Nutrition Comparison Tool
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Firm Tofu (With Calcium And Magnesium)
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Raw Chicken Breast
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 1% DV 22 calories
  • Raw Chicken Breast 1 oz (x1) 2% DV 34 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 2% DV 1.2g
  • Raw Chicken Breast 1 oz (x1) 1% DV 0.74g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 0% DV 0.81g
  • Raw Chicken Breast 1 oz (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 5% DV 2.6g
  • Raw Chicken Breast 1 oz (x1) 13% DV 6.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 0% DV 0mg
  • Raw Chicken Breast 1 oz (x1) 7% DV 20.7mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 1% DV 0.22g
  • Raw Chicken Breast 1 oz (x1) 1% DV 0.16g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 1% DV 0.26g
  • Raw Chicken Breast 1 oz (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 0% DV 0.17g
  • Raw Chicken Breast 1 oz (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 3% DV 0.46mg
  • Raw Chicken Breast 1 oz (x1) 1% DV 0.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 4% DV 57mg
  • Raw Chicken Breast 1 oz (x1) 0% DV 1.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Firm Tofu (With Calcium And Magnesium) 1 oz (x1) 1% DV 42mg
  • Raw Chicken Breast 1 oz (x1) 2% DV 94.7mg
Comparison Table

Table Legend

  1. Firm Tofu (With Calcium And Magnesium)
  2. Raw Chicken Breast
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 28 28
Calories
(%DV)		 22
(1%)		 34
(2%)
Fat (g)
(%DV)		 1.2
(2%)		 0.74
(1%)
Protein (g)
(%DV)		 2.6
(5%)		 6.4
(13%)
Carbohydrate (g)
(%DV)		 0.81
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0.17
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0.26
(1%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 20.7
(7%)
Saturated Fats (g)
(%DV)		 0.22
(1%)		 0.16
(1%)
Net-Carbs (g) 0.55
0
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 28 28
Calcium (mg)
(%DV)		 57
(4%)		 1.4
(0%)
Iron, Fe (mg)
(%DV)		 0.46
(3%)		 0.1
(1%)
Potassium, K (mg)
(%DV)		 42
(1%)		 94.7
(2%)
Magnesium (mg)
(%DV)		 10.5
(2%)		 7.9
(2%)
Phosphorus, P (mg)
(%DV)		 34.3
(3%)		 60.4
(5%)
Sodium (mg)
(%DV)		 3.4
(0%)		 12.8
(1%)
Zinc, Zn (mg)
(%DV)		 0.24
(2%)		 0.19
(2%)
Copper, Cu (mg)
(%DV)		 0.06
(7%)		 0.01
(1%)
Manganese (mg)
(%DV)		 0.18
(8%)		 0
(0%)
Selenium, Se (mcg)
(%DV)		 2.8
(5%)		 6.5
(12%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 0
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 28 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 2.6
(0%)
Vitamin C (mg)
(%DV)		 0.06
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.02
(1%)		 0.03
(2%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(1%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 0.03
(0%)		 2.7
(17%)
Vitamin B5 (PA) (mg)
(%DV)		 0.03
(1%)		 0.42
(8%)
Vitamin B6 (mg)
(%DV)		 0.02
(1%)		 0.23
(14%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 5.4
(1%)		 2.6
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 5.4
(1%)		 2.6
(1%)
Folate DFE (mcg)
(%)		 5.4
(1%)		 2.6
(1%)
Choline (mg)
(%DV)		 8
(1%)		 23.3
(4%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0.06
(2%)
Retinol (mcg) 0
2.6
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 8.5
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0
Vitamin E (mg)
(%DV)		 0
(0%)		 0.16
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
0
Vitamin D (IU)
(%DV)		 0
(0%)		 0.28
(0%)
Vitamin K (mcg)
(%DV)		 0.68
(1%)		 0
(0%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
2.4
  Other
Food # 1 2
Weight (g) 28 28
Water (g) 23.5
21
Ash (g) 0.29
0.32
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 0.62
3.13
  Carbohydrates
Food # 1 2
Weight (g) 28 28
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 28 28
Monounsaturated Fats (g) 0.32
0.195
Polyunsaturated Fats (g) 0.467
0.12
Omega 3s (g)
(%AI)		 0.047
(3%)		 0.004
(0%)
Omega 6s (g)
(%AI)		 0.416
(2%)		 0.095
(1%)
Omega 3 to Omega 6 Ratio 0.11
0.04
Omega 6 to Omega 3 Ratio 8.8
25.77
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.004
(0%)
Eicosapentaenoic Acid (EPA) (g) --
0.001
Docosapentaenoic Acid (DPA) (g) --
0.002
Docosahexaenoic Acid (DHA) (g) --
0.001
n-3-Eicosatrienoic Acid (20:3) (g) --
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.09
gamma-Linolenic Acid (GLA) (g) --
0
c-c-n6-Eicosadienoic Acid (g) 0.001
0.002
DHG-linolenic acid (DGLA) (g) --
0.003
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) --
0
Caproic (6:0) (g) --
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0.005
Lauric Acid (12:0) (g) 0
0.001
Tridecanoic Acid (13:0) (g) 0
--
Myristic Acid (14:0) (g) 0.004
0.003
Pentadecanoic Acid (15:0) (g) 0
0.001
Palmitic Acid (16:0) (g) 0.161
0.111
Margaric Acid (17:0) (g) 0.004
0.001
Stearic Acid (18:0) (g) 0.057
0.037
Arachidic Acid (20:0) (g) 0
0
Behenic Acid (22:0) (g) 0
0.001
Lignoceric Acid (24:0) (g) 0
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0.001
Pentadecenoic Acid (15:1) (g) 0.019
0
Palmitoleic Acid (16:1) (g) 0
0.024
cis-Palmitoleic Acid (16:1 cis) (g) --
0.024
Heptadecenoic Acid (17:1) (g) 0.007
0.001
Oleic Acid (18:1) (g) 0.285
0.167
c-Oleic Acid (18:1 cis) (g) --
0.165
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.007
0.003
Docosenoic Acid (22:1) (g) 0.002
0
c-Docosenoic Acid (22:1 c) (g) --
0
c-Tetracosenoic Acid (24:1 c) (g) --
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.416
0.09
Conjugated Linoleic Acid (CLAs) (g) --
0
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.047
0.004
Octadecatrienoic Acid (mixed) (g) --
0
Parinaric Acid (18:4) (g) --
0
Eicosatrienoic Acid (20:3) (g) 0
0.003
Eicosatetraenoic Acid 20:4 (g) 0.001
0.014
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
0.004
Trans Fats  
t-Polyenoic Fats (g) --
0
t-Monoenoic Fats (g) --
0.002
t-Palmitoleic Acid (16:1 t) (g) --
0
t-Oleic Acid (18:1 t) (g) --
0.002
t-Docosenoic Acid (22:1 t) (g) --
0
t-Octadecadienoic Acid (18:2 t) (g) --
0
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 28 28
Essential  
Histidine (mg)
(%RDI)		 64
(9%)		 238
(34%)
Isoleucine (mg)
(%RDI)		 126
(9%)		 313
(22%)
Leucine (mg)
(%RDI)		 206
(8%)		 528
(19%)
Lysine (mg)
(%RDI)		 131
(6%)		 613
(29%)
Methionine (mg)
(%RDI)		 31
(4%)		 166
(23%)
Phenylalanine (mg)
(%RDI)		 124
(14%)		 257
(29%)
Threonine (mg)
(%RDI)		 117
(11%)		 286
(27%)
Tryptophan (mg)
(%RDI)		 35
(12%)		 80
(29%)
Valine (mg)
(%RDI)		 129
(7%)		 330
(18%)
Conditional  
Arginine (mg) 203
431
Cystine (mg)
(%RDI)		 9
(3%)		 67
(23%)
Glycine (mg) 109
282
Proline (mg) 161
203
Tyrosine (mg)
(%RDI)		 104
(12%)		 230
(26%)
Non-Essential  
Alanine (mg) 115
372
Aspartic acid (mg) 302
600
Betaine (mg) 0.11
2
Glutamic acid (mg) 488
945
Hydroxyproline (mg) --
--
Serine (mg) 151
243
Data Source
Firm Tofu (With Calcium And Magnesium)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Iodine data is obtained from the USDA Iodine database.
Raw Chicken Breast
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.