Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      California Avocados
      ×
      Brown Rice
      ×
      Cheddar Cheese
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 19% DV 384 calories
      • Brown Rice 1 cup (x1) 12% DV 248 calories
      • Cheddar Cheese 1 oz (x1) 6% DV 114 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 45% DV 35.4g
      • Brown Rice 1 cup (x1) 3% DV 2g
      • Cheddar Cheese 1 oz (x1) 12% DV 9.5g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 7% DV 19.9g
      • Brown Rice 1 cup (x1) 19% DV 51.7g
      • Cheddar Cheese 1 oz (x1) 0% DV 0.96g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 9% DV 4.5g
      • Brown Rice 1 cup (x1) 11% DV 5.5g
      • Cheddar Cheese 1 oz (x1) 13% DV 6.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 0% DV 0mg
      • Brown Rice 1 cup (x1) 0% DV 0mg
      • Cheddar Cheese 1 oz (x1) 9% DV 28.1mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 24% DV 4.9g
      • Brown Rice 1 cup (x1) 3% DV 0.53g
      • Cheddar Cheese 1 oz (x1) 27% DV 5.4g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 56% DV 15.6g
      • Brown Rice 1 cup (x1) 12% DV 3.2g
      • Cheddar Cheese 1 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 1% DV 0.69g
      • Brown Rice 1 cup (x1) 1% DV 0.48g
      • Cheddar Cheese 1 oz (x1) 0% DV 0.14g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 8% DV 1.4mg
      • Brown Rice 1 cup (x1) 6% DV 1.1mg
      • Cheddar Cheese 1 oz (x1) 0% DV 0.04mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 2% DV 29.9mg
      • Brown Rice 1 cup (x1) 0% DV 6.1mg
      • Cheddar Cheese 1 oz (x1) 16% DV 201.6mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • California Avocados 1 cup, pureed (x1) 25% DV 1166.1mg
      • Brown Rice 1 cup (x1) 4% DV 173.7mg
      • Cheddar Cheese 1 oz (x1) 0% DV 21.6mg
      Comparison Table

      Table Legend

      1. California Avocados
      2. Brown Rice
      3. Cheddar Cheese
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 230 202 28
      Calories
      (%DV)
      384
      (19%)
      248
      (12%)
      114
      (6%)
      Fat (g)
      (%DV)
      35.4
      (45%)
      2
      (3%)
      9.5
      (12%)
      Protein (g)
      (%DV)
      4.5
      (9%)
      5.5
      (11%)
      6.5
      (13%)
      Carbohydrate (g)
      (%DV)
      19.9
      (7%)
      51.7
      (19%)
      0.96
      (0%)
      Sugars (g)
      (%DV)
      0.69
      (1%)
      0.48
      (1%)
      0.14
      (0%)
      Fiber (g)
      (%DV)
      15.6
      (56%)
      3.2
      (12%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      28.1
      (9%)
      Saturated Fats (g)
      (%DV)
      4.9
      (24%)
      0.53
      (3%)
      5.4
      (27%)
      Net-Carbs (g) 4.2
      48.4
      0.96
      Trans Fatty Acids (g) 0
      0
      --
        Minerals
      Food # 1 2 3
      Weight (g) 230 202 28
      Calcium (mg)
      (%DV)
      29.9
      (2%)
      6.1
      (0%)
      201.6
      (16%)
      Iron, Fe (mg)
      (%DV)
      1.4
      (8%)
      1.1
      (6%)
      0.04
      (0%)
      Potassium, K (mg)
      (%DV)
      1166.1
      (25%)
      173.7
      (4%)
      21.6
      (0%)
      Magnesium (mg)
      (%DV)
      66.7
      (16%)
      78.8
      (19%)
      7.7
      (2%)
      Phosphorus, P (mg)
      (%DV)
      124.2
      (10%)
      208.1
      (17%)
      129.2
      (10%)
      Sodium (mg)
      (%DV)
      18.4
      (1%)
      8.1
      (0%)
      185.5
      (8%)
      Zinc, Zn (mg)
      (%DV)
      1.6
      (14%)
      1.4
      (13%)
      1
      (9%)
      Copper, Cu (mg)
      (%DV)
      0.39
      (43%)
      0.21
      (24%)
      0.01
      (1%)
      Manganese (mg)
      (%DV)
      0.34
      (15%)
      2
      (86%)
      0.01
      (0%)
      Selenium, Se (mcg)
      (%DV)
      0.92
      (2%)
      11.7
      (21%)
      8.1
      (15%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 230 202 28
      Vitamin A, RAE (mcg)
      (%DV)
      16.1
      (2%)
      0
      (0%)
      95.7
      (11%)
      Vitamin C (mg)
      (%DV)
      20.2
      (22%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.17
      (14%)
      0.36
      (30%)
      0.01
      (1%)
      Riboflavin (B2) (mg)
      (%DV)
      0.33
      (25%)
      0.14
      (11%)
      0.12
      (9%)
      Niacin (B3) (mg)
      (%DV)
      4.4
      (27%)
      5.2
      (32%)
      0.02
      (0%)
      Vitamin B5 (PA) (mg)
      (%DV)
      3.4
      (67%)
      0.77
      (15%)
      0.12
      (2%)
      Vitamin B6 (mg)
      (%DV)
      0.66
      (39%)
      0.25
      (15%)
      0.02
      (1%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      204.7
      (51%)
      18.2
      (5%)
      7.7
      (2%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      204.7
      (51%)
      18.2
      (5%)
      7.7
      (2%)
      Folate DFE (mcg)
      (%)
      204.7
      (51%)
      18.2
      (5%)
      7.7
      (2%)
      Choline (mg)
      (%DV)
      32.7
      (6%)
      18.6
      (3%)
      4.7
      (1%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0.31
      (13%)
      Retinol (mcg) 0
      0
      93.7
      Carotene, beta (mcg)
      (%RDA)
      144.9
      (1%)
      0
      (0%)
      24.1
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      55.2
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      62.1
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 338.1 0 352.7
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 623.3
      0
      0
      Vitamin E (mg)
      (%DV)
      4.5
      (30%)
      0.34
      (2%)
      0.2
      (1%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0.17
      (1%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      0.17
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      6.8
      (1%)
      Vitamin K (mcg)
      (%DV)
      48.3
      (40%)
      0.4
      (0%)
      0.68
      (1%)
      Vitamin K1 (mcg) 0
      0
      0
      Menaquinone-4 (K2) (mcg) --
      0
      2.4
        Other
      Food # 1 2 3
      Weight (g) 230 202 28
      Water (g) 166.4
      141.9
      10.4
      Ash (g) 4
      0.89
      1
      Alcohol (g) --
      0
      0
      Caffeine (mg) --
      0
      0
      Theobromine (mg) --
      0
      0
      PRAL score -19.94
      4.59
      4.69
        Carbohydrates
      Food # 1 2 3
      Weight (g) 230 202 28
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.14
      0.48
      0
      Glucose (Dextrose) (g) 0.18
      0
      0.07
      Fructose (g) 0.18
      0
      0
      Lactose (g) 0
      0
      0.03
      Maltose (g) 0
      0
      0
      Galactose (g) 0.18
      0
      0.03
      Starch (g) 0.25
      50.1
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 230 202 28
      Monounsaturated Fats (g) 22.538
      0.745
      2.667
      Polyunsaturated Fats (g) 4.177
      0.739
      0.268
      Omega 3s (g)
      (%AI)
      0.288
      (18%)
      0.022
      (1%)
      0.032
      (2%)
      Omega 6s (g)
      (%AI)
      3.85
      (23%)
      0.717
      (4%)
      0.238
      (1%)
      Omega 3 to Omega 6 Ratio 0.07
      0.03
      0.14
      Omega 6 to Omega 3 Ratio 13.39
      32.27
      7.34
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.255
      (16%)
      0.022
      (1%)
      0.031
      (2%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0.003
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0.005
      Docosahexaenoic Acid (DHA) (g) 0
      0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      0
      0
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      0.717
      0.225
      gamma-Linolenic Acid (GLA) (g) 0.034
      0
      0.001
      c-c-n6-Eicosadienoic Acid (g) 0
      0
      0.002
      DHG-linolenic acid (DGLA) (g) --
      0
      0.01
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) --
      0
      0.18
      Caproic (6:0) (g) --
      0
      0.153
      Caprylic Acid (8:0) (g) 0.002
      0.004
      0.096
      Capric Acid (10:0) (g) 0
      0.03
      0.233
      Lauric Acid (12:0) (g) 0
      0.004
      0.266
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0
      0.018
      0.853
      Pentadecanoic Acid (15:0) (g) 0
      0.004
      0.09
      Palmitic Acid (16:0) (g) 4.773
      0.4
      2.449
      Margaric Acid (17:0) (g) 0
      0
      0.054
      Stearic Acid (18:0) (g) 0.113
      0.044
      0.964
      Arachidic Acid (20:0) (g) 0
      0.008
      0.014
      Behenic Acid (22:0) (g) 0
      0
      0.004
      Lignoceric Acid (24:0) (g) 0
      0.01
      0.002
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0
      0.084
      Pentadecenoic Acid (15:1) (g) 0
      0
      0
      Palmitoleic Acid (16:1) (g) 1.605
      0.002
      0.143
      cis-Palmitoleic Acid (16:1 cis) (g) --
      0.002
      0.114
      Heptadecenoic Acid (17:1) (g) 0.023
      0
      0.017
      Oleic Acid (18:1) (g) 20.852
      0.737
      2.102
      c-Oleic Acid (18:1 cis) (g) --
      0.737
      1.871
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.057
      0.006
      0.018
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      0
      0
      c-Tetracosenoic Acid (24:1 c) (g) --
      0
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 3.85
      0.717
      0.333
      Conjugated Linoleic Acid (CLAs) (g) --
      0
      0.047
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.288
      0.022
      0.032
      Octadecatrienoic Acid (mixed) (g) --
      0
      0.001
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0.037
      0
      0.011
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      0.015
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      0
      0.003
      Trans Fats  
      t-Polyenoic Fats (g) --
      0
      --
      t-Monoenoic Fats (g) --
      0
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      0
      0.029
      t-Oleic Acid (18:1 t) (g) --
      0
      0.232
      t-Docosenoic Acid (22:1 t) (g) --
      0
      0
      t-Octadecadienoic Acid (18:2 t) (g) --
      0
      0.061
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) 0.005
      --
      --
      Campesterol (g) 0.012
      --
      --
      Beta-sitosterol (g) 0.175
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 230 202 28
      Essential  
      Histidine (mg)
      (%RDI)
      110
      (16%)
      133
      (19%)
      155
      (22%)
      Isoleucine (mg)
      (%RDI)
      191
      (14%)
      220
      (16%)
      343
      (24%)
      Leucine (mg)
      (%RDI)
      324
      (12%)
      432
      (16%)
      551
      (20%)
      Lysine (mg)
      (%RDI)
      297
      (14%)
      200
      (10%)
      291
      (14%)
      Methionine (mg)
      (%RDI)
      85
      (12%)
      117
      (16%)
      155
      (21%)
      Phenylalanine (mg)
      (%RDI)
      218
      (25%)
      269
      (31%)
      305
      (35%)
      Threonine (mg)
      (%RDI)
      166
      (16%)
      192
      (18%)
      296
      (28%)
      Tryptophan (mg)
      (%RDI)
      57
      (21%)
      67
      (24%)
      155
      (55%)
      Valine (mg)
      (%RDI)
      241
      (13%)
      305
      (17%)
      399
      (22%)
      Conditional  
      Arginine (mg) 200
      396
      155
      Cystine (mg)
      (%RDI)
      62
      (22%)
      63
      (22%)
      35
      (12%)
      Glycine (mg) 235
      257
      155
      Proline (mg) 221
      244
      709
      Tyrosine (mg)
      (%RDI)
      110
      (13%)
      196
      (22%)
      315
      (36%)
      Non-Essential  
      Alanine (mg) 244
      305
      213
      Aspartic acid (mg) 534
      489
      492
      Betaine (mg) 2
      1
      0.2
      Glutamic acid (mg) 649
      1063
      1345
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 258
      271
      222
      Data Source
      California Avocados
      USDA Food Data Central Standard Release (Common)
      Brown Rice
      USDA Food Data Central Standard Release (Common)
      Cheddar Cheese
      USDA Food Data Central Standard Release (Common)