Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Squash winter butternut cooked baked without salt
100 grams (100g)

#2 - Squash winter butternut cooked baked without salt
100 grams (100g)

#3 - Pumpkin cooked boiled drained without salt
100 grams (100g)

Food Number#1#2#3
Serving Size (Grams)100g100g100g
Macronutrients
Calories404020
Fat (%DV)0.09g
(0%)
0.09g
(0%)
0.07g
(0%)
Saturated Fat (%DV)0.019g
(0%)
0.019g
(0%)
0.037g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)10.5g
(4%)
10.5g
(4%)
4.9g
(2%)
Fiber (%DV)3.2g
(13%)
3.2g
(13%)
1.1g
(4%)
Net-Carbs7.3g7.3g3.8g
Sugar2g2g2.1g
Protein0.9g
(2%)
0.9g
(2%)
0.7g
(1%)
Vitamins
Vitamin A (%DV)11155IU
(223%)
11155IU
(223%)
5755IU
(115%)
Retinol Equiv.558μg558μg288μg
Retinol0μg0μg0μg
Alpha-Carotene1130μg1130μg2715μg
Beta-Carotene4570μg4570μg2096μg
Beta-cryptoxanthin3116μg3116μg0μg
Vitamin B1 (%DV)
Thiamin
0.072mg
(5%)
0.072mg
(5%)
0.031mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.017mg
(1%)
0.017mg
(1%)
0.078mg
(5%)
Vitamin B3 (%DV)
Niacin
0.969mg
(5%)
0.969mg
(5%)
0.413mg
(2%)
Vitamin B5 (%DV)
Pantothenic Acid
0.359mg
(4%)
0.359mg
(4%)
0.201mg
(2%)
Vitamin B6 (%DV)0.124mg
(6%)
0.124mg
(6%)
0.044mg
(2%)
Vitamin B9 (%DV)
Folate
19μg
(5%)
19μg
(5%)
9μg
(2%)
Folic Acidμgμgμg
Food Folate19μg19μg9μg
Dietary Folate Equivalents19μg19μg9μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)15.1mg
(25%)
15.1mg
(25%)
4.7mg
(8%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)1.29mg
(6%)
1.29mg
(6%)
0.8mg
(4%)
Vitamin K (%DV)1μg
(1%)
1μg
(1%)
0.8μg
(1%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
6.2mg
(1%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin0μg0μg1014μg
Minerals
Calcium (%DV)41mg
(4%)
41mg
(4%)
15mg
(2%)
Copper (%DV)0.065mg
(3%)
0.065mg
(3%)
0.091mg
(5%)
Iron (%DV)0.6mg
(3%)
0.6mg
(3%)
0.57mg
(3%)
Potassium (%DV)284mg
(8%)
284mg
(8%)
230mg
(7%)
Phosphorus (%DV)27mg
(3%)
27mg
(3%)
30mg
(3%)
Magnesium (%DV)29mg
(7%)
29mg
(7%)
9mg
(2%)
Manganese (%DV)0.172mg
(9%)
0.172mg
(9%)
0.089mg
(4%)
Sodium (%DV)4mg
(0%)
4mg
(0%)
1mg
(0%)
Selenium (%DV)0.5μg
(1%)
0.5μg
(1%)
0.2μg
(0%)
Zinc (%DV)0.13mg
(1%)
0.13mg
(1%)
0.23mg
(2%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio1.711.711
Omega 6 to Omega 3 Ratio0.580.581
Total Omega 3s24mg24mg2mg
18D3 Linolenic24mg24mg2mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)~mg~mg0mg
22D5 Docosapent-aenoic (DPA)~mg~mg0mg
22D6 Docosahex-aenoic (DHA)~mg~mg0mg
Total Omega 6s14mg14mg2mg
18D214mg14mg2mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
17mg
(2%)
17mg
(2%)
11mg
(2%)
Isoleucine
(%RDI)
35mg
(3%)
35mg
(3%)
23mg
(2%)
Leucine
(%RDI)
51mg
(2%)
51mg
(2%)
34mg
(1%)
Lysine
(%RDI)
33mg
(2%)
33mg
(2%)
39mg
(2%)
Methionine
(%RDI)
11mg
(2%)
11mg
(2%)
8mg
(1%)
Phenylalanine
(%RDI)
35mg
(4%)
35mg
(4%)
23mg
(3%)
Threonine
(%RDI)
27mg
(3%)
27mg
(3%)
21mg
(2%)
Tryptophan
(%RDI)
13mg
(5%)
13mg
(5%)
9mg
(3%)
Valine
(%RDI)
39mg
(2%)
39mg
(2%)
25mg
(1%)
More Amino Acids
Arginine50mg50mg39mg
Alanine38mg38mg20mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
8mg
(3%)
8mg
(3%)
2mg
(1%)
Glutamic Acidmgmgmg
Glycine33mg33mg19mg
Proline32mg32mg19mg
Serine35mg35mg32mg
Tyrosine
(%RDI)
30mg
(3%)
30mg
(3%)
30mg
(3%)
Hydroxy-proline~mg~mg~mg
Other
Ash0.72g0.72g0.62g
Water87.8g87.8g93.69g
Alcohol~g~g0g
Caffeine~mg~mg0mg
Theobromine~mg~mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
2%2%1%
Percent Water87.8%87.8%93.7%
Protein to Carb Ratio (g/g)0.090.090.14

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.