Nutrition Comparison Tool

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      Canned White Tuna (Water Packed)
      ×
      Romaine Lettuce
      ×
      Tomatoes
      ×
      Whole Wheat Bread
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 5% DV 109 calories
      • Romaine Lettuce 1 leaf inner (x2) 0% DV 2 calories
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 4 calories
      • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 3% DV 2.5g
      • Romaine Lettuce 1 leaf inner (x2) 0% DV 0.04g
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.04g
      • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
      • Romaine Lettuce 1 leaf inner (x2) 0% DV 0.39g
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.78g
      • Whole Wheat Bread 2 slices (x1) 10% DV 27.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 40% DV 20.1g
      • Romaine Lettuce 1 leaf inner (x2) 0% DV 0.15g
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.18g
      • Whole Wheat Bread 2 slices (x1) 16% DV 8g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 12% DV 35.7mg
      • Romaine Lettuce 1 leaf inner (x2) 0% DV 0mg
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0mg
      • Whole Wheat Bread 2 slices (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 3% DV 0.67g
      • Romaine Lettuce 1 leaf inner (x2) 0% DV 0g
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.01g
      • Whole Wheat Bread 2 slices (x1) 2% DV 0.46g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
      • Romaine Lettuce 1 leaf inner (x2) 1% DV 0.25g
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 1% DV 0.24g
      • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
      • Romaine Lettuce 1 leaf inner (x2) 0% DV 0.14g
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 1% DV 0.53g
      • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 5% DV 0.82mg
      • Romaine Lettuce 1 leaf inner (x2) 1% DV 0.12mg
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.05mg
      • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 1% DV 11.9mg
      • Romaine Lettuce 1 leaf inner (x2) 0% DV 4mg
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 2mg
      • Whole Wheat Bread 2 slices (x1) 8% DV 103mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 4% DV 201.5mg
      • Romaine Lettuce 1 leaf inner (x2) 1% DV 29.6mg
      • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 1% DV 47.4mg
      • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
      Comparison Table

      Table Legend

      1. Canned White Tuna (Water Packed)
      2. Romaine Lettuce
      3. Tomatoes
      4. Whole Wheat Bread
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3 4
      Weight (g) 85 12 20 64
      Calories
      (%DV)
      109
      (5%)
      2
      (0%)
      4
      (0%)
      161
      (8%)
      Fat (g)
      (%DV)
      2.5
      (3%)
      0.04
      (0%)
      0.04
      (0%)
      2.2
      (3%)
      Protein (g)
      (%DV)
      20.1
      (40%)
      0.15
      (0%)
      0.18
      (0%)
      8
      (16%)
      Carbohydrate (g)
      (%DV)
      0
      (0%)
      0.39
      (0%)
      0.78
      (0%)
      27.3
      (10%)
      Sugars (g)
      (%DV)
      0
      (0%)
      0.14
      (0%)
      0.53
      (1%)
      2.8
      (6%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0.25
      (1%)
      0.24
      (1%)
      3.8
      (14%)
      Cholesterol (mg)
      (%DV)
      35.7
      (12%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.67
      (3%)
      0
      (0%)
      0.01
      (0%)
      0.46
      (2%)
      Net-Carbs (g) 0
      0.14
      0.54
      23.5
      Trans Fatty Acids (g) --
      0
      0
      0.01
        Minerals
      Food # 1 2 3 4
      Weight (g) 85 12 20 64
      Calcium (mg)
      (%DV)
      11.9
      (1%)
      4
      (0%)
      2
      (0%)
      103
      (8%)
      Iron, Fe (mg)
      (%DV)
      0.82
      (5%)
      0.12
      (1%)
      0.05
      (0%)
      1.6
      (9%)
      Potassium, K (mg)
      (%DV)
      201.5
      (4%)
      29.6
      (1%)
      47.4
      (1%)
      162.6
      (3%)
      Magnesium (mg)
      (%DV)
      28.1
      (7%)
      1.7
      (0%)
      2.2
      (1%)
      48
      (11%)
      Phosphorus, P (mg)
      (%DV)
      184.5
      (15%)
      3.6
      (0%)
      4.8
      (0%)
      135.7
      (11%)
      Sodium (mg)
      (%DV)
      320.5
      (13%)
      0.96
      (0%)
      1
      (0%)
      291.2
      (12%)
      Zinc, Zn (mg)
      (%DV)
      0.41
      (4%)
      0.03
      (0%)
      0.03
      (0%)
      1.1
      (10%)
      Copper, Cu (mg)
      (%DV)
      0.03
      (4%)
      0.01
      (1%)
      0.01
      (1%)
      0.15
      (16%)
      Manganese (mg)
      (%DV)
      0.02
      (1%)
      0.02
      (1%)
      0.02
      (1%)
      1.4
      (60%)
      Selenium, Se (mcg)
      (%DV)
      55.8
      (102%)
      0.05
      (0%)
      0
      (0%)
      16.4
      (30%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      0.46
      (0%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      --
      Iodine, I (mcg) --
      --
      --
      --
      Chlorine (mg) --
      --
      --
      --
      Chromium (mcg) --
      --
      --
      --
        Vitamins
      Food # 1 2 3 4
      Weight (g) 85 12 20 64
      Vitamin A, RAE (mcg)
      (%DV)
      5.1
      (1%)
      52.3
      (6%)
      8.4
      (1%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0.48
      (1%)
      2.7
      (3%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.01
      (1%)
      0.01
      (1%)
      0.01
      (1%)
      0.25
      (21%)
      Riboflavin (B2) (mg)
      (%DV)
      0.04
      (3%)
      0.01
      (1%)
      0
      (0%)
      0.11
      (8%)
      Niacin (B3) (mg)
      (%DV)
      4.9
      (31%)
      0.04
      (0%)
      0.12
      (1%)
      2.8
      (18%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.11
      (2%)
      0.02
      (0%)
      0.02
      (0%)
      0.41
      (8%)
      Vitamin B6 (mg)
      (%DV)
      0.18
      (11%)
      0.01
      (1%)
      0.02
      (1%)
      0.14
      (8%)
      Biotin (mcg) --
      --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      1.7
      (0%)
      16.3
      (4%)
      3
      (1%)
      26.9
      (7%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      1.7
      (0%)
      16.3
      (4%)
      3
      (1%)
      26.9
      (7%)
      Folate DFE (mcg)
      (%)
      1.7
      (0%)
      16.3
      (4%)
      3
      (1%)
      26.9
      (7%)
      Choline (mg)
      (%DV)
      24.9
      (5%)
      1.2
      (0%)
      1.3
      (0%)
      17.4
      (3%)
      Vitamin B12 (mcg)
      (%DV)
      0.99
      (41%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 5.1
      0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      627.1
      (6%)
      89.8
      (1%)
      1.3
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      20.2
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 17 1045.2 166.6 1.9
      Lycopene (mcg) 0
      0
      514.6
      0
      Lut + Zeaxanthin (mcg) 0
      277.4
      24.6
      55.7
      Vitamin E (mg)
      (%DV)
      0.72
      (5%)
      0.02
      (0%)
      0.11
      (1%)
      1.7
      (11%)
      Vitamin D (mcg)
      (%DV)
      1.7
      (9%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      --
      Vitamin D3 (mcg) 1.7
      --
      --
      --
      Vitamin D (IU)
      (%DV)
      68
      (9%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      2.1
      (2%)
      12.3
      (10%)
      1.6
      (1%)
      5
      (4%)
      Vitamin K1 (mcg) --
      0
      0
      0.38
      Menaquinone-4 (K2) (mcg) --
      --
      --
      --
        Other
      Food # 1 2 3 4
      Weight (g) 85 12 20 64
      Water (g) 62.2
      11.4
      18.9
      25
      Ash (g) 1
      0.07
      0.1
      1
      Alcohol (g) 0
      0
      0
      0
      Caffeine (mg) 0
      0
      0
      0
      Theobromine (mg) 0
      0
      0
      0
      PRAL score 11.52
      -0.52
      -0.82
      2.89
        Carbohydrates
      Food # 1 2 3 4
      Weight (g) 85 12 20 64
      Soluble Fiber (g) --
      --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      0
      0
      0.02
      Glucose (Dextrose) (g) --
      0.05
      0.25
      0.68
      Fructose (g) --
      0.1
      0.27
      1.4
      Lactose (g) --
      0
      0
      0.01
      Maltose (g) --
      0
      0
      0.65
      Galactose (g) --
      0
      0
      0
      Starch (g) --
      0
      0
      18.4
      Carbohydrate, other (g) --
      --
      --
      --
      Total sugar alcohols (g) --
      --
      --
      --
        Fats
      Food # 1 2 3 4
      Weight (g) 85 12 20 64
      Monounsaturated Fats (g) 0.666
      0.001
      0.006
      0.397
      Polyunsaturated Fats (g) 0.943
      0.019
      0.017
      1.019
      Omega 3s (g)
      (%AI)
      0.748
      (47%)
      0.014
      (1%)
      0.001
      (0%)
      0.089
      (6%)
      Omega 6s (g)
      (%AI)
      0.047
      (0%)
      0.006
      (0%)
      0.016
      (0%)
      0.925
      (5%)
      Omega 3 to Omega 6 Ratio 16
      2.4
      0.04
      0.1
      Omega 6 to Omega 3 Ratio 0.06
      0.42
      26.67
      10.4
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      0.088
      (5%)
      Eicosapentaenoic Acid (EPA) (g) 0.198
      0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0.015
      0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0.535
      0
      0
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      0.001
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      0.922
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      0.001
      c-c-n6-Eicosadienoic Acid (g) --
      --
      --
      0.001
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      0
      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
      0.001
      Capric Acid (10:0) (g) 0
      0
      0
      0.005
      Lauric Acid (12:0) (g) 0
      0
      0
      0.008
      Tridecanoic Acid (13:0) (g) --
      --
      --
      --
      Myristic Acid (14:0) (g) 0.07
      0
      0
      0.005
      Pentadecanoic Acid (15:0) (g) --
      --
      --
      0.002
      Palmitic Acid (16:0) (g) 0.503
      0.004
      0.004
      0.278
      Margaric Acid (17:0) (g) --
      --
      --
      0.002
      Stearic Acid (18:0) (g) 0.1
      0.001
      0.002
      0.148
      Arachidic Acid (20:0) (g) --
      --
      --
      0.004
      Behenic Acid (22:0) (g) --
      --
      --
      0.004
      Lignoceric Acid (24:0) (g) --
      --
      --
      0.003
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      --
      0
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      0
      Palmitoleic Acid (16:1) (g) 0.122
      0
      0
      0.01
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      0.01
      Heptadecenoic Acid (17:1) (g) --
      --
      --
      0.001
      Oleic Acid (18:1) (g) 0.44
      0.001
      0.006
      0.374
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      0.364
      c-Vaccenic acid (g) --
      --
      --
      --
      Gadoleic Acid (20:1) (g) 0.066
      0
      0
      0.011
      Docosenoic Acid (22:1) (g) 0.037
      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) 0.047
      0.006
      0.016
      0.925
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      0.001
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      --
      Octadecatrienoic (undiff) (g) 0.06
      0.014
      0.001
      0.089
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      0
      Parinaric Acid (18:4) (g) 0.043
      0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      0.001
      Eicosatetraenoic Acid 20:4 (g) 0.043
      0
      0
      0.003
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      --
      22:4 (g) --
      --
      --
      0
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      0.003
      t-Monoenoic Fats (g) --
      --
      --
      0.01
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      0
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      0.01
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      0
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      0.003
      t-t-Octadecadienoic Acid (g) --
      --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      0.001
      --
      Stigmasterol (g) --
      --
      --
      --
      Campesterol (g) --
      --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      --
      Amino Acids
      Food # 1 2 3 4
      Weight (g) 85 12 20 64
      Essential  
      Histidine (mg)
      (%RDI)
      591
      (84%)
      3
      (0%)
      3
      (0%)
      --
      (--%)
      Isoleucine (mg)
      (%RDI)
      925
      (66%)
      5
      (0%)
      4
      (0%)
      --
      (--%)
      Leucine (mg)
      (%RDI)
      1632
      (60%)
      9
      (0%)
      5
      (0%)
      --
      (--%)
      Lysine (mg)
      (%RDI)
      1844
      (88%)
      8
      (0%)
      5
      (0%)
      --
      (--%)
      Methionine (mg)
      (%RDI)
      594
      (82%)
      2
      (0%)
      1
      (0%)
      --
      (--%)
      Phenylalanine (mg)
      (%RDI)
      784
      (90%)
      8
      (1%)
      5
      (1%)
      --
      (--%)
      Threonine (mg)
      (%RDI)
      880
      (84%)
      5
      (0%)
      5
      (1%)
      --
      (--%)
      Tryptophan (mg)
      (%RDI)
      225
      (80%)
      1
      (0%)
      1
      (0%)
      --
      (--%)
      Valine (mg)
      (%RDI)
      1034
      (57%)
      7
      (0%)
      4
      (0%)
      --
      (--%)
      Conditional  
      Arginine (mg) 1201
      6
      4
      --
      Cystine (mg)
      (%RDI)
      215
      (75%)
      0.72
      (0%)
      2
      (1%)
      --
      (--%)
      Glycine (mg) 964
      6
      4
      --
      Proline (mg) 710
      5
      3
      --
      Tyrosine (mg)
      (%RDI)
      677
      (77%)
      3
      (0%)
      3
      (0%)
      --
      (--%)
      Non-Essential  
      Alanine (mg) 1214
      7
      5
      --
      Aspartic acid (mg) 2056
      17
      27
      --
      Betaine (mg) --
      0.01
      0.02
      81
      Glutamic acid (mg) 2997
      21
      86
      --
      Hydroxyproline (mg) --
      --
      --
      --
      Serine (mg) 819
      6
      5
      --
      Data Source
      Canned White Tuna (Water Packed)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Romaine Lettuce
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Tomatoes
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Whole Wheat Bread
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.