Nutrition Comparison Tool
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Bananas
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Cooked Medium Grain White Rice
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 10% DV 200 calories
  • Cooked Medium Grain White Rice 1 cup (x1) 12% DV 242 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 1% DV 0.74g
  • Cooked Medium Grain White Rice 1 cup (x1) 1% DV 0.39g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 19% DV 51.4g
  • Cooked Medium Grain White Rice 1 cup (x1) 19% DV 53.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 5% DV 2.5g
  • Cooked Medium Grain White Rice 1 cup (x1) 9% DV 4.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 0% DV 0mg
  • Cooked Medium Grain White Rice 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 1% DV 0.25g
  • Cooked Medium Grain White Rice 1 cup (x1) 1% DV 0.11g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 21% DV 5.9g
  • Cooked Medium Grain White Rice 1 cup (x1) 2% DV 0.56g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 55% DV 27.5g
  • Cooked Medium Grain White Rice 1 cup (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 3% DV 0.59mg
  • Cooked Medium Grain White Rice 1 cup (x1) 15% DV 2.8mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 1% DV 11.3mg
  • Cooked Medium Grain White Rice 1 cup (x1) 0% DV 5.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Bananas 1 cup, mashed (x1) 17% DV 805.5mg
  • Cooked Medium Grain White Rice 1 cup (x1) 1% DV 53.9mg
Comparison Table

Table Legend

  1. Bananas
  2. Cooked Medium Grain White Rice
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 225 186
Calories
(%DV)		 200
(10%)		 242
(12%)
Fat (g)
(%DV)		 0.74
(1%)		 0.39
(1%)
Protein (g)
(%DV)		 2.5
(5%)		 4.4
(9%)
Carbohydrate (g)
(%DV)		 51.4
(19%)		 53.2
(19%)
Sugars (g)
(%DV)		 27.5
(55%)		 --
(--%)
Fiber (g)
(%DV)		 5.9
(21%)		 0.56
(2%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.25
(1%)		 0.11
(1%)
Net-Carbs (g) 45.5
52.6
Trans Fatty Acids (g) 0
--
  Minerals
Food # 1 2
Weight (g) 225 186
Calcium (mg)
(%DV)		 11.3
(1%)		 5.6
(0%)
Iron, Fe (mg)
(%DV)		 0.59
(3%)		 2.8
(15%)
Potassium, K (mg)
(%DV)		 805.5
(17%)		 53.9
(1%)
Magnesium (mg)
(%DV)		 60.8
(14%)		 24.2
(6%)
Phosphorus, P (mg)
(%DV)		 49.5
(4%)		 68.8
(6%)
Sodium (mg)
(%DV)		 2.3
(0%)		 0
(0%)
Zinc, Zn (mg)
(%DV)		 0.34
(3%)		 0.78
(7%)
Copper, Cu (mg)
(%DV)		 0.18
(19%)		 0.07
(8%)
Manganese (mg)
(%DV)		 0.61
(26%)		 0.7
(30%)
Selenium, Se (mcg)
(%DV)		 2.3
(4%)		 14
(25%)
Fluoride, F (mcg)
(%AI)		 5
(0%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 0.45
0.37
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 225 186
Vitamin A, RAE (mcg)
(%DV)		 6.8
(1%)		 0
(0%)
Vitamin C (mg)
(%DV)		 19.6
(22%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.31
(26%)
Riboflavin (B2) (mg)
(%DV)		 0.16
(13%)		 0.03
(2%)
Niacin (B3) (mg)
(%DV)		 1.5
(9%)		 3.4
(21%)
Vitamin B5 (PA) (mg)
(%DV)		 0.75
(15%)		 0.76
(15%)
Vitamin B6 (mg)
(%DV)		 0.83
(49%)		 0.09
(5%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 45
(11%)		 107.9
(27%)
Folic acid (mcg)
(%)		 0
(0%)		 104.2
(26%)
Food Folate (mcg)
(%)		 45
(11%)		 3.7
(1%)
Folate DFE (mcg)
(%)		 45
(11%)		 180.4
(45%)
Choline (mg)
(%DV)		 22.1
(4%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 58.5
(1%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 56.3
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 144 0
Lycopene (mcg) 0
--
Lut + Zeaxanthin (mcg) 49.5
--
Vitamin E (mg)
(%DV)		 0.23
(2%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 1.1
(1%)		 --
(--%)
Vitamin K1 (mcg) 0
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 225 186
Water (g) 168.5
127.6
Ash (g) 2
0.39
Alcohol (g) 0
--
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score -15.71
2.87
  Carbohydrates
Food # 1 2
Weight (g) 225 186
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 5.4
--
Glucose (Dextrose) (g) 11.2
--
Fructose (g) 10.9
--
Lactose (g) 0
--
Maltose (g) 0.02
--
Galactose (g) 0
--
Starch (g) 12.1
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 225 186
Monounsaturated Fats (g) 0.072
0.121
Polyunsaturated Fats (g) 0.164
0.104
Omega 3s (g)
(%AI)		 0.061
(4%)		 0.019
(1%)
Omega 6s (g)
(%AI)		 0.104
(1%)		 0.086
(1%)
Omega 3 to Omega 6 Ratio 0.59
0.22
Omega 6 to Omega 3 Ratio 1.7
4.6
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
Docosapentaenoic Acid (DPA) (g) 0
--
Docosahexaenoic Acid (DHA) (g) 0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
--
Caproic (6:0) (g) 0
--
Caprylic Acid (8:0) (g) 0
--
Capric Acid (10:0) (g) 0.002
--
Lauric Acid (12:0) (g) 0.005
--
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.005
0.002
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.229
0.095
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.011
0.007
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.023
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.049
0.119
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
--
Docosenoic Acid (22:1) (g) 0
--
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.104
0.086
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.061
0.019
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
--
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
--
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.036
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 225 186
Essential  
Histidine (mg)
(%RDI)		 173
(25%)		 104
(15%)
Isoleucine (mg)
(%RDI)		 63
(5%)		 192
(14%)
Leucine (mg)
(%RDI)		 153
(6%)		 366
(13%)
Lysine (mg)
(%RDI)		 113
(5%)		 160
(8%)
Methionine (mg)
(%RDI)		 18
(2%)		 104
(14%)
Phenylalanine (mg)
(%RDI)		 110
(13%)		 236
(27%)
Threonine (mg)
(%RDI)		 63
(6%)		 158
(15%)
Tryptophan (mg)
(%RDI)		 20
(7%)		 52
(19%)
Valine (mg)
(%RDI)		 106
(6%)		 270
(15%)
Conditional  
Arginine (mg) 110
368
Cystine (mg)
(%RDI)		 20
(7%)		 91
(32%)
Glycine (mg) 86
201
Proline (mg) 63
208
Tyrosine (mg)
(%RDI)		 20
(2%)		 149
(17%)
Non-Essential  
Alanine (mg) 90
257
Aspartic acid (mg) 279
417
Betaine (mg) 0.23
--
Glutamic acid (mg) 342
863
Hydroxyproline (mg) --
--
Serine (mg) 90
233
Data Source
Bananas
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Medium Grain White Rice
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.