (1%)      		 0.93
      (1%)      		 14.9
      (19%)
      Protein (g)
      (%DV)      		 8.7
      (17%)      		 15.2
      (30%)      		 6
      (12%)
      Carbohydrate (g)
      (%DV)      		 12.3
      (4%)      		 40.8
      (15%)      		 6
      (2%)
      Sugars (g)
      (%DV)      		 12.3
      (25%)      		 0.55
      (1%)      		 1.4
      (3%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 15
      (53%)      		 3.1
      (11%)
      Cholesterol (mg)
      (%DV)      		 4.9
      (2%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.4
      (2%)      		 0.24
      (1%)      		 1.2
      (6%)
      Net-Carbs (g) 12.3
      		25.8
      		2.9
      Trans Fatty Acids (g) --
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 245 172 28
      Calcium (mg)
      (%DV)      		 316.1
      (24%)      		 46.4
      (4%)      		 76.1
      (6%)
      Iron, Fe (mg)
      (%DV)      		 0.12
      (1%)      		 3.6
      (20%)      		 1.1
      (6%)
      Potassium, K (mg)
      (%DV)      		 419
      (9%)      		 610.6
      (13%)      		 202.5
      (4%)
      Magnesium (mg)
      (%DV)      		 36.8
      (9%)      		 120.4
      (29%)      		 79.2
      (19%)
      Phosphorus, P (mg)
      (%DV)      		 254.8
      (20%)      		 240.8
      (19%)      		 133.8
      (11%)
      Sodium (mg)
      (%DV)      		 129.9
      (5%)      		 1.7
      (0%)      		 0.85
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 1
      (9%)      		 1.9
      (18%)      		 0.94
      (9%)
      Copper, Cu (mg)
      (%DV)      		 0.03
      (3%)      		 0.36
      (40%)      		 0.31
      (35%)
      Manganese (mg)
      (%DV)      		 0
      (0%)      		 0.76
      (33%)      		 0.63
      (28%)
      Selenium, Se (mcg)
      (%DV)      		 5.4
      (10%)      		 2.1
      (4%)      		 0.57
      (1%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 245 172 28
      Vitamin A, RAE (mcg)
      (%DV)      		 156.8
      (17%)      		 0
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 2.5
      (3%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.1
      (8%)      		 0.42
      (35%)      		 0.02
      (2%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.43
      (33%)      		 0.1
      (8%)      		 0.34
      (26%)
      Niacin (B3) (mg)
      (%DV)      		 0.22
      (1%)      		 0.87
      (5%)      		 1
      (6%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.83
      (17%)      		 0.42
      (8%)      		 0.09
      (2%)
      Vitamin B6 (mg)
      (%DV)      		 0.11
      (7%)      		 0.12
      (7%)      		 0.04
      (2%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 12.3
      (3%)      		 256.3
      (64%)      		 15.6
      (4%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 12.3
      (3%)      		 256.3
      (64%)      		 15.6
      (4%)
      Folate DFE (mcg)
      (%)      		 12.3
      (3%)      		 256.3
      (64%)      		 15.6
      (4%)
      Choline (mg)
      (%DV)      		 39.2
      (7%)      		 56.1
      (10%)      		 14.8
      (3%)
      Vitamin B12 (mcg)
      (%DV)      		 0.96
      (40%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 156.8
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0.28
      (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) 524.3 10.3 0.28
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0.28
      Vitamin E (mg)
      (%DV)      		 0.02
      (0%)      		 1.5
      (10%)      		 6.8
      (45%)
      Vitamin D (mcg)
      (%DV)      		 2.9
      (15%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 2.9
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 120.1
      (15%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0
      (0%)      		 5.7
      (5%)      		 0
      (0%)
      Vitamin K1 (mcg) --
      		--
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 245 172 28
      Water (g) 221.4
      		113.1
      		0.68
      Ash (g) 2
      		2
      		0.87
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score -0.2
      		-0.28
      		0.52
        Carbohydrates
      Food # 1 2 3
      Weight (g) 245 172 28
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		1.3
      Glucose (Dextrose) (g) --
      		--
      		0
      Fructose (g) --
      		--
      		0
      Lactose (g) --
      		--
      		0
      Maltose (g) --
      		--
      		0.03
      Galactose (g) --
      		--
      		0
      Starch (g) --
      		--
      		0.21
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 245 172 28
      Monounsaturated Fats (g) 0.159
      		0.081
      		9.394
      Polyunsaturated Fats (g) 0.022
      		0.397
      		3.679
      Omega 3s (g)
      (%AI)      		 0.007
      (0%)      		 0.181
      (11%)      		 0.003
      (0%)
      Omega 6s (g)
      (%AI)      		 0.015
      (0%)      		 0.217
      (1%)      		 3.676
      (22%)
      Omega 3 to Omega 6 Ratio 0.5
      		0.83
      		0
      Omega 6 to Omega 3 Ratio 2
      		1.2
      		1294.5
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 0.002
      (0%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		3.676
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		0
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		0
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.032
      		0
      		0
      Caproic (6:0) (g) 0.005
      		0
      		0
      Caprylic Acid (8:0) (g) 0.007
      		0
      		0
      Capric Acid (10:0) (g) 0.012
      		0
      		0
      Lauric Acid (12:0) (g) 0.007
      		0
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		0
      Myristic Acid (14:0) (g) 0.059
      		0
      		0.005
      Pentadecanoic Acid (15:0) (g) --
      		--
      		0
      Palmitic Acid (16:0) (g) 0.179
      		0.224
      		0.951
      Margaric Acid (17:0) (g) --
      		--
      		0.003
      Stearic Acid (18:0) (g) 0.064
      		0.014
      		0.2
      Arachidic Acid (20:0) (g) --
      		--
      		0.002
      Behenic Acid (22:0) (g) --
      		--
      		0
      Lignoceric Acid (24:0) (g) --
      		--
      		0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		0
      Pentadecenoic Acid (15:1) (g) --
      		--
      		0
      Palmitoleic Acid (16:1) (g) 0.022
      		0
      		0.074
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		0.016
      Oleic Acid (18:1) (g) 0.13
      		0.081
      		9.302
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		9.3
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0
      		0.002
      Docosenoic Acid (22:1) (g) 0
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.015
      		0.217
      		3.676
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.007
      		0.181
      		0.003
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		0.001
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		0
      Eicosatetraenoic Acid 20:4 (g) 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) --
      		--
      		0.001
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		0
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		0.001
      Campesterol (g) --
      		--
      		0.001
      Beta-sitosterol (g) --
      		--
      		0.035
      Amino Acids
      Food # 1 2 3
      Weight (g) 245 172 28
      Essential  
      Histidine (mg)
      (%RDI)      		 238
      (34%)      		 425
      (61%)      		 152
      (22%)
      Isoleucine (mg)
      (%RDI)      		 529
      (38%)      		 673
      (48%)      		 212
      (15%)
      Leucine (mg)
      (%RDI)      		 858
      (31%)      		 1218
      (45%)      		 415
      (15%)
      Lysine (mg)
      (%RDI)      		 693
      (33%)      		 1046
      (50%)      		 160
      (8%)
      Methionine (mg)
      (%RDI)      		 221
      (30%)      		 229
      (31%)      		 44
      (6%)
      Phenylalanine (mg)
      (%RDI)      		 421
      (48%)      		 824
      (94%)      		 319
      (36%)
      Threonine (mg)
      (%RDI)      		 394
      (38%)      		 642
      (61%)      		 169
      (16%)
      Tryptophan (mg)
      (%RDI)      		 123
      (44%)      		 181
      (65%)      		 59
      (21%)
      Valine (mg)
      (%RDI)      		 586
      (32%)      		 798
      (44%)      		 241
      (13%)
      Conditional  
      Arginine (mg) 316
      		944
      		694
      Cystine (mg)
      (%RDI)      		 81
      (28%)      		 165
      (58%)      		 61
      (21%)
      Glycine (mg) 186
      		595
      		402
      Proline (mg) 848
      		647
      		273
      Tyrosine (mg)
      (%RDI)      		 421
      (48%)      		 430
      (49%)      		 127
      (14%)
      Non-Essential  
      Alanine (mg) 301
      		640
      		281
      Aspartic acid (mg) 664
      		1844
      		743
      Betaine (mg) --
      		--
      		--
      Glutamic acid (mg) 1833
      		2324
      		1747
      Hydroxyproline (mg) --
      		--
      		11
      Serine (mg) 475
      		829
      		257
      Data Source
      Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim)
      USDA Food Data Central Standard ReleaseOmega-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.
      Dry Roasted Almonds
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.