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Canned White Tuna (Water Packed)
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×
Romaine Lettuce
×
×
Tomatoes
×
×
Whole Wheat Bread
×

Nutrition Facts Comparison Tool

Nutrition Comparison of Canned White Tuna (Water Packed) vs Romaine Lettuce vs Tomatoes vs Whole Wheat Bread

Calorie 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


65g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 4% DV 2.5g
  • Romaine Lettuce 1 leaf inner (x2) 0% DV 0g
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
  • Romaine Lettuce 1 leaf inner (x2) 0% DV 0.4g
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.8g
  • Whole Wheat Bread 2 slices (x1) 9% 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 0.1g
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.2g
  • 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

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
  • Romaine Lettuce 1 leaf inner (x2) 1% DV 0.3g
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 1% DV 0.2g
  • Whole Wheat Bread 2 slices (x1) 15% DV 3.8g

Sugar 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 0.1g
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 1% DV 0.5g
  • 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 0.8mg
  • Romaine Lettuce 1 leaf inner (x2) 1% DV 0.1mg
  • Tomatoes 1 slice, medium (1/4 inch thick) (x1) 0% DV 0.1mg
  • 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

Table Legend

  1. Canned White Tuna (Water Packed)
  2. Romaine Lettuce
  3. Tomatoes
  4. Whole Wheat Bread
~ = 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
(4%)
0
(0%)
0
(0%)
2.2
(3%)
Protein (g)
(%DV)
20.1
(40%)
0.1
(0%)
0.2
(0%)
8
(16%)
Carbohydrate (g)
(%DV)
0
(0%)
0.4
(0%)
0.8
(0%)
27.3
(9%)
Sugars (g)
(%DV)
0
(0%)
0.1
(0%)
0.5
(1%)
2.8
(6%)
Fiber (g)
(%DV)
0
(0%)
0.3
(1%)
0.2
(1%)
3.8
(15%)
Cholesterol (mg)
(%DV)
35.7
(12%)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.7
(3%)
0
(0%)
0
(0%)
0.5
(2%)
Net-Carbs (g) 0
0.1
0.5
23.5
Trans Fatty Acids (g) ~
0
0
0
  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)
0.8
(5%)
0.1
(1%)
0.1
(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%)
1
(0%)
1
(0%)
291.2
(12%)
Zinc, Zn (mg)
(%DV)
0.4
(4%)
0
(0%)
0
(0%)
1.1
(10%)
Copper, Cu (mg)
(%DV)
0
(4%)
0
(1%)
0
(1%)
0.1
(16%)
Manganese (mg)
(%DV)
0
(1%)
0
(1%)
0
(1%)
1.4
(60%)
Selenium, Se (μg)
(%DV)
55.8
(102%)
0
(0%)
0
(0%)
16.4
(30%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
0.5
(0%)
~
(~%)
Molybdenum (μg) ~
~
~
~
Iodine, I (μg) ~
~
~
~
Chlorine (mg) ~
~
~
~
Chromium (μg) ~
~
~
~
  Vitamins
Food # 1 2 3 4
Weight (g) 85 12 20 64
Vitamin A, RAE (μg)
(%DV)
5.1
(1%)
52.3
(6%)
8.4
(1%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0.5
(1%)
2.7
(3%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(1%)
0
(1%)
0
(1%)
0.3
(21%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0
(1%)
0
(0%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
4.9
(31%)
0
(0%)
0.1
(1%)
2.8
(18%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
0
(0%)
0
(0%)
0.4
(8%)
Vitamin B6 (mg)
(%DV)
0.2
(11%)
0
(1%)
0
(1%)
0.1
(8%)
Biotin (μg) ~
~
~
~
Folate (B9) (μg)
(%DV)
1.7
(0%)
16.3
(4%)
3
(1%)
26.9
(7%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
1.7
(0%)
16.3
(4%)
3
(1%)
26.9
(7%)
Folate DFE (μg)
(%)
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 (μg)
(%DV)
1
(41%)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 5.1
0
0
0
Carotene, beta (μg)
(%RDA)
0
(0%)
627.1
(6%)
89.8
(1%)
1.3
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
20.2
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
17
(1%)
1045.2
(35%)
166.6
(6%)
1.9
(0%)
Lycopene (μg) 0
0
514.6
0
Lut + Zeaxanthin (μg) 0
277.4
24.6
55.7
Vitamin E (mg)
(%DV)
0.7
(5%)
0
(0%)
0.1
(1%)
1.7
(11%)
Vitamin D (μg)
(%DV)
1.7
(9%)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
~
Vitamin D3 (μg) 1.7
~
~
~
Vitamin D (IU)
(%DV)
68
(9%)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
2.1
(2%)
12.3
(10%)
1.6
(1%)
5
(4%)
Vitamin K1 (μg) ~
0
0
0.4
Menaquinone-4 (μg) ~
~
~
~
  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
0
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
Glucose (Dextrose) (g) ~
0
0.3
0.7
Fructose (g) ~
0.1
0.3
1.4
Lactose (g) ~
0
0
0
Maltose (g) ~
0
0
0.7
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
Monosaturated Fats (mg) 666
1
6
397
Polyunsaturated Fats (mg) 943
19
17
1019
Omega 3s (mg)
(%AI)
791
(49%)
14
(1%)
1
(0%)
88
(6%)
Omega 6s (mg)
(%AI)
47
(0%)
6
(0%)
16
(0%)
929
(5%)
Omega 3 to Omega 6 Ratio 16.93
2.4
0.04
0.1
Omega 6 to Omega 3 Ratio 0.06
0.42
26.67
10.51
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
88
20:5 n-3 (EPA) (mg) 198
0
0
0
22:5 n-3 (DPA) (mg) 15
0
0
0
22:6 n-3 (DHA) (mg) 535
0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
3
Stigmasterol (mg) ~
~
~
~
Campesterol (mg) ~
~
~
~
Beta-sitosterol (mg) ~
~
~
~
Phytosterols (mg) ~
~
1.4
~
4:0 (mg) 0
0
0
0
6:0 (mg) 0
0
0
0
8:0 (mg) 0
0
0
1
10:0 (mg) 0
0
0
5
12:0 (mg) 0
0
0
8
13:0 (mg) ~
~
~
~
14:0 (mg) 70
0
0
5
15:0 (mg) ~
~
~
2
16:0 (mg) 503
4
4
278
17:0 (mg) ~
~
~
2
18:0 (mg) 100
1
2
148
20:0 (mg) ~
~
~
4
22:0 (mg) ~
~
~
4
24:0 (mg) ~
~
~
3
14:1 (mg) ~
~
~
0
15:1 (mg) ~
~
~
0
16:1 undifferentiated (mg) 122
0
0
10
16:1 c (mg) ~
~
~
10
17:1 (mg) ~
~
~
1
18:1 undifferentiated (mg) 440
1
6
374
18:1 c (mg) ~
~
~
364
18:1-11 t (18:1t n-7) (mg) ~
~
~
~
20:1 (mg) 66
0
0
11
22:1 undifferentiated (mg) 37
0
0
0
22:1 c (mg) ~
~
~
0
24:1 c (mg) ~
~
~
0
18:2 undiff (mg) 47
6
16
925
18:2 n-6 c,c (mg) ~
~
~
922
18:2 CLAs (mg) ~
~
~
1
18:2 i (mg) ~
~
~
~
18:3 undiff (mg) 60
14
1
89
18:3 n-6 c,c,c (mg) ~
~
~
1
18:3i (mg) ~
~
~
0
18:4 (mg) 43
0
0
0
20:2 n-6 c,c (mg) ~
~
~
1
20:3 undifferentiated (mg) ~
~
~
1
20:3 n-3 (mg) ~
~
~
1
20:3 n-6 (mg) ~
~
~
0
20:4 undifferentiated (mg) 43
0
0
3
20:4 n-6 (mg) ~
~
~
~
21:5 (mg) ~
~
~
~
22:4 (mg) ~
~
~
0
Trans-Monoenoic Fats (mg) ~
~
~
10
16:1 t (mg) ~
~
~
0
18:1 t (mg) ~
~
~
10
22:1 t (mg) ~
~
~
0
18:2 t not further def. (mg) ~
~
~
3
18:2 t,t (mg) ~
~
~
~
  Amino Acids
Food # 1 2 3 4
Weight (g) 85 12 20 64
Betaine (mg) ~
0
0
81
Tryptophan (mg)
(%RDI)
225
(80%)
1
(0%)
1
(0%)
~
(~%)
Threonine (mg)
(%RDI)
880
(84%)
5
(0%)
5
(1%)
~
(~%)
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%)
~
(~%)
Cystine (mg)
(%RDI)
215
(75%)
1
(0%)
2
(1%)
~
(~%)
Phenylalanine (mg)
(%RDI)
784
(90%)
8
(1%)
5
(1%)
~
(~%)
Tyrosine (mg)
(%RDI)
677
(77%)
3
(0%)
3
(0%)
~
(~%)
Valine (mg)
(%RDI)
1034
(57%)
7
(0%)
4
(0%)
~
(~%)
Arginine (mg) 1201
6
4
~
Histidine (mg)
(%RDI)
591
(84%)
3
(0%)
3
(0%)
~
(~%)
Alanine (mg) 1214
7
5
~
Aspartic acid (mg) 2056
17
27
~
Glutamic acid (mg) 2997
21
86
~
Glycine (mg) 964
6
4
~
Proline (mg) 710
5
3
~
Serine (mg) 819
6
5
~
Hydroxyproline (mg) ~
~
~
~
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