Nutrition Comparison Tool

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Peanut Butter (Smooth)
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Flax Seeds
×
Multi-Grain Toast
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 9% DV 188 calories
  • Flax Seeds 1oz (x1) 8% DV 152 calories
  • Multi-Grain Toast 1 slice regular (x1) 3% DV 69 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 20% DV 15.9g
  • Flax Seeds 1oz (x1) 15% DV 12g
  • Multi-Grain Toast 1 slice regular (x1) 1% DV 1.1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 3% DV 7.7g
  • Flax Seeds 1oz (x1) 3% DV 8.2g
  • Multi-Grain Toast 1 slice regular (x1) 4% DV 11.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 14% DV 7g
  • Flax Seeds 1oz (x1) 10% DV 5.2g
  • Multi-Grain Toast 1 slice regular (x1) 7% DV 3.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 0% DV 0mg
  • Flax Seeds 1oz (x1) 0% DV 0mg
  • Multi-Grain Toast 1 slice regular (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 15% DV 3g
  • Flax Seeds 1oz (x1) 5% DV 1g
  • Multi-Grain Toast 1 slice regular (x1) 1% DV 0.23g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 7% DV 1.8g
  • Flax Seeds 1oz (x1) 28% DV 7.8g
  • Multi-Grain Toast 1 slice regular (x1) 7% DV 1.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 2.1g
  • Flax Seeds 1oz (x1) 1% DV 0.44g
  • Multi-Grain Toast 1 slice regular (x1) 3% DV 1.7g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 0.69mg
  • Flax Seeds 1oz (x1) 9% DV 1.6mg
  • Multi-Grain Toast 1 slice regular (x1) 4% DV 0.65mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 1% DV 17.3mg
  • Flax Seeds 1oz (x1) 6% DV 72.4mg
  • Multi-Grain Toast 1 slice regular (x1) 2% DV 26.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 189.4mg
  • Flax Seeds 1oz (x1) 5% DV 230.9mg
  • Multi-Grain Toast 1 slice regular (x1) 1% DV 60mg
Comparison Table

Table Legend

  1. Peanut Butter (Smooth)
  2. Flax Seeds
  3. Multi-Grain Toast
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 32 28 24
Calories
(%DV)
188
(9%)
152
(8%)
69
(3%)
Fat (g)
(%DV)
15.9
(20%)
12
(15%)
1.1
(1%)
Protein (g)
(%DV)
7
(14%)
5.2
(10%)
3.5
(7%)
Carbohydrate (g)
(%DV)
7.7
(3%)
8.2
(3%)
11.3
(4%)
Sugars (g)
(%DV)
2.1
(4%)
0.44
(1%)
1.7
(3%)
Fiber (g)
(%DV)
1.8
(7%)
7.8
(28%)
1.9
(7%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
3
(15%)
1
(5%)
0.23
(1%)
Net-Carbs (g) 5.8
0.45
9.4
Trans Fatty Acids (g) 0
--
0
  Minerals
Food # 1 2 3
Weight (g) 32 28 24
Calcium (mg)
(%DV)
17.3
(1%)
72.4
(6%)
26.6
(2%)
Iron, Fe (mg)
(%DV)
0.69
(4%)
1.6
(9%)
0.65
(4%)
Potassium, K (mg)
(%DV)
189.4
(4%)
230.9
(5%)
60
(1%)
Magnesium (mg)
(%DV)
57.3
(14%)
111.3
(27%)
20.4
(5%)
Phosphorus, P (mg)
(%DV)
107.2
(9%)
182.3
(15%)
59.3
(5%)
Sodium (mg)
(%DV)
152.3
(6%)
8.5
(0%)
99.4
(4%)
Zinc, Zn (mg)
(%DV)
0.85
(8%)
1.2
(11%)
0.44
(4%)
Copper, Cu (mg)
(%DV)
0.18
(20%)
0.35
(38%)
0.07
(8%)
Manganese (mg)
(%DV)
0.44
(19%)
0.7
(31%)
0.53
(23%)
Selenium, Se (mcg)
(%DV)
12.9
(24%)
7.2
(13%)
8.6
(16%)
Fluoride, F (mcg)
(%AI)
0.99
(0%)
--
(--%)
--
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 32 28 24
Vitamin A, RAE (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0.17
(0%)
0.02
(0%)
Thiamin (B1) (mg)
(%DV)
0.03
(3%)
0.47
(39%)
0.06
(5%)
Riboflavin (B2) (mg)
(%DV)
0.03
(3%)
0.05
(4%)
0.03
(3%)
Niacin (B3) (mg)
(%DV)
4.2
(26%)
0.87
(5%)
1.1
(7%)
Vitamin B5 (PA) (mg)
(%DV)
0.33
(7%)
0.28
(6%)
0.09
(2%)
Vitamin B6 (mg)
(%DV)
0.18
(10%)
0.13
(8%)
0.07
(4%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)
11.2
(3%)
24.7
(6%)
16.8
(4%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
11.2
(3%)
24.7
(6%)
16.8
(4%)
Folate DFE (mcg)
(%)
11.2
(3%)
24.7
(6%)
16.8
(4%)
Choline (mg)
(%DV)
21
(4%)
22.4
(4%)
6.9
(1%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
0
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) 0 0 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
184.9
23.3
Vitamin E (mg)
(%DV)
1.9
(13%)
0.09
(1%)
0.1
(1%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
0
(0%)
1.2
(1%)
0.36
(0%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 32 28 24
Water (g) 0.5
2
7.6
Ash (g) 0.96
1
0.56
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 1.68
0.55
1.75
  Carbohydrates
Food # 1 2 3
Weight (g) 32 28 24
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)
--
(--%)
--
(--%)
--
(--%)
Sucrose (g) 0.76
0.33
0
Glucose (Dextrose) (g) 1.3
0.11
0.44
Fructose (g) 0
0
0.64
Lactose (g) 0
0
0.15
Maltose (g) 0
0
0.44
Galactose (g) 0
0
--
Starch (g) 1.5
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 32 28 24
Monounsaturated Fats (g) 6.632
2.138
0.198
Polyunsaturated Fats (g) 3.626
8.159
0.488
Omega 3s (g)
(%AI)
0.012
(1%)
6.479
(405%)
0.054
(3%)
Omega 6s (g)
(%AI)
3.61
(21%)
1.676
(10%)
0.435
(3%)
Omega 3 to Omega 6 Ratio 0
3.86
0.12
Omega 6 to Omega 3 Ratio 289.23
0.26
8.13
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
6.479
(405%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.004
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) 0
0.002
0
DHG-linolenic acid (DGLA) (g) --
--
--
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) 0.004
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.004
0.002
0
Pentadecanoic Acid (15:0) (g) 0
0.001
0
Palmitic Acid (16:0) (g) 1.446
0.615
0.133
Margaric Acid (17:0) (g) 0.013
0.005
0
Stearic Acid (18:0) (g) 0.593
0.378
0.093
Arachidic Acid (20:0) (g) 0.196
0.015
0.001
Behenic Acid (22:0) (g) 0.554
0.015
0.001
Lignoceric Acid (24:0) (g) 0.236
0.009
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
0
Pentadecenoic Acid (15:1) (g) 0
--
0
Palmitoleic Acid (16:1) (g) 0.017
0.007
0.005
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
--
0
Oleic Acid (18:1) (g) 6.362
2.09
0.19
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.218
0.019
0.003
Docosenoic Acid (22:1) (g) 0.036
0.004
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.018
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 3.61
1.676
0.435
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.012
6.479
0.054
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
0
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
0
22:4 (g) --
--
0
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
0.003
--
Campesterol (g) --
0.013
--
Beta-sitosterol (g) --
0.026
--
Amino Acids
Food # 1 2 3
Weight (g) 32 28 24
Essential  
Histidine (mg)
(%RDI)
176
(25%)
134
(19%)
52
(7%)
Isoleucine (mg)
(%RDI)
195
(14%)
254
(18%)
84
(6%)
Leucine (mg)
(%RDI)
489
(18%)
351
(13%)
145
(5%)
Lysine (mg)
(%RDI)
215
(10%)
245
(12%)
75
(4%)
Methionine (mg)
(%RDI)
84
(12%)
105
(14%)
36
(5%)
Phenylalanine (mg)
(%RDI)
380
(43%)
272
(31%)
101
(12%)
Threonine (mg)
(%RDI)
166
(16%)
218
(21%)
71
(7%)
Tryptophan (mg)
(%RDI)
73
(26%)
84
(30%)
32
(12%)
Valine (mg)
(%RDI)
247
(14%)
304
(17%)
104
(6%)
Conditional  
Arginine (mg) 875
547
126
Cystine (mg)
(%RDI)
72
(25%)
97
(34%)
46
(16%)
Glycine (mg) 454
354
98
Proline (mg) 445
229
184
Tyrosine (mg)
(%RDI)
262
(30%)
140
(16%)
61
(7%)
Non-Essential  
Alanine (mg) 290
263
89
Aspartic acid (mg) 965
581
144
Betaine (mg) 0.13
0.88
--
Glutamic acid (mg) 1609
1147
573
Hydroxyproline (mg) --
50
--
Serine (mg) 468
275
99
Data Source
Peanut Butter (Smooth)
USDA Food Data Central Standard Release (Common)
Flax Seeds
USDA Food Data Central Standard Release (Common)
Multi-Grain Toast
USDA Food Data Central Standard Release (Common)
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