Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
      ×
      Whole Milk (Full Fat)
      ×
      Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 8% DV 159 calories
      • Whole Milk (Full Fat) 16oz glass (x1) 15% DV 298 calories
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 10% DV 208 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 4% DV 3.2g
      • Whole Milk (Full Fat) 16oz glass (x1) 20% DV 15.9g
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 11% DV 8.5g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 10% DV 27.3g
      • Whole Milk (Full Fat) 16oz glass (x1) 9% DV 23.4g
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 9% DV 25.9g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 11% DV 5.5g
      • Whole Milk (Full Fat) 16oz glass (x1) 31% DV 15.4g
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 16% DV 7.9g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 0% DV 0mg
      • Whole Milk (Full Fat) 16oz glass (x1) 16% DV 48.8mg
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 10% DV 30mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 3% DV 0.53g
      • Whole Milk (Full Fat) 16oz glass (x1) 46% DV 9.1g
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 26% DV 5.3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 14% DV 4g
      • Whole Milk (Full Fat) 16oz glass (x1) 0% DV 0g
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 7% DV 2g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 2% DV 1.1g
      • Whole Milk (Full Fat) 16oz glass (x1) 49% DV 24.6g
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 48% DV 23.8g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 77% DV 13.9mg
      • Whole Milk (Full Fat) 16oz glass (x1) 1% DV 0.15mg
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 3% DV 0.6mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 14% DV 187.2mg
      • Whole Milk (Full Fat) 16oz glass (x1) 42% DV 551.4mg
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 22% DV 280mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked (x1) 3% DV 142.7mg
      • Whole Milk (Full Fat) 16oz glass (x1) 14% DV 644.2mg
      • Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D 1 cup (x1) 9% DV 417.5mg
      Comparison Table

      Table Legend

      1. Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
      2. Whole Milk (Full Fat)
      3. Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 234 488 250
      Calories
      (%DV)      		 159
      (8%)      		 298
      (15%)      		 208
      (10%)
      Fat (g)
      (%DV)      		 3.2
      (4%)      		 15.9
      (20%)      		 8.5
      (11%)
      Protein (g)
      (%DV)      		 5.5
      (11%)      		 15.4
      (31%)      		 7.9
      (16%)
      Carbohydrate (g)
      (%DV)      		 27.3
      (10%)      		 23.4
      (9%)      		 25.9
      (9%)
      Sugars (g)
      (%DV)      		 1.1
      (2%)      		 24.6
      (49%)      		 23.8
      (48%)
      Fiber (g)
      (%DV)      		 4
      (14%)      		 0
      (0%)      		 2
      (7%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 48.8
      (16%)      		 30
      (10%)
      Saturated Fats (g)
      (%DV)      		 0.53
      (3%)      		 9.1
      (46%)      		 5.3
      (26%)
      Net-Carbs (g) 23.3
      		23.4
      		23.8
      Trans Fatty Acids (g) 0.01
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 234 488 250
      Calcium (mg)
      (%DV)      		 187.2
      (14%)      		 551.4
      (42%)      		 280
      (22%)
      Iron, Fe (mg)
      (%DV)      		 13.9
      (77%)      		 0.15
      (1%)      		 0.6
      (3%)
      Potassium, K (mg)
      (%DV)      		 142.7
      (3%)      		 644.2
      (14%)      		 417.5
      (9%)
      Magnesium (mg)
      (%DV)      		 60.8
      (14%)      		 48.8
      (12%)      		 32.5
      (8%)
      Phosphorus, P (mg)
      (%DV)      		 180.2
      (14%)      		 409.9
      (33%)      		 252.5
      (20%)
      Sodium (mg)
      (%DV)      		 114.7
      (5%)      		 209.8
      (9%)      		 150
      (6%)
      Zinc, Zn (mg)
      (%DV)      		 1.5
      (13%)      		 1.8
      (16%)      		 1
      (9%)
      Copper, Cu (mg)
      (%DV)      		 0.15
      (17%)      		 0.12
      (14%)      		 0.16
      (18%)
      Manganese (mg)
      (%DV)      		 1.3
      (57%)      		 0.02
      (1%)      		 0.19
      (8%)
      Selenium, Se (mcg)
      (%DV)      		 11.7
      (21%)      		 18.1
      (33%)      		 4.8
      (9%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 13
      (0%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 234 488 250
      Vitamin A, RAE (mcg)
      (%DV)      		 304.2
      (34%)      		 224.5
      (25%)      		 67.5
      (8%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 2.3
      (3%)
      Thiamin (B1) (mg)
      (%DV)      		 0.61
      (51%)      		 0.22
      (19%)      		 0.09
      (8%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.5
      (39%)      		 0.82
      (63%)      		 0.41
      (31%)
      Niacin (B3) (mg)
      (%DV)      		 7.1
      (44%)      		 0.43
      (3%)      		 0.31
      (2%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.74
      (15%)      		 1.8
      (36%)      		 0.74
      (15%)
      Vitamin B6 (mg)
      (%DV)      		 0.68
      (40%)      		 0.18
      (10%)      		 0.1
      (6%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 103
      (26%)      		 24.4
      (6%)      		 12.5
      (3%)
      Folic acid (mcg)
      (%)      		 91.3
      (23%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 11.7
      (3%)      		 24.4
      (6%)      		 12.5
      (3%)
      Folate DFE (mcg)
      (%)      		 166.1
      (42%)      		 24.4
      (6%)      		 12.5
      (3%)
      Choline (mg)
      (%DV)      		 11
      (2%)      		 69.8
      (13%)      		 42.5
      (8%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 2.2
      (92%)      		 0.83
      (34%)
      Retinol (mcg) 304.2
      		219.6
      		65
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 34.2
      (0%)      		 17.5
      (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) 1013.2 790.6 245
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.16
      (1%)      		 0.34
      (2%)      		 0.18
      (1%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 6.3
      (32%)      		 3.3
      (16%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		6.3
      		3.3
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 248.9
      (31%)      		 127.5
      (16%)
      Vitamin K (mcg)
      (%DV)      		 0.94
      (1%)      		 1.5
      (1%)      		 0.75
      (1%)
      Vitamin K1 (mcg) 0
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		4.9
      		--
        Other
      Food # 1 2 3
      Weight (g) 234 488 250
      Water (g) 196.6
      		430.1
      		205.8
      Ash (g) 1
      		3
      		2
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		2.5
      Theobromine (mg) 0
      		0
      		57.5
      PRAL score 2.34
      		0.65
      		-0.08
        Carbohydrates
      Food # 1 2 3
      Weight (g) 234 488 250
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.68
      		0
      		--
      Glucose (Dextrose) (g) 0
      		0
      		--
      Fructose (g) 0
      		0
      		--
      Lactose (g) 0
      		24.6
      		--
      Maltose (g) 0
      		0
      		--
      Galactose (g) 0.37
      		0
      		--
      Starch (g) 24.3
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 234 488 250
      Monounsaturated Fats (g) 0.915
      		3.963
      		2.475
      Polyunsaturated Fats (g) 0.997
      		0.952
      		0.31
      Omega 3s (g)
      (%AI)      		 0.028
      (2%)      		 0.366
      (23%)      		 0.115
      (7%)
      Omega 6s (g)
      (%AI)      		 0.962
      (6%)      		 0.586
      (3%)      		 0.195
      (1%)
      Omega 3 to Omega 6 Ratio 0.03
      		0.63
      		0.59
      Omega 6 to Omega 3 Ratio 34.25
      		1.6
      		1.7
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      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) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0.366
      		0.253
      Caproic (6:0) (g) 0
      		0.366
      		0.15
      Caprylic Acid (8:0) (g) 0
      		0.366
      		0.088
      Capric Acid (10:0) (g) 0
      		0.366
      		0.195
      Lauric Acid (12:0) (g) 0
      		0.376
      		0.22
      Tridecanoic Acid (13:0) (g) --
      		0
      		--
      Myristic Acid (14:0) (g) 0.005
      		1.449
      		0.788
      Pentadecanoic Acid (15:0) (g) 0
      		0
      		--
      Palmitic Acid (16:0) (g) 0.473
      		4.046
      		2.223
      Margaric Acid (17:0) (g) 0.002
      		0
      		--
      Stearic Acid (18:0) (g) 0.042
      		1.781
      		1.165
      Arachidic Acid (20:0) (g) 0.005
      		0
      		--
      Behenic Acid (22:0) (g) 0
      		0
      		--
      Lignoceric Acid (24:0) (g) --
      		0
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		0
      		--
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.005
      		0
      		0.178
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		--
      		--
      Oleic Acid (18:1) (g) 0.887
      		3.963
      		2.18
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.019
      		0
      		0
      Docosenoic Acid (22:1) (g) 0.002
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.962
      		0.586
      		0.195
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.028
      		0.366
      		0.115
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      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) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      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) 234 488 250
      Essential  
      Histidine (mg)
      (%RDI)      		 133
      (19%)      		 464
      (66%)      		 240
      (34%)
      Isoleucine (mg)
      (%RDI)      		 246
      (18%)      		 795
      (57%)      		 410
      (29%)
      Leucine (mg)
      (%RDI)      		 468
      (17%)      		 1459
      (53%)      		 750
      (27%)
      Lysine (mg)
      (%RDI)      		 316
      (15%)      		 1288
      (61%)      		 663
      (32%)
      Methionine (mg)
      (%RDI)      		 94
      (13%)      		 405
      (56%)      		 208
      (29%)
      Phenylalanine (mg)
      (%RDI)      		 304
      (35%)      		 795
      (91%)      		 410
      (47%)
      Threonine (mg)
      (%RDI)      		 194
      (18%)      		 654
      (62%)      		 338
      (32%)
      Tryptophan (mg)
      (%RDI)      		 94
      (33%)      		 195
      (70%)      		 103
      (37%)
      Valine (mg)
      (%RDI)      		 353
      (19%)      		 1005
      (55%)      		 520
      (29%)
      Conditional  
      Arginine (mg) 414
      		439
      		228
      Cystine (mg)
      (%RDI)      		 201
      (70%)      		 93
      (32%)      		 48
      (17%)
      Glycine (mg) 328
      		303
      		158
      Proline (mg) 236
      		1518
      		783
      Tyrosine (mg)
      (%RDI)      		 199
      (23%)      		 776
      (89%)      		 400
      (46%)
      Non-Essential  
      Alanine (mg) 281
      		522
      		268
      Aspartic acid (mg) 636
      		1318
      		678
      Betaine (mg) --
      		3
      		--
      Glutamic acid (mg) 1353
      		3455
      		1780
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 321
      		927
      		478
      Data Source
      Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Whole Milk (Full Fat)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.