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Nutrition Facts Comparison Tool

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Whole Wheat Bread
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Roasted Turkey Breast
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Iceberg Lettuce
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories
  • Roasted Turkey Breast 6 oz (x1) 12% DV 250 calories
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 10 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
  • Roasted Turkey Breast 6 oz (x1) 5% DV 3.5g
  • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0.1g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Whole Wheat Bread 2 slices (x1) 9% DV 27.3g
  • Roasted Turkey Breast 6 oz (x1) 0% DV 0g
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 2.1g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g
  • Roasted Turkey Breast 6 oz (x1) 102% DV 51.2g
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 0.6g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg
  • Roasted Turkey Breast 6 oz (x1) 45% DV 136mg
  • Iceberg Lettuce 1 cup shredded (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g
  • Roasted Turkey Breast 6 oz (x1) 0% DV 0g
  • Iceberg Lettuce 1 cup shredded (x1) 3% DV 0.9g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g
  • Roasted Turkey Breast 6 oz (x1) 0% DV 0g
  • Iceberg Lettuce 1 cup shredded (x1) 3% DV 1.4g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg
  • Roasted Turkey Breast 6 oz (x1) 7% DV 1.2mg
  • Iceberg Lettuce 1 cup shredded (x1) 2% DV 0.3mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg
  • Roasted Turkey Breast 6 oz (x1) 1% DV 15.3mg
  • Iceberg Lettuce 1 cup shredded (x1) 1% DV 13mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
  • Roasted Turkey Breast 6 oz (x1) 9% DV 423.3mg
  • Iceberg Lettuce 1 cup shredded (x1) 2% DV 101.5mg
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Table Legend

  1. Whole Wheat Bread
  2. Roasted Turkey Breast
  3. Iceberg Lettuce
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 64 170 72
Calories
(%DV)
161
(8%)
250
(12%)
10
(1%)
Fat (g)
(%DV)
2.2
(3%)
3.5
(5%)
0.1
(0%)
Protein (g)
(%DV)
8
(16%)
51.2
(102%)
0.6
(1%)
Carbohydrate (g)
(%DV)
27.3
(9%)
0
(0%)
2.1
(1%)
Sugars (g)
(%DV)
2.8
(6%)
0
(0%)
1.4
(3%)
Fiber (g)
(%DV)
3.8
(14%)
0
(0%)
0.9
(3%)
Cholesterol (mg)
(%DV)
0
(0%)
136
(45%)
0
(0%)
Saturated Fats (g)
(%DV)
0.5
(2%)
1
(5%)
0
(0%)
Net-Carbs (g) 23.5
0
1.3
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 64 170 72
Calcium (mg)
(%DV)
103
(8%)
15.3
(1%)
13
(1%)
Iron, Fe (mg)
(%DV)
1.6
(9%)
1.2
(7%)
0.3
(2%)
Potassium, K (mg)
(%DV)
162.6
(3%)
423.3
(9%)
101.5
(2%)
Magnesium (mg)
(%DV)
48
(11%)
54.4
(13%)
5
(1%)
Phosphorus, P (mg)
(%DV)
135.7
(11%)
391
(31%)
14.4
(1%)
Sodium (mg)
(%DV)
291.2
(12%)
168.3
(7%)
7.2
(0%)
Zinc, Zn (mg)
(%DV)
1.1
(10%)
2.9
(27%)
0.1
(1%)
Copper, Cu (mg)
(%DV)
0.1
(16%)
0.1
(12%)
0
(2%)
Manganese (mg)
(%DV)
1.4
(60%)
0
(1%)
0.1
(4%)
Selenium, Se (μg)
(%DV)
16.4
(30%)
51.3
(93%)
0.1
(0%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 64 170 72
Vitamin A, RAE (μg)
(%DV)
0
(0%)
5.1
(1%)
18
(2%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
2
(2%)
Thiamin (B1) (mg)
(%DV)
0.3
(21%)
0.1
(5%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0.1
(8%)
0.3
(27%)
0
(1%)
Niacin (B3) (mg)
(%DV)
2.8
(18%)
20
(125%)
0.1
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(8%)
1.5
(31%)
0.1
(1%)
Vitamin B6 (mg)
(%DV)
0.1
(8%)
1.4
(81%)
0
(2%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
26.9
(7%)
15.3
(4%)
20.9
(5%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
26.9
(7%)
15.3
(4%)
20.9
(5%)
Folate DFE (μg)
(%)
26.9
(7%)
15.3
(4%)
20.9
(5%)
Choline (mg)
(%DV)
17.4
(3%)
143.5
(26%)
4.8
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0.7
(28%)
0
(0%)
Retinol (μg) 0
5.1
0
Carotene, beta (μg)
(%RDA)
1.3
(0%)
0
(0%)
215.3
(2%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
2.9
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
1.9
(0%)
18.7
(1%)
361.4
(12%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 55.7
0
199.4
Vitamin E (mg)
(%DV)
1.7
(11%)
0.1
(1%)
0.1
(1%)
Vitamin D (μg)
(%DV)
0
(0%)
0.5
(3%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
0.5
~
Vitamin D (IU)
(%DV)
0
(0%)
17
(2%)
0
(0%)
Vitamin K (μg)
(%DV)
5
(4%)
0
(0%)
17.4
(14%)
Vitamin K1 (μg) 0.4
0
0
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 64 170 72
Water (g) 25
115.4
68.9
Ash (g) 1
2
0
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 2.89
29
-1.59
  Carbohydrates
Food # 1 2 3
Weight (g) 64 170 72
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0
~
0
Glucose (Dextrose) (g) 0.7
~
0.7
Fructose (g) 1.4
~
0.7
Lactose (g) 0
~
0
Maltose (g) 0.7
~
0
Galactose (g) 0
~
0
Starch (g) 18.4
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 64 170 72
Monounsaturated Fats (mg) 397
1064
4
Polyunsaturated Fats (mg) 1019
898
53
Omega 3s (mg)
(%AI)
88
(6%)
56
(4%)
37
(2%)
Omega 6s (mg)
(%AI)
929
(5%)
772
(5%)
15
(0%)
Omega 3 to Omega 6 Ratio 0.1
0.07
2.48
Omega 6 to Omega 3 Ratio 10.51
13.76
0.4
18:3 n-3 c,c,c (ALA) (mg) 88
34
~
20:5 n-3 (EPA) (mg) 0
7
0
22:5 n-3 (DPA) (mg) 0
9
0
22:6 n-3 (DHA) (mg) 0
7
0
Trans-Polyenoic Fats (mg) 3
5
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
7.2
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 1
0
0
10:0 (mg) 5
7
0
12:0 (mg) 8
9
0
13:0 (mg) ~
~
~
14:0 (mg) 5
31
0
15:0 (mg) 2
7
~
16:0 (mg) 278
632
12
17:0 (mg) 2
9
~
18:0 (mg) 148
308
1
20:0 (mg) 4
3
~
22:0 (mg) 4
2
~
24:0 (mg) 3
0
~
14:1 (mg) 0
3
~
15:1 (mg) 0
0
~
16:1 undifferentiated (mg) 10
95
1
16:1 c (mg) 10
94
~
17:1 (mg) 1
7
~
18:1 undifferentiated (mg) 374
945
3
18:1 c (mg) 364
911
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 11
14
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) 0
0
~
24:1 c (mg) 0
0
~
18:2 undiff (mg) 925
733
15
18:2 n-6 c,c (mg) 922
724
~
18:2 CLAs (mg) 1
2
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 89
34
37
18:3 n-6 c,c,c (mg) 1
2
~
18:3i (mg) 0
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) 1
10
~
20:3 undifferentiated (mg) 1
9
~
20:3 n-3 (mg) 1
0
~
20:3 n-6 (mg) 0
9
~
20:4 undifferentiated (mg) 3
75
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) 0
17
~
Trans-Monoenoic Fats (mg) 10
36
~
16:1 t (mg) 0
2
~
18:1 t (mg) 10
34
~
22:1 t (mg) 0
0
~
18:2 t not further def. (mg) 3
5
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 64 170 72
Betaine (mg) 81
10
0
Tryptophan (mg)
(%RDI)
~
(~%)
488
(174%)
6
(2%)
Threonine (mg)
(%RDI)
~
(~%)
1664
(159%)
18
(2%)
Isoleucine (mg)
(%RDI)
~
(~%)
1314
(94%)
13
(1%)
Leucine (mg)
(%RDI)
~
(~%)
3177
(116%)
18
(1%)
Lysine (mg)
(%RDI)
~
(~%)
3783
(180%)
17
(1%)
Methionine (mg)
(%RDI)
~
(~%)
1199
(165%)
4
(0%)
Cystine (mg)
(%RDI)
~
(~%)
432
(150%)
4
(1%)
Phenylalanine (mg)
(%RDI)
~
(~%)
1477
(169%)
17
(2%)
Tyrosine (mg)
(%RDI)
~
(~%)
1362
(156%)
5
(1%)
Valine (mg)
(%RDI)
~
(~%)
1465
(81%)
17
(1%)
Arginine (mg) ~
2596
11
Histidine (mg)
(%RDI)
~
(~%)
1243
(178%)
6
(1%)
Alanine (mg) ~
2479
18
Aspartic acid (mg) ~
3665
90
Glutamic acid (mg) ~
6217
140
Glycine (mg) ~
1957
11
Proline (mg) ~
2477
7
Serine (mg) ~
1816
18
Hydroxyproline (mg) ~
~
~
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