Nutrition Comparison Tool
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Peanut Butter (Smooth)
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Flax Seeds
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Multi-Grain Toast
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Number of Servings:
Note: Nutrient values are divided into 1 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) 0.13
--
--
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)Iodine data is obtained from the USDA Iodine database.
Flax Seeds
USDA Food Data Central Standard Release (Common)
Multi-Grain Toast
USDA Food Data Central Standard Release (Common)