Nutrition Comparison Tool

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      Dried Sunflower Seeds
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      Dried Sunflower Seeds
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      Dried Sunflower Seeds
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 8% DV 164 calories
      • Dried Sunflower Seeds 1 oz (x1) 8% DV 164 calories
      • Dried Sunflower Seeds 1 oz (x1) 8% DV 164 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 18% DV 14.4g
      • Dried Sunflower Seeds 1 oz (x1) 18% DV 14.4g
      • Dried Sunflower Seeds 1 oz (x1) 18% DV 14.4g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 2% DV 5.6g
      • Dried Sunflower Seeds 1 oz (x1) 2% DV 5.6g
      • Dried Sunflower Seeds 1 oz (x1) 2% DV 5.6g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 12% DV 5.8g
      • Dried Sunflower Seeds 1 oz (x1) 12% DV 5.8g
      • Dried Sunflower Seeds 1 oz (x1) 12% DV 5.8g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 0% DV 0mg
      • Dried Sunflower Seeds 1 oz (x1) 0% DV 0mg
      • Dried Sunflower Seeds 1 oz (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 6% DV 1.2g
      • Dried Sunflower Seeds 1 oz (x1) 6% DV 1.2g
      • Dried Sunflower Seeds 1 oz (x1) 6% DV 1.2g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 9% DV 2.4g
      • Dried Sunflower Seeds 1 oz (x1) 9% DV 2.4g
      • Dried Sunflower Seeds 1 oz (x1) 9% DV 2.4g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 1% DV 0.73g
      • Dried Sunflower Seeds 1 oz (x1) 1% DV 0.73g
      • Dried Sunflower Seeds 1 oz (x1) 1% DV 0.73g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 8% DV 1.5mg
      • Dried Sunflower Seeds 1 oz (x1) 8% DV 1.5mg
      • Dried Sunflower Seeds 1 oz (x1) 8% DV 1.5mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 2% DV 21.8mg
      • Dried Sunflower Seeds 1 oz (x1) 2% DV 21.8mg
      • Dried Sunflower Seeds 1 oz (x1) 2% DV 21.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Dried Sunflower Seeds 1 oz (x1) 4% DV 180.6mg
      • Dried Sunflower Seeds 1 oz (x1) 4% DV 180.6mg
      • Dried Sunflower Seeds 1 oz (x1) 4% DV 180.6mg
      Comparison Table

      Table Legend

      1. Dried Sunflower Seeds
      2. Dried Sunflower Seeds
      3. Dried Sunflower Seeds
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 28 28
      Calories
      (%DV)
      164
      (8%)
      164
      (8%)
      164
      (8%)
      Fat (g)
      (%DV)
      14.4
      (18%)
      14.4
      (18%)
      14.4
      (18%)
      Protein (g)
      (%DV)
      5.8
      (12%)
      5.8
      (12%)
      5.8
      (12%)
      Carbohydrate (g)
      (%DV)
      5.6
      (2%)
      5.6
      (2%)
      5.6
      (2%)
      Sugars (g)
      (%DV)
      0.73
      (1%)
      0.73
      (1%)
      0.73
      (1%)
      Fiber (g)
      (%DV)
      2.4
      (9%)
      2.4
      (9%)
      2.4
      (9%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      1.2
      (6%)
      1.2
      (6%)
      1.2
      (6%)
      Net-Carbs (g) 3.2
      3.2
      3.2
      Trans Fatty Acids (g) --
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 28 28 28
      Calcium (mg)
      (%DV)
      21.8
      (2%)
      21.8
      (2%)
      21.8
      (2%)
      Iron, Fe (mg)
      (%DV)
      1.5
      (8%)
      1.5
      (8%)
      1.5
      (8%)
      Potassium, K (mg)
      (%DV)
      180.6
      (4%)
      180.6
      (4%)
      180.6
      (4%)
      Magnesium (mg)
      (%DV)
      91
      (22%)
      91
      (22%)
      91
      (22%)
      Phosphorus, P (mg)
      (%DV)
      184.8
      (15%)
      184.8
      (15%)
      184.8
      (15%)
      Sodium (mg)
      (%DV)
      2.5
      (0%)
      2.5
      (0%)
      2.5
      (0%)
      Zinc, Zn (mg)
      (%DV)
      1.4
      (13%)
      1.4
      (13%)
      1.4
      (13%)
      Copper, Cu (mg)
      (%DV)
      0.5
      (56%)
      0.5
      (56%)
      0.5
      (56%)
      Manganese (mg)
      (%DV)
      0.55
      (24%)
      0.55
      (24%)
      0.55
      (24%)
      Selenium, Se (mcg)
      (%DV)
      14.8
      (27%)
      14.8
      (27%)
      14.8
      (27%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 28 28 28
      Vitamin A, RAE (mcg)
      (%DV)
      0.84
      (0%)
      0.84
      (0%)
      0.84
      (0%)
      Vitamin C (mg)
      (%DV)
      0.39
      (0%)
      0.39
      (0%)
      0.39
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.41
      (35%)
      0.41
      (35%)
      0.41
      (35%)
      Riboflavin (B2) (mg)
      (%DV)
      0.1
      (8%)
      0.1
      (8%)
      0.1
      (8%)
      Niacin (B3) (mg)
      (%DV)
      2.3
      (15%)
      2.3
      (15%)
      2.3
      (15%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.32
      (6%)
      0.32
      (6%)
      0.32
      (6%)
      Vitamin B6 (mg)
      (%DV)
      0.38
      (22%)
      0.38
      (22%)
      0.38
      (22%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      63.6
      (16%)
      63.6
      (16%)
      63.6
      (16%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      63.6
      (16%)
      63.6
      (16%)
      63.6
      (16%)
      Folate DFE (mcg)
      (%)
      63.6
      (16%)
      63.6
      (16%)
      63.6
      (16%)
      Choline (mg)
      (%DV)
      15.4
      (3%)
      15.4
      (3%)
      15.4
      (3%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      8.4
      (0%)
      8.4
      (0%)
      8.4
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 14 14 14
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      0
      0
      Vitamin E (mg)
      (%DV)
      9.8
      (66%)
      9.8
      (66%)
      9.8
      (66%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K1 (mcg) 0
      0
      0
      Menaquinone-4 (K2) (mcg) 0
      0
      0
        Other
      Food # 1 2 3
      Weight (g) 28 28 28
      Water (g) 1.3
      1.3
      1.3
      Ash (g) 0.85
      0.85
      0.85
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 3.2
      3.2
      3.2
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 28 28
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.7
      0.7
      0.7
      Glucose (Dextrose) (g) --
      --
      --
      Fructose (g) --
      --
      --
      Lactose (g) --
      --
      --
      Maltose (g) --
      --
      --
      Galactose (g) --
      --
      --
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 28 28 28
      Monounsaturated Fats (g) 5.188
      5.188
      5.188
      Polyunsaturated Fats (g) 6.478
      6.478
      6.478
      Omega 3s (g)
      (%AI)
      0.017
      (1%)
      0.017
      (1%)
      0.017
      (1%)
      Omega 6s (g)
      (%AI)
      6.454
      (38%)
      6.454
      (38%)
      6.454
      (38%)
      Omega 3 to Omega 6 Ratio 0
      0
      0
      Omega 6 to Omega 3 Ratio 384.17
      384.17
      384.17
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.004
      0.004
      0.004
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0
      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) 0
      0
      0
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0
      0
      0
      Capric Acid (10:0) (g) 0
      0
      0
      Lauric Acid (12:0) (g) 0
      0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.007
      0.007
      0.007
      Pentadecanoic Acid (15:0) (g) 0
      0
      0
      Palmitic Acid (16:0) (g) 0.619
      0.619
      0.619
      Margaric Acid (17:0) (g) 0.006
      0.006
      0.006
      Stearic Acid (18:0) (g) 0.473
      0.473
      0.473
      Arachidic Acid (20:0) (g) 0.032
      0.032
      0.032
      Behenic Acid (22:0) (g) 0.09
      0.09
      0.09
      Lignoceric Acid (24:0) (g) 0.021
      0.021
      0.021
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0
      0
      Pentadecenoic Acid (15:1) (g) 0
      0
      0
      Palmitoleic Acid (16:1) (g) 0.006
      0.006
      0.006
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) 0.004
      0.004
      0.004
      Oleic Acid (18:1) (g) 5.146
      5.146
      5.146
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.024
      0.024
      0.024
      Docosenoic Acid (22:1) (g) 0.008
      0.008
      0.008
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0
      0
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 6.454
      6.454
      6.454
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.017
      0.017
      0.017
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0.004
      0.004
      0.004
      Eicosatrienoic Acid (20:3) (g) 0
      0
      0
      Eicosatetraenoic Acid 20:4 (g) 0
      0
      0
      Heneicosapentaenoic Acid 21:5 (g) 0
      0
      0
      22:4 (g) 0
      0
      0
      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) 0.15
      0.15
      0.15
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 28 28
      Essential  
      Histidine (mg)
      (%RDI)
      177
      (25%)
      177
      (25%)
      177
      (25%)
      Isoleucine (mg)
      (%RDI)
      319
      (23%)
      319
      (23%)
      319
      (23%)
      Leucine (mg)
      (%RDI)
      465
      (17%)
      465
      (17%)
      465
      (17%)
      Lysine (mg)
      (%RDI)
      262
      (12%)
      262
      (12%)
      262
      (12%)
      Methionine (mg)
      (%RDI)
      138
      (19%)
      138
      (19%)
      138
      (19%)
      Phenylalanine (mg)
      (%RDI)
      327
      (37%)
      327
      (37%)
      327
      (37%)
      Threonine (mg)
      (%RDI)
      260
      (25%)
      260
      (25%)
      260
      (25%)
      Tryptophan (mg)
      (%RDI)
      97
      (35%)
      97
      (35%)
      97
      (35%)
      Valine (mg)
      (%RDI)
      368
      (20%)
      368
      (20%)
      368
      (20%)
      Conditional  
      Arginine (mg) 673
      673
      673
      Cystine (mg)
      (%RDI)
      126
      (44%)
      126
      (44%)
      126
      (44%)
      Glycine (mg) 409
      409
      409
      Proline (mg) 331
      331
      331
      Tyrosine (mg)
      (%RDI)
      186
      (21%)
      186
      (21%)
      186
      (21%)
      Non-Essential  
      Alanine (mg) 313
      313
      313
      Aspartic acid (mg) 685
      685
      685
      Betaine (mg) 10
      10
      10
      Glutamic acid (mg) 1562
      1562
      1562
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 301
      301
      301
      Data Source
      Dried Sunflower Seeds
      USDA Food Data Central Standard Release (Common)
      Dried Sunflower Seeds
      USDA Food Data Central Standard Release (Common)
      Dried Sunflower Seeds
      USDA Food Data Central Standard Release (Common)