Nutrition Comparison Tool
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Canned Refried Beans
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Cooked White Rice
×
Cooked Skirt Steak (Grilled)
×
Corn Tortillas
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) 10% DV 201 calories
  • Cooked White Rice 1 cup (x1) 10% DV 205 calories
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 4% DV 76 calories
  • Corn Tortillas 1 tortilla (x1) 3% DV 52 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) 3% DV 2.1g
  • Cooked White Rice 1 cup (x1) 1% DV 0.44g
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 6% DV 4.8g
  • Corn Tortillas 1 tortilla (x1) 1% DV 0.68g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) 12% DV 32.7g
  • Cooked White Rice 1 cup (x1) 16% DV 44.5g
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 0% DV 0g
  • Corn Tortillas 1 tortilla (x1) 4% DV 10.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) 26% DV 12.8g
  • Cooked White Rice 1 cup (x1) 9% DV 4.3g
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 16% DV 8.1g
  • Corn Tortillas 1 tortilla (x1) 3% DV 1.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) --% DV --mg
  • Cooked White Rice 1 cup (x1) 0% DV 0mg
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 9% DV 28.1mg
  • Corn Tortillas 1 tortilla (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) 2% DV 0.34g
  • Cooked White Rice 1 cup (x1) 1% DV 0.12g
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 9% DV 1.7g
  • Corn Tortillas 1 tortilla (x1) 1% DV 0.11g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) 41% DV 11.4g
  • Cooked White Rice 1 cup (x1) 2% DV 0.63g
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 0% DV 0g
  • Corn Tortillas 1 tortilla (x1) 5% DV 1.5g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) 3% DV 1.4g
  • Cooked White Rice 1 cup (x1) 0% DV 0.08g
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 0% DV 0g
  • Corn Tortillas 1 tortilla (x1) 0% DV 0.21g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) 23% DV 4.1mg
  • Cooked White Rice 1 cup (x1) 11% DV 1.9mg
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 9% DV 1.5mg
  • Corn Tortillas 1 tortilla (x1) 2% DV 0.3mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) 7% DV 84.7mg
  • Cooked White Rice 1 cup (x1) 1% DV 15.8mg
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 0% DV 2.3mg
  • Corn Tortillas 1 tortilla (x1) 1% DV 19.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Canned Refried Beans 1 cup (x1) 18% DV 832.5mg
  • Cooked White Rice 1 cup (x1) 1% DV 55.3mg
  • Cooked Skirt Steak (Grilled) 1 oz (x1) 2% DV 80.5mg
  • Corn Tortillas 1 tortilla (x1) 1% DV 44.6mg
Comparison Table

Table Legend

  1. Canned Refried Beans
  2. Cooked White Rice
  3. Cooked Skirt Steak (Grilled)
  4. Corn Tortillas
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 242 158 28 24
Calories
(%DV)		 201
(10%)		 205
(10%)		 76
(4%)		 52
(3%)
Fat (g)
(%DV)		 2.1
(3%)		 0.44
(1%)		 4.8
(6%)		 0.68
(1%)
Protein (g)
(%DV)		 12.8
(26%)		 4.3
(9%)		 8.1
(16%)		 1.4
(3%)
Carbohydrate (g)
(%DV)		 32.7
(12%)		 44.5
(16%)		 0
(0%)		 10.7
(4%)
Sugars (g)
(%DV)		 1.4
(3%)		 0.08
(0%)		 0
(0%)		 0.21
(0%)
Fiber (g)
(%DV)		 11.4
(41%)		 0.63
(2%)		 0
(0%)		 1.5
(5%)
Cholesterol (mg)
(%DV)		 --
(--%)		 0
(0%)		 28.1
(9%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.34
(2%)		 0.12
(1%)		 1.7
(9%)		 0.11
(1%)
Net-Carbs (g) 21.3
43.9
0
9.2
Trans Fatty Acids (g) 0.01
--
0.21
--
  Minerals
Food # 1 2 3 4
Weight (g) 242 158 28 24
Calcium (mg)
(%DV)		 84.7
(7%)		 15.8
(1%)		 2.3
(0%)		 19.4
(1%)
Iron, Fe (mg)
(%DV)		 4.1
(23%)		 1.9
(11%)		 1.5
(9%)		 0.3
(2%)
Potassium, K (mg)
(%DV)		 832.5
(18%)		 55.3
(1%)		 80.5
(2%)		 44.6
(1%)
Magnesium (mg)
(%DV)		 92
(22%)		 19
(5%)		 7.4
(2%)		 17.3
(4%)
Phosphorus, P (mg)
(%DV)		 275.9
(22%)		 67.9
(5%)		 55.8
(4%)		 75.4
(6%)
Sodium (mg)
(%DV)		 1040.6
(43%)		 1.6
(0%)		 19.8
(1%)		 10.8
(0%)
Zinc, Zn (mg)
(%DV)		 1.8
(16%)		 0.77
(7%)		 2.1
(19%)		 0.31
(3%)
Copper, Cu (mg)
(%DV)		 0.41
(46%)		 0.11
(12%)		 0.06
(7%)		 0.04
(4%)
Manganese (mg)
(%DV)		 0.8
(35%)		 0.75
(32%)		 0.06
(3%)		 0.08
(3%)
Selenium, Se (mcg)
(%DV)		 13.6
(25%)		 11.9
(22%)		 10.2
(19%)		 1.5
(3%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 64.9
(2%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) --
--
--
0.07
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 242 158 28 24
Vitamin A, RAE (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0.85
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.26
(21%)		 0.03
(3%)		 0.02
(2%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.02
(2%)		 0.24
(19%)		 0.02
(1%)
Niacin (B3) (mg)
(%DV)		 0.9
(6%)		 2.3
(15%)		 1.6
(10%)		 0.36
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.42
(8%)		 0.62
(12%)		 0.38
(8%)		 0.03
(1%)
Vitamin B6 (mg)
(%DV)		 0.26
(15%)		 0.15
(9%)		 0.14
(8%)		 0.05
(3%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 --
(--%)		 91.6
(23%)		 2
(0%)		 1.2
(0%)
Folic acid (mcg)
(%)		 --
(--%)		 86.9
(22%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 --
(--%)		 4.7
(1%)		 2
(0%)		 1.2
(0%)
Folate DFE (mcg)
(%)		 --
(--%)		 153.3
(38%)		 2
(0%)		 1.2
(0%)
Choline (mg)
(%DV)		 --
(--%)		 3.3
(1%)		 22.1
(4%)		 3.2
(1%)
Vitamin B12 (mcg)
(%DV)		 --
(--%)		 0
(0%)		 2.1
(89%)		 0
(0%)
Retinol (mcg) --
0
0.85
0
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 0.24
(0%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)		 0.24
(0%)
Vitamin A, IU (IU) -- 0 2.6 0.48
Lycopene (mcg) --
0
0
0
Lut + Zeaxanthin (mcg) --
0
0
0.72
Vitamin E (mg)
(%DV)		 0.22
(1%)		 0.06
(0%)		 0.02
(0%)		 0.07
(0%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0.06
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) --
--
0.06
--
Vitamin D (IU)
(%DV)		 --
(--%)		 0
(0%)		 2
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0.45
(0%)		 0
(0%)
Vitamin K1 (mcg) --
--
--
--
Menaquinone-4 (K2) (mcg) --
--
--
--
  Other
Food # 1 2 3 4
Weight (g) 242 158 28 24
Water (g) 189.7
108.1
15.1
11
Ash (g) 5
0.65
0.38
0.22
Alcohol (g) --
0
0
0
Caffeine (mg) --
0
0
0
Theobromine (mg) --
0
0
0
PRAL score -4.62
2.73
4.12
1.81
  Carbohydrates
Food # 1 2 3 4
Weight (g) 242 158 28 24
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 1.4
--
--
--
Glucose (Dextrose) (g) 0
--
--
--
Fructose (g) 0
--
--
--
Lactose (g) 0
--
--
--
Maltose (g) 0
--
--
--
Galactose (g) 0
--
--
--
Starch (g) 20.9
--
--
--
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 242 158 28 24
Monounsaturated Fats (g) 0.499
0.139
1.882
0.166
Polyunsaturated Fats (g) 1.14
0.12
0.284
0.341
Omega 3s (g)
(%AI)		 0.426
(27%)		 0.021
(1%)		 0.008
(0%)		 0.008
(1%)
Omega 6s (g)
(%AI)		 0.714
(4%)		 0.098
(1%)		 0.212
(1%)		 0.332
(2%)
Omega 3 to Omega 6 Ratio 0.6
0.21
0.04
0.02
Omega 6 to Omega 3 Ratio 1.68
4.77
26.68
40.74
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.426
(27%)		 --
(--%)		 0.008
(0%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0.003
0
Docosapentaenoic Acid (DPA) (g) 0
0
0.007
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) 0.704
--
0.2
--
gamma-Linolenic Acid (GLA) (g) 0.002
--
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
0
--
DHG-linolenic acid (DGLA) (g) 0
--
0.011
--
Arachidonic acid (AA) (g) --
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
0
Caproic (6:0) (g) 0
0
0
0
Caprylic Acid (8:0) (g) 0
0
0
0
Capric Acid (10:0) (g) 0
0
0.002
0
Lauric Acid (12:0) (g) 0
0
0.003
0
Tridecanoic Acid (13:0) (g) --
--
--
--
Myristic Acid (14:0) (g) 0.005
0.003
0.102
0
Pentadecanoic Acid (15:0) (g) 0
--
0.016
--
Palmitic Acid (16:0) (g) 0.252
0.109
0.9
0.099
Margaric Acid (17:0) (g) 0.005
--
0.047
--
Stearic Acid (18:0) (g) 0.061
0.008
0.661
0.009
Arachidic Acid (20:0) (g) 0.007
--
0.002
--
Behenic Acid (22:0) (g) 0.007
--
--
--
Lignoceric Acid (24:0) (g) 0.007
--
0.005
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
0.02
--
Pentadecenoic Acid (15:1) (g) 0
--
0.029
--
Palmitoleic Acid (16:1) (g) 0.005
0.002
0.107
0
cis-Palmitoleic Acid (16:1 cis) (g) 0.005
--
0.104
--
Heptadecenoic Acid (17:1) (g) 0
--
0.031
--
Oleic Acid (18:1) (g) 0.472
0.137
1.691
0.166
c-Oleic Acid (18:1 cis) (g) 0.472
--
1.488
--
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) 0.019
0
0.004
0
Docosenoic Acid (22:1) (g) 0
0
0
0
c-Docosenoic Acid (22:1 c) (g) 0
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0.005
--
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.714
0.098
0.219
0.332
Conjugated Linoleic Acid (CLAs) (g) 0
--
0.015
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
Octadecatrienoic (undiff) (g) 0.426
0.021
0.008
0.008
Octadecatrienoic Acid (mixed) (g) --
--
--
--
Parinaric Acid (18:4) (g) 0
0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
0.011
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.037
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
22:4 (g) 0
--
--
--
Trans Fats  
t-Polyenoic Fats (g) 0.007
--
0.004
--
t-Monoenoic Fats (g) 0
--
0.206
--
t-Palmitoleic Acid (16:1 t) (g) 0
--
0.003
--
t-Oleic Acid (18:1 t) (g) 0
--
0.203
--
t-Docosenoic Acid (22:1 t) (g) 0
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) 0.007
--
0.004
--
t-t-Octadecadienoic Acid (g) --
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
Stigmasterol (g) --
--
--
--
Campesterol (g) --
--
--
--
Beta-sitosterol (g) --
--
--
--
Amino Acids
Food # 1 2 3 4
Weight (g) 242 158 28 24
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 100
(14%)		 367
(52%)		 42
(6%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 183
(13%)		 448
(32%)		 50
(4%)
Leucine (mg)
(%RDI)		 --
(--%)		 351
(13%)		 835
(31%)		 171
(6%)
Lysine (mg)
(%RDI)		 --
(--%)		 153
(7%)		 937
(45%)		 39
(2%)
Methionine (mg)
(%RDI)		 --
(--%)		 100
(14%)		 257
(35%)		 29
(4%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 228
(26%)		 383
(44%)		 68
(8%)
Threonine (mg)
(%RDI)		 --
(--%)		 152
(14%)		 452
(43%)		 52
(5%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 49
(17%)		 106
(38%)		 10
(4%)
Valine (mg)
(%RDI)		 --
(--%)		 259
(14%)		 473
(26%)		 71
(4%)
Conditional  
Arginine (mg) --
354
652
69
Cystine (mg)
(%RDI)		 --
(--%)		 87
(30%)		 98
(34%)		 25
(9%)
Glycine (mg) --
193
415
57
Proline (mg) --
201
411
121
Tyrosine (mg)
(%RDI)		 --
(--%)		 142
(16%)		 363
(41%)		 57
(6%)
Non-Essential  
Alanine (mg) --
246
574
104
Aspartic acid (mg) --
400
937
97
Betaine (mg) --
0.47
4
0.1
Glutamic acid (mg) --
828
1572
261
Hydroxyproline (mg) --
--
41
--
Serine (mg) --
223
395
66
Data Source
Canned Refried Beans
USDA Food Data Central Standard Release (Common)
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Skirt Steak (Grilled)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Corn Tortillas
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.