Nutrition Comparison Tool

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

Calorie 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


65g = 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


300g = 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

Fiber Comparison


25g = 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

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 2.1g
  • Flax Seeds 1oz (x1) 1% DV 0.4g
  • 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 0.7mg
  • Flax Seeds 1oz (x1) 9% DV 1.6mg
  • Multi-Grain Toast 1 slice regular (x1) 4% DV 0.7mg

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
~ = 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%)		 0.4
(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%)		 0.2
(1%)
Net-Carbs (g) 5.8
0.4
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)		 0.7
(4%)		 1.6
(9%)		 0.7
(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
(7%)		 8.5
(0%)		 99.4
(4%)
Zinc, Zn (mg)
(%DV)		 0.9
(8%)		 1.2
(11%)		 0.4
(4%)
Copper, Cu (mg)
(%DV)		 0.2
(20%)		 0.3
(38%)		 0.1
(8%)
Manganese (mg)
(%DV)		 0.4
(19%)		 0.7
(31%)		 0.5
(23%)
Selenium, Se (mcg)
(%DV)		 12.9
(24%)		 7.2
(13%)		 8.6
(16%)
Fluoride, F (mcg)
(%AI)		 1
(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%)		 0.2
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0
(3%)		 0.5
(39%)		 0.1
(5%)
Riboflavin (B2) (mg)
(%DV)		 0
(3%)		 0
(4%)		 0
(3%)
Niacin (B3) (mg)
(%DV)		 4.2
(26%)		 0.9
(5%)		 1.1
(7%)
Vitamin B5 (PA) (mg)
(%DV)		 0.3
(7%)		 0.3
(6%)		 0.1
(2%)
Vitamin B6 (mg)
(%DV)		 0.2
(10%)		 0.1
(8%)		 0.1
(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)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
184.9
23.3
Vitamin E (mg)
(%DV)		 1.9
(13%)		 0.1
(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%)		 0.4
(0%)
Vitamin K1 (mcg) 0
0
~
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 32 28 24
Water (g) 0.5
2
7.6
Ash (g) 1
1
1
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) 0.8
0.3
0
Glucose (Dextrose) (g) 1.3
0.1
0.4
Fructose (g) 0
0
0.6
Lactose (g) 0
0
0.1
Maltose (g) 0
0
0.4
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 (mg) 6632
2138
198
Polyunsaturated Fats (mg) 3626
8159
488
Omega 3s (mg)
(%AI)		 4
(0%)		 6479
(405%)		 54
(3%)
Omega 6s (mg)
(%AI)		 3610
(21%)		 1678
(10%)		 435
(3%)
Omega 3 to Omega 6 Ratio 0
3.86
0.12
Omega 6 to Omega 3 Ratio 940
0.26
8.13
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 4
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
3.124
~
Campesterol (mg) ~
12.78
~
Beta-sitosterol (mg) ~
25.6
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 4
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 4
2
0
15:0 (mg) 0
1
0
16:0 (mg) 1446
615
133
17:0 (mg) 13
5
0
18:0 (mg) 593
378
93
20:0 (mg) 196
15
1
22:0 (mg) 554
15
1
24:0 (mg) 236
9
0
14:1 (mg) 0
~
0
15:1 (mg) 0
~
0
16:1 undifferentiated (mg) 17
7
5
16:1 c (mg) ~
~
~
17:1 (mg) 0
~
0
18:1 undifferentiated (mg) 6362
2090
190
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 218
19
3
22:1 undifferentiated (mg) 36
4
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
18
0
18:2 undiff (mg) 3610
1676
435
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 12
6479
54
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) 0
2
0
20:3 undifferentiated (mg) 0
~
0
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
0
22:4 (mg) ~
~
0
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 32 28 24
Betaine (mg) 0
1
~
Tryptophan (mg)
(%RDI)		 73
(26%)		 84
(30%)		 32
(12%)
Threonine (mg)
(%RDI)		 166
(16%)		 218
(21%)		 71
(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%)
Cystine (mg)
(%RDI)		 72
(25%)		 97
(34%)		 46
(16%)
Phenylalanine (mg)
(%RDI)		 380
(43%)		 272
(31%)		 101
(12%)
Tyrosine (mg)
(%RDI)		 262
(30%)		 140
(16%)		 61
(7%)
Valine (mg)
(%RDI)		 247
(14%)		 304
(17%)		 104
(6%)
Arginine (mg) 875
547
126
Histidine (mg)
(%RDI)		 176
(25%)		 134
(19%)		 52
(7%)
Alanine (mg) 290
263
89
Aspartic acid (mg) 965
581
144
Glutamic acid (mg) 1609
1147
573
Glycine (mg) 454
354
98
Proline (mg) 445
229
184
Serine (mg) 468
275
99
Hydroxyproline (mg) ~
50
~
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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