Nutrition Comparison Tool
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Fish, tuna, light, canned in water, drained solids
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Roasted Chicken Breast
×
Filet Mignon (Grilled Beef Tenderloin Steak)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 1% DV 24 calories
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 12% DV 231 calories
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 8% DV 168 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 0% DV 0.27g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 6% DV 5g
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 9% DV 7.1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 0% DV 0g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 11% DV 5.5g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 87% DV 43.4g
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 52% DV 26.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 3% DV 10.2mg
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 40% DV 119mg
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 26% DV 79.1mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 0% DV 0.06g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 7% DV 1.4g
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 14% DV 2.8g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 0% DV 0g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 0% DV 0g
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 3% DV 0.46mg
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 8% DV 1.5mg
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 17% DV 3.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 0% DV 4.8mg
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 2% DV 21mg
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 1% DV 12.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Fish, tuna, light, canned in water, drained solids 1 oz (x1) 1% DV 50.8mg
  • Roasted Chicken Breast 1 cup, chopped or diced (x1) 8% DV 358.4mg
  • Filet Mignon (Grilled Beef Tenderloin Steak) 3 oz (x1) 7% DV 331.5mg
Comparison Table

Table Legend

  1. Fish, tuna, light, canned in water, drained solids
  2. Roasted Chicken Breast
  3. Filet Mignon (Grilled Beef Tenderloin Steak)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 140 85
Calories
(%DV)		 24
(1%)		 231
(12%)		 168
(8%)
Fat (g)
(%DV)		 0.27
(0%)		 5
(6%)		 7.1
(9%)
Protein (g)
(%DV)		 5.5
(11%)		 43.4
(87%)		 26.1
(52%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 10.2
(3%)		 119
(40%)		 79.1
(26%)
Saturated Fats (g)
(%DV)		 0.06
(0%)		 1.4
(7%)		 2.8
(14%)
Net-Carbs (g) 0
0
0
Trans Fatty Acids (g) 0
--
0.37
  Minerals
Food # 1 2 3
Weight (g) 28 140 85
Calcium (mg)
(%DV)		 4.8
(0%)		 21
(2%)		 12.8
(1%)
Iron, Fe (mg)
(%DV)		 0.46
(3%)		 1.5
(8%)		 3.1
(17%)
Potassium, K (mg)
(%DV)		 50.8
(1%)		 358.4
(8%)		 331.5
(7%)
Magnesium (mg)
(%DV)		 6.5
(2%)		 40.6
(10%)		 17
(4%)
Phosphorus, P (mg)
(%DV)		 39.5
(3%)		 319.2
(26%)		 242.3
(19%)
Sodium (mg)
(%DV)		 70.1
(3%)		 103.6
(4%)		 50.2
(2%)
Zinc, Zn (mg)
(%DV)		 0.2
(2%)		 1.4
(13%)		 4
(36%)
Copper, Cu (mg)
(%DV)		 0.01
(2%)		 0.07
(8%)		 0.09
(10%)
Manganese (mg)
(%DV)		 0.01
(0%)		 0.02
(1%)		 0.01
(0%)
Selenium, Se (mcg)
(%DV)		 20.1
(36%)		 38.6
(70%)		 23.8
(43%)
Fluoride, F (mcg)
(%AI)		 5.3
(0%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 2.7
1.7
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 140 85
Vitamin A, RAE (mcg)
(%DV)		 4.8
(1%)		 8.4
(1%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.01
(1%)		 0.1
(8%)		 0.06
(5%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(2%)		 0.16
(12%)		 0.37
(29%)
Niacin (B3) (mg)
(%DV)		 2.9
(18%)		 19.2
(120%)		 5.3
(33%)
Vitamin B5 (PA) (mg)
(%DV)		 0.04
(1%)		 1.4
(27%)		 0.4
(8%)
Vitamin B6 (mg)
(%DV)		 0.09
(5%)		 0.84
(49%)		 0.65
(38%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 1.1
(0%)		 5.6
(1%)		 6
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 1.1
(0%)		 5.6
(1%)		 6
(1%)
Folate DFE (mcg)
(%)		 1.1
(0%)		 5.6
(1%)		 6
(1%)
Choline (mg)
(%DV)		 8.3
(2%)		 119.4
(22%)		 62.7
(11%)
Vitamin B12 (mcg)
(%DV)		 0.72
(30%)		 0.48
(20%)		 3.9
(162%)
Retinol (mcg) 4.8
8.4
1.7
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(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) 16.2 29.4 4.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 0.09
(1%)		 0.38
(3%)		 0.24
(2%)
Vitamin D (mcg)
(%DV)		 0.34
(2%)		 0.14
(1%)		 0.09
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0.34
0.14
0.09
Vitamin D (IU)
(%DV)		 13.3
(2%)		 7
(1%)		 2.6
(0%)
Vitamin K (mcg)
(%DV)		 0.06
(0%)		 0.42
(0%)		 1.2
(1%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 28 140 85
Water (g) 22.2
91.4
51.6
Ash (g) 0.27
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 2.86
24.19
14.14
  Carbohydrates
Food # 1 2 3
Weight (g) 28 140 85
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 3
Weight (g) 28 140 85
Monounsaturated Fats (g) 0.03
1.736
3.169
Polyunsaturated Fats (g) 0.079
1.078
0.504
Omega 3s (g)
(%AI)		 0.001
(0%)		 0.042
(3%)		 0.016
(1%)
Omega 6s (g)
(%AI)		 0.004
(0%)		 0.826
(5%)		 0.339
(2%)
Omega 3 to Omega 6 Ratio 0.14
0.05
0.05
Omega 6 to Omega 3 Ratio 7
19.67
21
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.001
(0%)		 --
(--%)		 0.016
(1%)
Eicosapentaenoic Acid (EPA) (g) 0.008
0.014
0.003
Docosapentaenoic Acid (DPA) (g) 0.001
0.014
0.011
Docosahexaenoic Acid (DHA) (g) 0.056
0.028
0.001
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.004
--
0.319
gamma-Linolenic Acid (GLA) (g) 0
--
--
c-c-n6-Eicosadienoic Acid (g) 0.001
--
0.003
DHG-linolenic acid (DGLA) (g) 0
--
0.018
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0.001
0
0.008
Lauric Acid (12:0) (g) 0
0.014
0.005
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.003
0.042
0.187
Pentadecanoic Acid (15:0) (g) 0.001
--
0.034
Palmitic Acid (16:0) (g) 0.036
0.966
1.586
Margaric Acid (17:0) (g) 0.002
--
0.077
Stearic Acid (18:0) (g) 0.015
0.35
0.896
Arachidic Acid (20:0) (g) 0.001
--
0.005
Behenic Acid (22:0) (g) 0
--
--
Lignoceric Acid (24:0) (g) 0
--
0.003
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
0.073
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0.004
0.21
0.243
cis-Palmitoleic Acid (16:1 cis) (g) 0.004
--
0.218
Heptadecenoic Acid (17:1) (g) 0.001
--
0.06
Oleic Acid (18:1) (g) 0.024
1.456
2.782
c-Oleic Acid (18:1 cis) (g) 0.024
--
2.474
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.001
0.042
0.012
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) 0
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.004
0.826
0.393
Conjugated Linoleic Acid (CLAs) (g) 0
--
0.034
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.001
0.042
0.016
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0.001
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
0.018
Eicosatetraenoic Acid 20:4 (g) 0.007
0.084
0.06
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0.001
--
--
Trans Fats  
t-Polyenoic Fats (g) 0
--
0.04
t-Monoenoic Fats (g) 0
--
0.332
t-Palmitoleic Acid (16:1 t) (g) 0
--
0.026
t-Oleic Acid (18:1 t) (g) 0
--
0.307
t-Docosenoic Acid (22:1 t) (g) 0
--
--
t-Octadecadienoic Acid (18:2 t) (g) 0
--
0.04
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) 28 140 85
Essential  
Histidine (mg)
(%RDI)		 156
(22%)		 1348
(193%)		 983
(140%)
Isoleucine (mg)
(%RDI)		 244
(17%)		 2293
(164%)		 1235
(88%)
Leucine (mg)
(%RDI)		 430
(16%)		 3259
(119%)		 2279
(83%)
Lysine (mg)
(%RDI)		 486
(23%)		 3689
(176%)		 2547
(121%)
Methionine (mg)
(%RDI)		 156
(21%)		 1203
(165%)		 704
(97%)
Phenylalanine (mg)
(%RDI)		 206
(24%)		 1723
(197%)		 1056
(121%)
Threonine (mg)
(%RDI)		 232
(22%)		 1834
(175%)		 1245
(119%)
Tryptophan (mg)
(%RDI)		 59
(21%)		 507
(181%)		 298
(106%)
Valine (mg)
(%RDI)		 272
(15%)		 2155
(118%)		 1306
(72%)
Conditional  
Arginine (mg) 317
2619
1777
Cystine (mg)
(%RDI)		 57
(20%)		 556
(194%)		 266
(93%)
Glycine (mg) 254
2134
1142
Proline (mg) 187
1785
1113
Tyrosine (mg)
(%RDI)		 179
(20%)		 1466
(168%)		 989
(113%)
Non-Essential  
Alanine (mg) 320
2369
1581
Aspartic acid (mg) 542
3870
2559
Betaine (mg) 0.77
9
11
Glutamic acid (mg) 790
6503
4320
Hydroxyproline (mg) --
--
122
Serine (mg) 216
1494
1075
Data Source
Fish, tuna, light, canned in water, drained solids
USDA Food Data Central Standard ReleaseIodine data is obtained from the USDA Iodine database.
Roasted Chicken Breast
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.
Filet Mignon (Grilled Beef Tenderloin Steak)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.