Nutrition Comparison Tool

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Bananas
×
Uncooked Oats
×
Roasted Squash And Pumpkin Seeds (Unsalted)
×
Non-Fat Yogurt
×
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 5% DV 105 calories
  • Uncooked Oats 1 cup (x0.25) 8% DV 152 calories
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 8% DV 163 calories
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 7% DV 137 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 0% DV 0.4g
  • Uncooked Oats 1 cup (x0.25) 3% DV 2.7g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 18% DV 13.9g
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.4g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 9% DV 27g
  • Uncooked Oats 1 cup (x0.25) 9% DV 25.8g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 1% DV 4.2g
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 6% DV 18.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 3% DV 1.3g
  • Uncooked Oats 1 cup (x0.25) 13% DV 6.6g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 17% DV 8.5g
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 28% DV 14g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 0% DV 0mg
  • Uncooked Oats 1 cup (x0.25) 0% DV 0mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 0% DV 0mg
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 2% DV 4.9mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 11% DV 3.1g
  • Uncooked Oats 1 cup (x0.25) 15% DV 4.1g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 7% DV 1.8g
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 0% DV 0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 29% DV 14.4g
  • Uncooked Oats 1 cup (x0.25) ~% DV ~g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 1% DV 0.4g
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 38% DV 18.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 2% DV 0.3mg
  • Uncooked Oats 1 cup (x0.25) 10% DV 1.8mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 13% DV 2.3mg
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.2mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 0% DV 5.9mg
  • Uncooked Oats 1 cup (x0.25) 2% DV 21.1mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 1% DV 14.8mg
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 38% DV 487.6mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 9% DV 422.4mg
  • Uncooked Oats 1 cup (x0.25) 4% DV 167.3mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 5% DV 223.8mg
  • Non-Fat Yogurt 1 cup (8 fl oz) (x1) 13% DV 624.8mg
Comparison Table

Table Legend

  1. Bananas
  2. Uncooked Oats
  3. Roasted Squash And Pumpkin Seeds (Unsalted)
  4. Non-Fat Yogurt
~ = missing data
  Macronutrients
Food # 1 2 3 4
Weight (g) 118 39 28 245
Calories
(%DV)		 105
(5%)		 152
(8%)		 163
(8%)		 137
(7%)
Fat (g)
(%DV)		 0.4
(0%)		 2.7
(3%)		 13.9
(18%)		 0.4
(1%)
Protein (g)
(%DV)		 1.3
(3%)		 6.6
(13%)		 8.5
(17%)		 14
(28%)
Carbohydrate (g)
(%DV)		 27
(9%)		 25.8
(9%)		 4.2
(1%)		 18.8
(6%)
Sugars (g)
(%DV)		 14.4
(29%)		 ~
(~%)		 0.4
(1%)		 18.8
(38%)
Fiber (g)
(%DV)		 3.1
(11%)		 4.1
(15%)		 1.8
(7%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 4.9
(2%)
Saturated Fats (g)
(%DV)		 0.1
(1%)		 0.5
(2%)		 2.4
(12%)		 0.3
(1%)
Net-Carbs (g) 23.9
21.7
2.3
18.8
Trans Fatty Acids (g) 0
~
0
~
  Minerals
Food # 1 2 3 4
Weight (g) 118 39 28 245
Calcium (mg)
(%DV)		 5.9
(0%)		 21.1
(2%)		 14.8
(1%)		 487.6
(38%)
Iron, Fe (mg)
(%DV)		 0.3
(2%)		 1.8
(10%)		 2.3
(13%)		 0.2
(1%)
Potassium, K (mg)
(%DV)		 422.4
(9%)		 167.3
(4%)		 223.8
(5%)		 624.8
(13%)
Magnesium (mg)
(%DV)		 31.9
(8%)		 69
(16%)		 156.2
(37%)		 46.6
(11%)
Phosphorus, P (mg)
(%DV)		 26
(2%)		 204
(16%)		 333.4
(27%)		 384.7
(31%)
Sodium (mg)
(%DV)		 1.2
(0%)		 0.8
(0%)		 5.1
(0%)		 188.7
(8%)
Zinc, Zn (mg)
(%DV)		 0.2
(2%)		 1.5
(14%)		 2.2
(20%)		 2.4
(22%)
Copper, Cu (mg)
(%DV)		 0.1
(10%)		 0.2
(27%)		 0.4
(40%)		 0
(4%)
Manganese (mg)
(%DV)		 0.3
(14%)		 1.9
(83%)		 1.3
(55%)		 0
(1%)
Selenium, Se (mcg)
(%DV)		 1.2
(2%)		 ~
(~%)		 2.7
(5%)		 8.8
(16%)
Fluoride, F (mcg)
(%AI)		 2.6
(0%)		 ~
(~%)		 ~
(~%)		 29.4
(1%)
Molybdenum (mcg) ~
~
~
~
Iodine, I (mcg) ~
~
~
~
Chlorine (mg) ~
~
~
~
Chromium (mcg) ~
~
~
~
  Vitamins
Food # 1 2 3 4
Weight (g) 118 39 28 245
Vitamin A, RAE (mcg)
(%DV)		 3.5
(0%)		 0
(0%)		 0
(0%)		 4.9
(1%)
Vitamin C (mg)
(%DV)		 10.3
(11%)		 0
(0%)		 0.5
(1%)		 2.2
(2%)
Thiamin (B1) (mg)
(%DV)		 0
(3%)		 0.3
(25%)		 0
(2%)		 0.1
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.1
(7%)		 0.1
(4%)		 0
(3%)		 0.6
(44%)
Niacin (B3) (mg)
(%DV)		 0.8
(5%)		 0.4
(2%)		 1.3
(8%)		 0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.4
(8%)		 0.5
(11%)		 0.2
(3%)		 1.6
(31%)
Vitamin B6 (mg)
(%DV)		 0.4
(25%)		 0
(3%)		 0
(2%)		 0.1
(8%)
Biotin (mcg) ~
~
~
~
Folate (B9) (mcg)
(%DV)		 23.6
(6%)		 21.8
(5%)		 16.2
(4%)		 29.4
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 23.6
(6%)		 21.8
(5%)		 16.2
(4%)		 29.4
(7%)
Folate DFE (mcg)
(%)		 23.6
(6%)		 21.8
(5%)		 16.2
(4%)		 29.4
(7%)
Choline (mg)
(%DV)		 11.6
(2%)		 ~
(~%)		 17.9
(3%)		 37.2
(7%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 1.5
(62%)
Retinol (mcg) 0
0
0
4.9
Carotene, beta (mcg)
(%RDA)		 30.7
(0%)		 ~
(~%)		 1.4
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 29.5
(0%)		 ~
(~%)		 0.3
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 ~
(~%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 75.5
(3%)		 0
(0%)		 2.3
(0%)		 17.2
(1%)
Lycopene (mcg) 0
~
0
0
Lut + Zeaxanthin (mcg) 26
~
8.5
0
Vitamin E (mg)
(%DV)		 0.1
(1%)		 ~
(~%)		 0.2
(1%)		 0
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) ~
~
~
~
Vitamin D3 (mcg) ~
~
~
~
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.6
(0%)		 ~
(~%)		 1.3
(1%)		 0.5
(0%)
Vitamin K1 (mcg) 0
~
0
~
Menaquinone-4 (mcg) ~
~
0
~
  Other
Food # 1 2 3 4
Weight (g) 118 39 28 245
Water (g) 88.4
3.2
0.6
208.8
Ash (g) 1
1
1
3
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
~
0
0
Theobromine (mg) 0
~
0
0
PRAL score -8.24
5.16
7.47
0.37
  Carbohydrates
Food # 1 2 3 4
Weight (g) 118 39 28 245
Soluble Fiber (g) ~
~
~
~
Insoluble Fiber (g) ~
~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)		 ~
(~%)		 ~
(~%)
Sucrose (g) 2.8
~
0.3
~
Glucose (Dextrose) (g) 5.9
~
0
~
Fructose (g) 5.7
~
0
~
Lactose (g) 0
~
0
~
Maltose (g) 0
~
0
~
Galactose (g) 0
~
0
~
Starch (g) 6.3
~
0.2
~
Carbohydrate, other (g) ~
~
~
~
Total sugar alcohols (g) ~
~
~
~
  Fats
Food # 1 2 3 4
Weight (g) 118 39 28 245
Monounsaturated Fats (mg) 38
849
4468
120
Polyunsaturated Fats (mg) 86
989
5639
12
Omega 3s (mg)
(%AI)		 32
(2%)		 43
(3%)		 32
(2%)		 2
(0%)
Omega 6s (mg)
(%AI)		 54
(0%)		 945
(6%)		 5570
(33%)		 10
(0%)
Omega 3 to Omega 6 Ratio 0.59
0.05
0.01
0.25
Omega 6 to Omega 3 Ratio 1.7
21.84
176.68
4
18:3 n-3 c,c,c (ALA) (mg) ~
~
32
~
20:5 n-3 (EPA) (mg) 0
~
0
0
22:5 n-3 (DPA) (mg) 0
~
0
0
22:6 n-3 (DHA) (mg) 0
~
0
0
Trans-Polyenoic Fats (mg) ~
~
7
~
Stigmasterol (mg) ~
~
0
~
Campesterol (mg) ~
~
0.852
~
Beta-sitosterol (mg) ~
~
3.7
~
Phytosterols (mg) 18.88
~
~
~
4:0 (mg) 0
~
0
12
6:0 (mg) 0
~
2
10
8:0 (mg) 0
~
1
5
10:0 (mg) 1
~
1
12
12:0 (mg) 2
9
2
15
13:0 (mg) ~
~
~
~
14:0 (mg) 2
6
16
47
15:0 (mg) ~
~
2
~
16:0 (mg) 120
403
1474
120
17:0 (mg) ~
~
11
~
18:0 (mg) 6
25
827
44
20:0 (mg) ~
~
61
~
22:0 (mg) ~
~
17
~
24:0 (mg) ~
~
12
~
14:1 (mg) ~
~
0
~
15:1 (mg) ~
~
0
~
16:1 undifferentiated (mg) 12
5
12
10
16:1 c (mg) ~
~
12
~
17:1 (mg) ~
~
0
~
18:1 undifferentiated (mg) 26
844
4438
100
18:1 c (mg) ~
~
4434
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
~
20:1 (mg) 0
~
15
0
22:1 undifferentiated (mg) 0
~
0
0
22:1 c (mg) ~
~
0
~
24:1 c (mg) ~
~
3
~
18:2 undiff (mg) 54
945
5564
10
18:2 n-6 c,c (mg) ~
~
5555
~
18:2 CLAs (mg) ~
~
1
~
18:2 i (mg) ~
~
~
~
18:3 undiff (mg) 32
43
32
2
18:3 n-6 c,c,c (mg) ~
~
0
~
18:3i (mg) ~
~
~
~
18:4 (mg) 0
~
0
0
20:2 n-6 c,c (mg) ~
~
3
~
20:3 undifferentiated (mg) ~
~
0
~
20:3 n-3 (mg) ~
~
0
~
20:3 n-6 (mg) ~
~
0
~
20:4 undifferentiated (mg) 0
~
35
0
20:4 n-6 (mg) ~
~
~
~
21:5 (mg) ~
~
~
~
22:4 (mg) ~
~
1
~
Trans-Monoenoic Fats (mg) ~
~
5
~
16:1 t (mg) ~
~
0
~
18:1 t (mg) ~
~
4
~
22:1 t (mg) ~
~
0
~
18:2 t not further def. (mg) ~
~
7
~
18:2 t,t (mg) ~
~
~
~
  Amino Acids
Food # 1 2 3 4
Weight (g) 118 39 28 245
Betaine (mg) 0
~
0
~
Tryptophan (mg)
(%RDI)		 11
(4%)		 91
(33%)		 162
(58%)		 78
(28%)
Threonine (mg)
(%RDI)		 33
(3%)		 224
(21%)		 280
(27%)		 576
(55%)
Isoleucine (mg)
(%RDI)		 33
(2%)		 271
(19%)		 359
(26%)		 767
(55%)
Leucine (mg)
(%RDI)		 80
(3%)		 501
(18%)		 678
(25%)		 1414
(52%)
Lysine (mg)
(%RDI)		 59
(3%)		 273
(13%)		 346
(16%)		 1259
(60%)
Methionine (mg)
(%RDI)		 9
(1%)		 122
(17%)		 169
(23%)		 414
(57%)
Cystine (mg)
(%RDI)		 11
(4%)		 159
(55%)		 93
(32%)		 127
(44%)
Phenylalanine (mg)
(%RDI)		 58
(7%)		 349
(40%)		 486
(56%)		 767
(88%)
Tyrosine (mg)
(%RDI)		 11
(1%)		 223
(26%)		 306
(35%)		 708
(81%)
Valine (mg)
(%RDI)		 55
(3%)		 365
(20%)		 443
(24%)		 1161
(64%)
Arginine (mg) 58
465
1501
421
Histidine (mg)
(%RDI)		 91
(13%)		 158
(23%)		 219
(31%)		 348
(50%)
Alanine (mg) 47
344
416
600
Aspartic acid (mg) 146
565
830
1112
Glutamic acid (mg) 179
1448
1735
2749
Glycine (mg) 45
328
517
338
Proline (mg) 33
364
369
1664
Serine (mg) 47
293
469
870
Hydroxyproline (mg) ~
~
~
~
Data Source
Bananas
USDA Food Data Central Standard Release (Common)
Uncooked Oats
USDA Food Data Central Standard Release (Common)
Roasted Squash And Pumpkin Seeds (Unsalted)
USDA Food Data Central Standard Release (Common)
Non-Fat Yogurt
USDA Food Data Central Standard Release (Common)
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