Nutrition Comparison Tool

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      Peanut Butter (Smooth)
      ×
      Flax Seeds
      ×
      Multi-Grain Toast
      ×
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      Number of Servings:
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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)