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Nutrition Facts Comparison Tool

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Brown Rice
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Whole Wheat Bread
×
×
Baked Sweet Potatoes
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 12% DV 248 calories
  • Whole Wheat Bread 2 slices (x1) 8% DV 161 calories
  • Baked Sweet Potatoes 1 cup (x1) 9% DV 180 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 3% DV 2g
  • Whole Wheat Bread 2 slices (x1) 3% DV 2.2g
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0.3g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 17% DV 51.7g
  • Whole Wheat Bread 2 slices (x1) 9% DV 27.3g
  • Baked Sweet Potatoes 1 cup (x1) 14% DV 41.4g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 11% DV 5.5g
  • Whole Wheat Bread 2 slices (x1) 16% DV 8g
  • Baked Sweet Potatoes 1 cup (x1) 8% DV 4g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 0% DV 0mg
  • Whole Wheat Bread 2 slices (x1) 0% DV 0mg
  • Baked Sweet Potatoes 1 cup (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 12% DV 3.2g
  • Whole Wheat Bread 2 slices (x1) 14% DV 3.8g
  • Baked Sweet Potatoes 1 cup (x1) 24% DV 6.6g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 1% DV 0.5g
  • Whole Wheat Bread 2 slices (x1) 6% DV 2.8g
  • Baked Sweet Potatoes 1 cup (x1) 26% DV 13g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 6% DV 1.1mg
  • Whole Wheat Bread 2 slices (x1) 9% DV 1.6mg
  • Baked Sweet Potatoes 1 cup (x1) 8% DV 1.4mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 0% DV 6.1mg
  • Whole Wheat Bread 2 slices (x1) 8% DV 103mg
  • Baked Sweet Potatoes 1 cup (x1) 6% DV 76mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Brown Rice 1 cup (x1) 4% DV 173.7mg
  • Whole Wheat Bread 2 slices (x1) 3% DV 162.6mg
  • Baked Sweet Potatoes 1 cup (x1) 20% DV 950mg
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Table Legend

  1. Brown Rice
  2. Whole Wheat Bread
  3. Baked Sweet Potatoes
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 202 64 200
Calories
(%DV)
248
(12%)
161
(8%)
180
(9%)
Fat (g)
(%DV)
2
(3%)
2.2
(3%)
0.3
(0%)
Protein (g)
(%DV)
5.5
(11%)
8
(16%)
4
(8%)
Carbohydrate (g)
(%DV)
51.7
(17%)
27.3
(9%)
41.4
(14%)
Sugars (g)
(%DV)
0.5
(1%)
2.8
(6%)
13
(26%)
Fiber (g)
(%DV)
3.2
(12%)
3.8
(14%)
6.6
(24%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.5
(3%)
0.5
(2%)
0.1
(1%)
Net-Carbs (g) 48.4
23.5
34.8
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 202 64 200
Calcium (mg)
(%DV)
6.1
(0%)
103
(8%)
76
(6%)
Iron, Fe (mg)
(%DV)
1.1
(6%)
1.6
(9%)
1.4
(8%)
Potassium, K (mg)
(%DV)
173.7
(4%)
162.6
(3%)
950
(20%)
Magnesium (mg)
(%DV)
78.8
(19%)
48
(11%)
54
(13%)
Phosphorus, P (mg)
(%DV)
208.1
(17%)
135.7
(11%)
108
(9%)
Sodium (mg)
(%DV)
8.1
(0%)
291.2
(12%)
72
(3%)
Zinc, Zn (mg)
(%DV)
1.4
(13%)
1.1
(10%)
0.6
(6%)
Copper, Cu (mg)
(%DV)
0.2
(24%)
0.1
(16%)
0.3
(36%)
Manganese (mg)
(%DV)
2
(86%)
1.4
(60%)
1
(43%)
Selenium, Se (μg)
(%DV)
11.7
(21%)
16.4
(30%)
0.4
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 202 64 200
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
1922
(214%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
39.2
(44%)
Thiamin (B1) (mg)
(%DV)
0.4
(30%)
0.3
(21%)
0.2
(18%)
Riboflavin (B2) (mg)
(%DV)
0.1
(11%)
0.1
(8%)
0.2
(16%)
Niacin (B3) (mg)
(%DV)
5.2
(32%)
2.8
(18%)
3
(19%)
Vitamin B5 (PA) (mg)
(%DV)
0.8
(15%)
0.4
(8%)
1.8
(35%)
Vitamin B6 (mg)
(%DV)
0.2
(15%)
0.1
(8%)
0.6
(34%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
18.2
(5%)
26.9
(7%)
12
(3%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
18.2
(5%)
26.9
(7%)
12
(3%)
Folate DFE (μg)
(%)
18.2
(5%)
26.9
(7%)
12
(3%)
Choline (mg)
(%DV)
18.6
(3%)
17.4
(3%)
26.2
(5%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
0
(0%)
1.3
(0%)
23018
(213%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
86
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
1.9
(0%)
38436
(1281%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
55.7
0
Vitamin E (mg)
(%DV)
0.3
(2%)
1.7
(11%)
1.4
(9%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.4
(0%)
5
(4%)
4.6
(4%)
Vitamin K1 (μg) 0
0.4
0
Menaquinone-4 (μg) 0
~
~
  Other
Food # 1 2 3
Weight (g) 202 64 200
Water (g) 141.9
25
151.6
Ash (g) 1
1
3
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.59
2.89
-16.49
  Carbohydrates
Food # 1 2 3
Weight (g) 202 64 200
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.5
0
4.6
Glucose (Dextrose) (g) 0
0.7
1.1
Fructose (g) 0
1.4
1
Lactose (g) 0
0
0
Maltose (g) 0
0.7
6.2
Galactose (g) 0
0
0
Starch (g) 50.1
18.4
14.1
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 202 64 200
Monounsaturated Fats (mg) 745
397
4
Polyunsaturated Fats (mg) 739
1019
184
Omega 3s (mg)
(%AI)
22
(1%)
88
(6%)
12
(1%)
Omega 6s (mg)
(%AI)
717
(4%)
929
(5%)
180
(1%)
Omega 3 to Omega 6 Ratio 0.03
0.1
0.07
Omega 6 to Omega 3 Ratio 32.27
10.51
15
18:3 n-3 c,c,c (ALA) (mg) 22
88
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) 0
3
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 4
1
0
10:0 (mg) 30
5
0
12:0 (mg) 4
8
0
13:0 (mg) ~
~
~
14:0 (mg) 18
5
0
15:0 (mg) 4
2
0
16:0 (mg) 400
278
100
17:0 (mg) 0
2
0
18:0 (mg) 44
148
4
20:0 (mg) 8
4
0
22:0 (mg) 0
4
0
24:0 (mg) 10
3
0
14:1 (mg) 0
0
0
15:1 (mg) 0
0
0
16:1 undifferentiated (mg) 2
10
0
16:1 c (mg) 2
10
~
17:1 (mg) 0
1
0
18:1 undifferentiated (mg) 737
374
4
18:1 c (mg) 737
364
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 6
11
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) 0
0
~
24:1 c (mg) 0
0
~
18:2 undiff (mg) 717
925
180
18:2 n-6 c,c (mg) 717
922
~
18:2 CLAs (mg) 0
1
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 22
89
12
18:3 n-6 c,c,c (mg) 0
1
~
18:3i (mg) 0
0
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) 0
1
0
20:3 undifferentiated (mg) 0
1
0
20:3 n-3 (mg) 0
1
~
20:3 n-6 (mg) 0
0
~
20:4 undifferentiated (mg) 0
3
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) 0
0
~
Trans-Monoenoic Fats (mg) 0
10
~
16:1 t (mg) 0
0
~
18:1 t (mg) 0
10
~
22:1 t (mg) 0
0
~
18:2 t not further def. (mg) 0
3
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 202 64 200
Betaine (mg) 1
81
69
Tryptophan (mg)
(%RDI)
67
(24%)
~
(~%)
80
(29%)
Threonine (mg)
(%RDI)
192
(18%)
~
(~%)
214
(20%)
Isoleucine (mg)
(%RDI)
220
(16%)
~
(~%)
140
(10%)
Leucine (mg)
(%RDI)
432
(16%)
~
(~%)
236
(9%)
Lysine (mg)
(%RDI)
200
(10%)
~
(~%)
168
(8%)
Methionine (mg)
(%RDI)
117
(16%)
~
(~%)
74
(10%)
Cystine (mg)
(%RDI)
63
(22%)
~
(~%)
56
(20%)
Phenylalanine (mg)
(%RDI)
269
(31%)
~
(~%)
228
(26%)
Tyrosine (mg)
(%RDI)
196
(22%)
~
(~%)
88
(10%)
Valine (mg)
(%RDI)
305
(17%)
~
(~%)
220
(12%)
Arginine (mg) 396
~
140
Histidine (mg)
(%RDI)
133
(19%)
~
(~%)
78
(11%)
Alanine (mg) 305
~
198
Aspartic acid (mg) 489
~
976
Glutamic acid (mg) 1063
~
396
Glycine (mg) 257
~
162
Proline (mg) 244
~
134
Serine (mg) 271
~
226
Hydroxyproline (mg) ~
~
~
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