Nutrition Comparison Tool
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Peanut Butter (Smooth)
×
Dark Chocolate (70-85% Cocoa)
×
Bananas
×
Soymilk (Unsweetened)
×
Soy Protein Powder (Isolate)
×
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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
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 8% DV 170 calories
  • Bananas 1 cup, sliced (x1) 7% DV 134 calories
  • Soymilk (Unsweetened) 16oz glass (x1) 8% DV 160 calories
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 1% DV 23 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 20% DV 15.9g
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 16% DV 12.1g
  • Bananas 1 cup, sliced (x1) 1% DV 0.5g
  • Soymilk (Unsweetened) 16oz glass (x1) 10% DV 7.8g
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 0% DV 0.24g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 3% DV 7.7g
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 5% DV 13g
  • Bananas 1 cup, sliced (x1) 12% DV 34.3g
  • Soymilk (Unsweetened) 16oz glass (x1) 3% DV 8.5g
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 14% DV 7g
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 4% DV 2.2g
  • Bananas 1 cup, sliced (x1) 3% DV 1.6g
  • Soymilk (Unsweetened) 16oz glass (x1) 28% DV 13.9g
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 12% DV 6.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 0% DV 0mg
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 0% DV 0.85mg
  • Bananas 1 cup, sliced (x1) 0% DV 0mg
  • Soymilk (Unsweetened) 16oz glass (x1) 0% DV 0mg
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 15% DV 3g
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 35% DV 7g
  • Bananas 1 cup, sliced (x1) 1% DV 0.17g
  • Soymilk (Unsweetened) 16oz glass (x1) 5% DV 1g
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 0% DV 0.03g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 7% DV 1.8g
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 11% DV 3.1g
  • Bananas 1 cup, sliced (x1) 14% DV 3.9g
  • Soymilk (Unsweetened) 16oz glass (x1) 9% DV 2.4g
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 2.1g
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 14% DV 6.8g
  • Bananas 1 cup, sliced (x1) 37% DV 18.3g
  • Soymilk (Unsweetened) 16oz glass (x1) 4% DV 2g
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 0.69mg
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 19% DV 3.4mg
  • Bananas 1 cup, sliced (x1) 2% DV 0.39mg
  • Soymilk (Unsweetened) 16oz glass (x1) 12% DV 2.2mg
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 6% DV 1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 1% DV 17.3mg
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 2% DV 20.7mg
  • Bananas 1 cup, sliced (x1) 1% DV 7.5mg
  • Soymilk (Unsweetened) 16oz glass (x1) 46% DV 602.6mg
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 1% DV 12.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 189.4mg
  • Dark Chocolate (70-85% Cocoa) 1 oz (x1) 4% DV 203.1mg
  • Bananas 1 cup, sliced (x1) 11% DV 537mg
  • Soymilk (Unsweetened) 16oz glass (x1) 12% DV 583.2mg
  • Soy Protein Powder (Isolate) 1 tblsp (x1) 0% DV 5.7mg
Comparison Table

Table Legend

  1. Peanut Butter (Smooth)
  2. Dark Chocolate (70-85% Cocoa)
  3. Bananas
  4. Soymilk (Unsweetened)
  5. Soy Protein Powder (Isolate)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4 5
Weight (g) 32 28 150 486 7
Calories
(%DV)		 188
(9%)		 170
(8%)		 134
(7%)		 160
(8%)		 23
(1%)
Fat (g)
(%DV)		 15.9
(20%)		 12.1
(16%)		 0.5
(1%)		 7.8
(10%)		 0.24
(0%)
Protein (g)
(%DV)		 7
(14%)		 2.2
(4%)		 1.6
(3%)		 13.9
(28%)		 6.2
(12%)
Carbohydrate (g)
(%DV)		 7.7
(3%)		 13
(5%)		 34.3
(12%)		 8.5
(3%)		 0
(0%)
Sugars (g)
(%DV)		 2.1
(4%)		 6.8
(14%)		 18.3
(37%)		 2
(4%)		 0
(0%)
Fiber (g)
(%DV)		 1.8
(7%)		 3.1
(11%)		 3.9
(14%)		 2.4
(9%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0.85
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 3
(15%)		 7
(35%)		 0.17
(1%)		 1
(5%)		 0.03
(0%)
Net-Carbs (g) 5.8
9.9
30.4
6
0
Trans Fatty Acids (g) 0
0.01
0
0
0
  Minerals
Food # 1 2 3 4 5
Weight (g) 32 28 150 486 7
Calcium (mg)
(%DV)		 17.3
(1%)		 20.7
(2%)		 7.5
(1%)		 602.6
(46%)		 12.5
(1%)
Iron, Fe (mg)
(%DV)		 0.69
(4%)		 3.4
(19%)		 0.39
(2%)		 2.2
(12%)		 1
(6%)
Potassium, K (mg)
(%DV)		 189.4
(4%)		 203.1
(4%)		 537
(11%)		 583.2
(12%)		 5.7
(0%)
Magnesium (mg)
(%DV)		 57.3
(14%)		 64.8
(15%)		 40.5
(10%)		 77.8
(19%)		 2.7
(1%)
Phosphorus, P (mg)
(%DV)		 107.2
(9%)		 87.5
(7%)		 33
(3%)		 155.5
(12%)		 54.3
(4%)
Sodium (mg)
(%DV)		 152.3
(6%)		 5.7
(0%)		 1.5
(0%)		 179.8
(7%)		 70.4
(3%)
Zinc, Zn (mg)
(%DV)		 0.85
(8%)		 0.94
(9%)		 0.22
(2%)		 --
(--%)		 0.28
(3%)
Copper, Cu (mg)
(%DV)		 0.18
(20%)		 0.5
(56%)		 0.12
(13%)		 0.4
(44%)		 0.11
(12%)
Manganese (mg)
(%DV)		 0.44
(19%)		 0.55
(24%)		 0.41
(18%)		 --
(--%)		 0.1
(5%)
Selenium, Se (mcg)
(%DV)		 12.9
(24%)		 1.9
(4%)		 1.5
(3%)		 --
(--%)		 0.06
(0%)
Fluoride, F (mcg)
(%AI)		 0.99
(0%)		 --
(--%)		 3.3
(0%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
--
Iodine, I (mcg) 0.13
--
0.3
6.3
--
Chlorine (mg) --
--
--
--
--
Chromium (mcg) --
--
--
--
--
  Vitamins
Food # 1 2 3 4 5
Weight (g) 32 28 150 486 7
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0.57
(0%)		 4.5
(1%)		 --
(--%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 --
(--%)		 13.1
(14%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.01
(1%)		 0.05
(4%)		 0.75
(62%)		 0.01
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(3%)		 0.02
(2%)		 0.11
(8%)		 1
(77%)		 0.01
(1%)
Niacin (B3) (mg)
(%DV)		 4.2
(26%)		 0.3
(2%)		 1
(6%)		 0.8
(5%)		 0.1
(1%)
Vitamin B5 (PA) (mg)
(%DV)		 0.33
(7%)		 0.12
(2%)		 0.5
(10%)		 0.4
(8%)		 0
(0%)
Vitamin B6 (mg)
(%DV)		 0.18
(10%)		 0.01
(1%)		 0.55
(32%)		 0.24
(14%)		 0.01
(0%)
Biotin (mcg) --
--
--
--
--
Folate (B9) (mcg)
(%DV)		 11.2
(3%)		 --
(--%)		 30
(8%)		 --
(--%)		 12.3
(3%)
Folic acid (mcg)
(%)		 0
(0%)		 --
(--%)		 0
(0%)		 --
(--%)		 0
(0%)
Food Folate (mcg)
(%)		 11.2
(3%)		 --
(--%)		 30
(8%)		 --
(--%)		 12.3
(3%)
Folate DFE (mcg)
(%)		 11.2
(3%)		 --
(--%)		 30
(8%)		 --
(--%)		 12.3
(3%)
Choline (mg)
(%DV)		 21
(4%)		 --
(--%)		 14.7
(3%)		 --
(--%)		 13.4
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0.08
(3%)		 0
(0%)		 5.4
(225%)		 0
(0%)
Retinol (mcg) 0
--
0
--
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 5.4
(0%)		 39
(0%)		 --
(--%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 2
(0%)		 37.5
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0.28
(0%)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 0 11.1 96 1006 0
Lycopene (mcg) 0
0
0
--
0
Lut + Zeaxanthin (mcg) 0
7.7
33
--
0
Vitamin E (mg)
(%DV)		 1.9
(13%)		 0.17
(1%)		 0.15
(1%)		 --
(--%)		 0
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)		 5.8
(29%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
5.8
--
Vitamin D3 (mcg) --
--
--
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)		 238.1
(30%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 2.1
(2%)		 0.75
(1%)		 --
(--%)		 0
(0%)
Vitamin K1 (mcg) 0
0
0
--
--
Menaquinone-4 (K2) (mcg) --
0
--
--
--
  Other
Food # 1 2 3 4 5
Weight (g) 32 28 150 486 7
Water (g) 0.5
0.39
112.4
452.7
0.35
Ash (g) 0.96
0.66
1
3
0.25
Alcohol (g) 0
--
0
--
0
Caffeine (mg) 0
22.7
0
--
0
Theobromine (mg) 0
227.8
0
--
0
PRAL score 1.68
-1.94
-10.47
-9.62
4.69
  Carbohydrates
Food # 1 2 3 4 5
Weight (g) 32 28 150 486 7
Soluble Fiber (g) --
--
--
--
--
Insoluble Fiber (g) --
--
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.76
6.8
3.6
--
--
Glucose (Dextrose) (g) 1.3
0
7.5
--
--
Fructose (g) 0
0
7.3
--
--
Lactose (g) 0
0
0
--
--
Maltose (g) 0
0
0.02
--
--
Galactose (g) 0
0
0
--
--
Starch (g) 1.5
--
8.1
--
--
Carbohydrate, other (g) --
--
--
--
--
Total sugar alcohols (g) --
--
--
--
--
  Fats
Food # 1 2 3 4 5
Weight (g) 32 28 150 486 7
Monounsaturated Fats (g) 6.632
3.63
0.048
1.905
0.045
Polyunsaturated Fats (g) 3.626
0.357
0.109
4.904
0.115
Omega 3s (g)
(%AI)		 0.012
(1%)		 0.01
(1%)		 0.041
(3%)		 --
(--%)		 0.014
(1%)
Omega 6s (g)
(%AI)		 3.61
(21%)		 0.343
(2%)		 0.069
(0%)		 --
(--%)		 0.102
(1%)
Omega 3 to Omega 6 Ratio 0
0.03
0.59
--
0.13
Omega 6 to Omega 3 Ratio 289.23
35.56
1.7
--
7.45
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.01
(1%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.004
0
0
--
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
--
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
--
0
n-3-Eicosatrienoic Acid (20:3) (g) --
0
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.343
--
--
--
gamma-Linolenic Acid (GLA) (g) --
0
--
--
--
c-c-n6-Eicosadienoic Acid (g) 0
0
--
--
--
DHG-linolenic acid (DGLA) (g) --
0
--
--
--
Arachidonic acid (AA) (g) --
--
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0.004
0
--
0
Caproic (6:0) (g) 0
0.002
0
--
0
Caprylic Acid (8:0) (g) 0.004
0.002
0
--
0
Capric Acid (10:0) (g) 0
0.013
0.002
--
0
Lauric Acid (12:0) (g) 0
0.005
0.003
--
0
Tridecanoic Acid (13:0) (g) --
--
--
--
--
Myristic Acid (14:0) (g) 0.004
0.022
0.003
--
0.001
Pentadecanoic Acid (15:0) (g) 0
0.005
--
--
--
Palmitic Acid (16:0) (g) 1.446
2.862
0.153
--
0.022
Margaric Acid (17:0) (g) 0.013
0.024
--
--
--
Stearic Acid (18:0) (g) 0.593
3.871
0.008
--
0.007
Arachidic Acid (20:0) (g) 0.196
0.116
--
--
--
Behenic Acid (22:0) (g) 0.554
0.019
--
--
--
Lignoceric Acid (24:0) (g) 0.236
0.011
--
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0.001
--
--
--
Pentadecenoic Acid (15:1) (g) 0
0
--
--
--
Palmitoleic Acid (16:1) (g) 0.017
0.03
0.015
--
0.001
cis-Palmitoleic Acid (16:1 cis) (g) --
0.03
--
--
--
Heptadecenoic Acid (17:1) (g) 0
0
--
--
--
Oleic Acid (18:1) (g) 6.362
3.593
0.033
--
0.045
c-Oleic Acid (18:1 cis) (g) --
3.587
--
--
--
c-Vaccenic acid (g) --
--
--
--
--
Gadoleic Acid (20:1) (g) 0.218
0.006
0
--
0
Docosenoic Acid (22:1) (g) 0.036
0
0
--
0
c-Docosenoic Acid (22:1 c) (g) --
0
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 3.61
0.346
0.069
--
0.102
Conjugated Linoleic Acid (CLAs) (g) --
0.001
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
--
Octadecatrienoic (undiff) (g) 0.012
0.01
0.041
--
0.014
Octadecatrienoic Acid (mixed) (g) --
--
--
--
--
Parinaric Acid (18:4) (g) 0
0
0
--
0
Eicosatrienoic Acid (20:3) (g) 0
0
--
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
--
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
--
22:4 (g) --
0.001
--
--
--
Trans Fats  
t-Polyenoic Fats (g) --
0.001
--
--
--
t-Monoenoic Fats (g) --
0.007
--
--
--
t-Palmitoleic Acid (16:1 t) (g) --
0.001
--
--
--
t-Oleic Acid (18:1 t) (g) --
0.007
--
--
--
t-Docosenoic Acid (22:1 t) (g) --
0
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.001
--
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
0.024
--
--
Stigmasterol (g) --
0.009
--
--
--
Campesterol (g) --
0.003
--
--
--
Beta-sitosterol (g) --
0.024
--
--
--
Amino Acids
Food # 1 2 3 4 5
Weight (g) 32 28 150 486 7
Essential  
Histidine (mg)
(%RDI)		 176
(25%)		 --
(--%)		 116
(17%)		 --
(--%)		 161
(23%)
Isoleucine (mg)
(%RDI)		 195
(14%)		 --
(--%)		 42
(3%)		 --
(--%)		 298
(21%)
Leucine (mg)
(%RDI)		 489
(18%)		 --
(--%)		 102
(4%)		 --
(--%)		 475
(17%)
Lysine (mg)
(%RDI)		 215
(10%)		 --
(--%)		 75
(4%)		 --
(--%)		 373
(18%)
Methionine (mg)
(%RDI)		 84
(12%)		 --
(--%)		 12
(2%)		 --
(--%)		 79
(11%)
Phenylalanine (mg)
(%RDI)		 380
(43%)		 --
(--%)		 74
(8%)		 --
(--%)		 322
(37%)
Threonine (mg)
(%RDI)		 166
(16%)		 --
(--%)		 42
(4%)		 --
(--%)		 220
(21%)
Tryptophan (mg)
(%RDI)		 73
(26%)		 --
(--%)		 14
(5%)		 --
(--%)		 78
(28%)
Valine (mg)
(%RDI)		 247
(14%)		 --
(--%)		 71
(4%)		 --
(--%)		 287
(16%)
Conditional  
Arginine (mg) 875
--
74
--
467
Cystine (mg)
(%RDI)		 72
(25%)		 --
(--%)		 14
(5%)		 --
(--%)		 73
(26%)
Glycine (mg) 454
--
57
--
252
Proline (mg) 445
--
42
--
347
Tyrosine (mg)
(%RDI)		 262
(30%)		 --
(--%)		 14
(2%)		 --
(--%)		 226
(26%)
Non-Essential  
Alanine (mg) 290
--
60
--
251
Aspartic acid (mg) 965
--
186
--
714
Betaine (mg) 0.13
--
0.15
--
--
Glutamic acid (mg) 1609
--
228
--
1222
Hydroxyproline (mg) --
--
--
--
--
Serine (mg) 468
--
60
--
322
Data Source
Peanut Butter (Smooth)
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Dark Chocolate (70-85% Cocoa)
USDA Food Data Central Standard Release (Common)
Bananas
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Soymilk (Unsweetened)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Soy Protein Powder (Isolate)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.