Nutrition Facts Comparison Tool

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Food #3:

Nutrition Facts Comparison for:

#1 - Cereals oats instant fortified plain prepared with water (boiling water added or microwaved)
100 grams (100g)

#2 - Cereals oats instant fortified plain prepared with water (boiling water added or microwaved)
1 cup, cooked (234g)

#3 -
(0g)

Food Number#1#2#3
Serving Size (Grams)100g234g100g
Macronutrients
Calories68159
Fat (%DV)1.36g
(2%)
3.18g
(5%)
g
(0%)
Saturated Fat (%DV)0.226g
(1%)
0.529g
(3%)
g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(0%)
Carbs (%DV)11.7g
(4%)
27.3g
(9%)
g
(0%)
Fiber (%DV)1.7g
(7%)
4g
(16%)
g
(0%)
Net-Carbs10g23.3gg
Sugar0.5g1.1gg
Protein2.4g
(5%)
5.5g
(11%)
g
(0%)
Vitamins
Vitamin A (%DV)433IU
(9%)
1013.22IU
(20%)
IU
(0%)
Retinol Equiv.130μg304.2μgμg
Retinol130μg304.2μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene0μg0μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.26mg
(17%)
0.608mg
(41%)
mg
(0%)
Vitamin B2 (%DV)
Riboflavin
0.215mg
(13%)
0.503mg
(30%)
mg
(0%)
Vitamin B3 (%DV)
Niacin
3.025mg
(15%)
7.079mg
(35%)
mg
(0%)
Vitamin B5 (%DV)
Pantothenic Acid
0.317mg
(3%)
0.742mg
(7%)
mg
(0%)
Vitamin B6 (%DV)0.29mg
(15%)
0.679mg
(34%)
mg
(0%)
Vitamin B9 (%DV)
Folate
44μg
(11%)
102.96μg
(26%)
μg
(0%)
Folic Acidμgμgμg
Food Folate5μg11.7μgμg
Dietary Folate Equivalents71μg166.14μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(0%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)0.07mg
(0%)
0.16mg
(1%)
mg
(0%)
Vitamin K (%DV)0.4μg
(1%)
0.94μg
(1%)
μg
(0%)
K1 - Dihydrophyllo-quinone0μg0μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
4.7mg
(1%)
11mg
(2%)
mg
(0%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin0μg0μgμg
Minerals
Calcium (%DV)80mg
(8%)
187.2mg
(19%)
mg
(0%)
Copper (%DV)0.066mg
(3%)
0.154mg
(8%)
mg
(0%)
Iron (%DV)5.96mg
(33%)
13.95mg
(78%)
mg
(0%)
Potassium (%DV)61mg
(2%)
142.74mg
(4%)
mg
(0%)
Phosphorus (%DV)77mg
(8%)
180.18mg
(18%)
mg
(0%)
Magnesium (%DV)26mg
(7%)
60.84mg
(15%)
mg
(0%)
Manganese (%DV)0.558mg
(28%)
1.306mg
(65%)
mg
(0%)
Sodium (%DV)49mg
(2%)
115mg
(5%)
mg
(0%)
Selenium (%DV)5μg
(7%)
11.7μg
(17%)
μg
(0%)
Zinc (%DV)0.62mg
(4%)
1.45mg
(10%)
mg
(0%)
Carbs and Sugars
Starch10.37g24.27gg
Sucrose0.29g0.68gg
Glucose0g0gg
Fructose0g0gg
Lactose0g0gg
Maltose0g0gg
Galactose0.16g0.37gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.030.03
Omega 6 to Omega 3 Ratio34.2534.25
Total Omega 3s12mg28mgmg
18D3 Linolenic12mg28mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s411mg962mgmg
18D2411mg962mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
57mg
(8%)
133mg
(19%)
mg
(0%)
Isoleucine
(%RDI)
105mg
(8%)
246mg
(18%)
mg
(0%)
Leucine
(%RDI)
200mg
(7%)
468mg
(17%)
mg
(0%)
Lysine
(%RDI)
135mg
(6%)
316mg
(15%)
mg
(0%)
Methionine
(%RDI)
40mg
(5%)
94mg
(13%)
mg
(0%)
Phenylalanine
(%RDI)
130mg
(15%)
304mg
(35%)
mg
(0%)
Threonine
(%RDI)
83mg
(8%)
194mg
(18%)
mg
(0%)
Tryptophan
(%RDI)
40mg
(14%)
94mg
(34%)
mg
(0%)
Valine
(%RDI)
151mg
(8%)
353mg
(19%)
mg
(0%)
More Amino Acids
Arginine177mg414mgmg
Alanine120mg281mgmg
Aspartic Acidmgmgmg
Cystine
(%RDI)
86mg
(30%)
201mg
(70%)
mg
(0%)
Glutamic Acidmgmgmg
Glycine140mg328mgmg
Proline101mg236mgmg
Serine137mg321mgmg
Tyrosine
(%RDI)
85mg
(10%)
199mg
(23%)
mg
(0%)
Hydroxy-proline~mg~mgmg
Other
Ash0.56g1.31gg
Water84.03g196.63gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
3.4%7.95%%
Percent Water84%196.6%%
Protein to Carb Ratio (g/g)0.210.2Zero
Carbs

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.