Nutrition Comparison Tool
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Cheddar Cheese
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Peanut butter, smooth style, with salt
×
Whole Milk (Full Fat)
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 5% DV 114 calories
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 8% DV 191 calories
  • Whole Milk (Full Fat) 16oz glass (x1) 13% DV 298 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 12% DV 9.5g
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 21% DV 16.4g
  • Whole Milk (Full Fat) 16oz glass (x1) 21% DV 15.9g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 0% DV 0.96g
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 3% DV 7.1g
  • Whole Milk (Full Fat) 16oz glass (x1) 10% DV 23.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 4% DV 6.5g
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 4% DV 7.1g
  • Whole Milk (Full Fat) 16oz glass (x1) 9% DV 15.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 9% DV 28.1mg
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 0% DV 0mg
  • Whole Milk (Full Fat) 16oz glass (x1) 16% DV 48.8mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 27% DV 5.4g
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 17% DV 3.3g
  • Whole Milk (Full Fat) 16oz glass (x1) 46% DV 9.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 0% DV 0g
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 6% DV 1.6g
  • Whole Milk (Full Fat) 16oz glass (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 0% DV 0.14g
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 7% DV 3.4g
  • Whole Milk (Full Fat) 16oz glass (x1) 49% DV 24.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 0% DV 0.04mg
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 3% DV 0.56mg
  • Whole Milk (Full Fat) 16oz glass (x1) 1% DV 0.15mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 20% DV 201.6mg
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 2% DV 15.7mg
  • Whole Milk (Full Fat) 16oz glass (x1) 55% DV 551.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cheddar Cheese 1 oz (x1) 1% DV 21.6mg
  • Peanut butter, smooth style, with salt 2 tbsp (x1) 7% DV 178.6mg
  • Whole Milk (Full Fat) 16oz glass (x1) 25% DV 644.2mg
Comparison Table

Table Legend

  1. Cheddar Cheese
  2. Peanut butter, smooth style, with salt
  3. Whole Milk (Full Fat)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 32 488
Calories
(%DV)		 114
(5%)		 191
(8%)		 298
(13%)
Fat (g)
(%DV)		 9.5
(12%)		 16.4
(21%)		 15.9
(21%)
Protein (g)
(%DV)		 6.5
(4%)		 7.1
(4%)		 15.4
(9%)
Carbohydrate (g)
(%DV)		 0.96
(0%)		 7.1
(3%)		 23.4
(10%)
Sugars (g)
(%DV)		 0.14
(0%)		 3.4
(7%)		 24.6
(49%)
Fiber (g)
(%DV)		 0
(0%)		 1.6
(6%)		 0
(0%)
Cholesterol (mg)
(%DV)		 28.1
(9%)		 0
(0%)		 48.8
(16%)
Saturated Fats (g)
(%DV)		 5.4
(27%)		 3.3
(17%)		 9.1
(46%)
Net-Carbs (g) 0.96
5.5
23.4
Trans Fatty Acids (g) --
0.02
--
  Minerals
Food # 1 2 3
Weight (g) 28 32 488
Calcium (mg)
(%DV)		 201.6
(20%)		 15.7
(2%)		 551.4
(55%)
Iron, Fe (mg)
(%DV)		 0.04
(0%)		 0.56
(3%)		 0.15
(1%)
Potassium, K (mg)
(%DV)		 21.6
(1%)		 178.6
(7%)		 644.2
(25%)
Magnesium (mg)
(%DV)		 7.7
(2%)		 53.8
(17%)		 48.8
(15%)
Phosphorus, P (mg)
(%DV)		 129.2
(18%)		 107.2
(15%)		 409.9
(59%)
Sodium (mg)
(%DV)		 185.5
(12%)		 136.3
(9%)		 209.8
(14%)
Zinc, Zn (mg)
(%DV)		 1
(13%)		 0.8
(10%)		 1.8
(23%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.14
(15%)		 0.12
(14%)
Manganese (mg)
(%DV)		 0.01
(0%)		 0.53
(30%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 8.1
(15%)		 1.3
(2%)		 18.1
(33%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 13.1
--
165.9
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 32 488
Vitamin A, RAE (mcg)
(%DV)		 95.7
(14%)		 0
(0%)		 224.5
(32%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.01
(1%)		 0.05
(4%)		 0.22
(20%)
Riboflavin (B2) (mg)
(%DV)		 0.12
(11%)		 0.06
(6%)		 0.82
(75%)
Niacin (B3) (mg)
(%DV)		 0.02
(0%)		 4.2
(30%)		 0.43
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.12
(2%)		 0.36
(7%)		 1.8
(36%)
Vitamin B6 (mg)
(%DV)		 0.02
(1%)		 0.14
(11%)		 0.18
(14%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 7.7
(2%)		 27.8
(7%)		 24.4
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 7.7
(2%)		 27.8
(7%)		 24.4
(6%)
Folate DFE (mcg)
(%)		 7.7
(2%)		 27.8
(7%)		 24.4
(6%)
Choline (mg)
(%DV)		 4.7
(1%)		 20.2
(5%)		 69.8
(16%)
Vitamin B12 (mcg)
(%DV)		 0.31
(13%)		 0
(0%)		 2.2
(92%)
Retinol (mcg) 93.7
0
219.6
Carotene, beta (mcg)
(%RDA)		 24.1
(0%)		 0
(0%)		 34.2
(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) 352.7 0 790.6
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.2
(1%)		 2.9
(19%)		 0.34
(2%)
Vitamin D (mcg)
(%DV)		 0.17
(1%)		 0
(0%)		 6.3
(42%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0.17
--
6.3
Vitamin D (IU)
(%DV)		 6.8
(1%)		 0
(0%)		 248.9
(31%)
Vitamin K (mcg)
(%DV)		 0.68
(1%)		 0.1
(0%)		 1.5
(2%)
Vitamin K1 (mcg) 0
--
0
Menaquinone-4 (K2) (mcg) 2.4
--
4.9
  Other
Food # 1 2 3
Weight (g) 28 32 488
Water (g) 10.4
0.39
430.1
Ash (g) 1
0.92
3
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.69
2.06
0.65
  Carbohydrates
Food # 1 2 3
Weight (g) 28 32 488
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
3.3
0
Glucose (Dextrose) (g) 0.07
0.04
0
Fructose (g) 0
0.04
0
Lactose (g) 0.03
0
24.6
Maltose (g) 0
0
0
Galactose (g) 0.03
0
0
Starch (g) --
1.1
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 32 488
Monounsaturated Fats (g) 2.667
8.301
3.963
Polyunsaturated Fats (g) 0.268
4.011
0.952
Omega 3s (g)
(%AI)		 0.032
(3%)		 0.009
(1%)		 0.366
(33%)
Omega 6s (g)
(%AI)		 0.238
(2%)		 3.912
(33%)		 0.586
(5%)
Omega 3 to Omega 6 Ratio 0.14
0
0.63
Omega 6 to Omega 3 Ratio 7.34
436.57
1.6
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.031
(2%)		 0.009
(1%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.003
0
0
Docosapentaenoic Acid (DPA) (g) 0.005
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) 0
0.003
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.225
3.909
--
gamma-Linolenic Acid (GLA) (g) 0.001
0
--
c-c-n6-Eicosadienoic Acid (g) 0.002
0.003
--
DHG-linolenic acid (DGLA) (g) 0.01
0
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0.18
0
0.366
Caproic (6:0) (g) 0.153
0
0.366
Caprylic Acid (8:0) (g) 0.096
0
0.366
Capric Acid (10:0) (g) 0.233
0
0.366
Lauric Acid (12:0) (g) 0.266
0
0.376
Tridecanoic Acid (13:0) (g) --
--
0
Myristic Acid (14:0) (g) 0.853
0.006
1.449
Pentadecanoic Acid (15:0) (g) 0.09
0.002
0
Palmitic Acid (16:0) (g) 2.449
1.517
4.046
Margaric Acid (17:0) (g) 0.054
0.015
0
Stearic Acid (18:0) (g) 0.964
0.698
1.781
Arachidic Acid (20:0) (g) 0.014
0.23
0
Behenic Acid (22:0) (g) 0.004
0.545
0
Lignoceric Acid (24:0) (g) 0.002
0.234
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.084
0
0
Pentadecenoic Acid (15:1) (g) 0
0
--
Palmitoleic Acid (16:1) (g) 0.143
0.01
0
cis-Palmitoleic Acid (16:1 cis) (g) 0.114
0.01
--
Heptadecenoic Acid (17:1) (g) 0.017
0.009
--
Oleic Acid (18:1) (g) 2.102
7.94
3.963
c-Oleic Acid (18:1 cis) (g) 1.871
7.926
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.018
0.185
0
Docosenoic Acid (22:1) (g) 0
0.015
0
c-Docosenoic Acid (22:1 c) (g) 0
0.014
--
c-Tetracosenoic Acid (24:1 c) (g) 0
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.333
3.924
0.586
Conjugated Linoleic Acid (CLAs) (g) 0.047
0.004
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.032
0.009
0.366
Octadecatrienoic Acid (mixed) (g) 0.001
0
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0.011
0.003
--
Eicosatetraenoic Acid 20:4 (g) 0.015
0.006
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0.003
0
--
Trans Fats  
t-Polyenoic Fats (g) --
0.009
--
t-Monoenoic Fats (g) --
0.015
--
t-Palmitoleic Acid (16:1 t) (g) 0.029
0
--
t-Oleic Acid (18:1 t) (g) 0.232
0.014
--
t-Docosenoic Acid (22:1 t) (g) 0
0
--
t-Octadecadienoic Acid (18:2 t) (g) 0.061
0.009
--
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) 28 32 488
Essential  
Histidine (mg)
(%RDI)		 155
(17%)		 178
(19%)		 464
(51%)
Isoleucine (mg)
(%RDI)		 343
(27%)		 197
(15%)		 795
(62%)
Leucine (mg)
(%RDI)		 551
(19%)		 495
(17%)		 1459
(51%)
Lysine (mg)
(%RDI)		 291
(11%)		 218
(8%)		 1288
(49%)
Methionine (mg)
(%RDI)		 155
(12%)		 85
(7%)		 405
(32%)
Phenylalanine (mg)
(%RDI)		 305
(13%)		 385
(17%)		 795
(34%)
Threonine (mg)
(%RDI)		 296
(22%)		 168
(13%)		 654
(49%)
Tryptophan (mg)
(%RDI)		 155
(42%)		 74
(20%)		 195
(53%)
Valine (mg)
(%RDI)		 399
(24%)		 250
(15%)		 1005
(61%)
Conditional  
Arginine (mg) 155
886
439
Cystine (mg)
(%RDI)		 35
(3%)		 73
(6%)		 93
(7%)
Glycine (mg) 155
460
303
Proline (mg) 709
451
1518
Tyrosine (mg)
(%RDI)		 315
(14%)		 265
(11%)		 776
(33%)
Non-Essential  
Alanine (mg) 213
293
522
Aspartic acid (mg) 492
977
1318
Betaine (mg) 0.2
0.26
3
Glutamic acid (mg) 1345
1629
3455
Hydroxyproline (mg) --
--
--
Serine (mg) 222
474
927
Data Source
Cheddar Cheese
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Peanut butter, smooth style, with salt
USDA Food Data Central Standard Release
Whole Milk (Full Fat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.