Nutrition Comparison Tool
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      Dried Sunflower Seeds
      ×
      Dried Sunflower Seeds
      ×
      Seeds, sesame seed kernels, dried (decorticated)
      ×
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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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (x1) 3% DV 50 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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (x1) 6% DV 4.9g

      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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (x1) 0% DV 0.94g

      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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (x1) 3% DV 1.6g

      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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (x1) 4% DV 0.72g

      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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (x1) 3% DV 0.93g

      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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (x1) 0% DV 0.04g

      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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (x1) 3% DV 0.51mg

      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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (x1) 0% DV 4.8mg

      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
      • Seeds, sesame seed kernels, dried (decorticated) 1 tbsp (x1) 1% DV 29.6mg
      Comparison Table

      Table Legend

      1. Dried Sunflower Seeds
      2. Dried Sunflower Seeds
      3. Seeds, sesame seed kernels, dried (decorticated)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 28 8
      Calories
      (%DV)      		 164
      (8%)      		 164
      (8%)      		 50
      (3%)
      Fat (g)
      (%DV)      		 14.4
      (18%)      		 14.4
      (18%)      		 4.9
      (6%)
      Protein (g)
      (%DV)      		 5.8
      (12%)      		 5.8
      (12%)      		 1.6
      (3%)
      Carbohydrate (g)
      (%DV)      		 5.6
      (2%)      		 5.6
      (2%)      		 0.94
      (0%)
      Sugars (g)
      (%DV)      		 0.73
      (1%)      		 0.73
      (1%)      		 0.04
      (0%)
      Fiber (g)
      (%DV)      		 2.4
      (9%)      		 2.4
      (9%)      		 0.93
      (3%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 1.2
      (6%)      		 1.2
      (6%)      		 0.72
      (4%)
      Net-Carbs (g) 3.2
      		3.2
      		0.01
      Trans Fatty Acids (g) --
      		--
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 28 28 8
      Calcium (mg)
      (%DV)      		 21.8
      (2%)      		 21.8
      (2%)      		 4.8
      (0%)
      Iron, Fe (mg)
      (%DV)      		 1.5
      (8%)      		 1.5
      (8%)      		 0.51
      (3%)
      Potassium, K (mg)
      (%DV)      		 180.6
      (4%)      		 180.6
      (4%)      		 29.6
      (1%)
      Magnesium (mg)
      (%DV)      		 91
      (22%)      		 91
      (22%)      		 27.6
      (7%)
      Phosphorus, P (mg)
      (%DV)      		 184.8
      (15%)      		 184.8
      (15%)      		 53.4
      (4%)
      Sodium (mg)
      (%DV)      		 2.5
      (0%)      		 2.5
      (0%)      		 3.8
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 1.4
      (13%)      		 1.4
      (13%)      		 0.54
      (5%)
      Copper, Cu (mg)
      (%DV)      		 0.5
      (56%)      		 0.5
      (56%)      		 0.11
      (12%)
      Manganese (mg)
      (%DV)      		 0.55
      (24%)      		 0.55
      (24%)      		 0.12
      (5%)
      Selenium, Se (mcg)
      (%DV)      		 14.8
      (27%)      		 14.8
      (27%)      		 2.8
      (5%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 28 28 8
      Vitamin A, RAE (mcg)
      (%DV)      		 0.84
      (0%)      		 0.84
      (0%)      		 0.24
      (0%)
      Vitamin C (mg)
      (%DV)      		 0.39
      (0%)      		 0.39
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.41
      (35%)      		 0.41
      (35%)      		 0.06
      (5%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.1
      (8%)      		 0.1
      (8%)      		 0.01
      (1%)
      Niacin (B3) (mg)
      (%DV)      		 2.3
      (15%)      		 2.3
      (15%)      		 0.46
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.32
      (6%)      		 0.32
      (6%)      		 0.02
      (0%)
      Vitamin B6 (mg)
      (%DV)      		 0.38
      (22%)      		 0.38
      (22%)      		 0.03
      (2%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 63.6
      (16%)      		 63.6
      (16%)      		 9.2
      (2%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 63.6
      (16%)      		 63.6
      (16%)      		 9.2
      (2%)
      Folate DFE (mcg)
      (%)      		 63.6
      (16%)      		 63.6
      (16%)      		 9.2
      (2%)
      Choline (mg)
      (%DV)      		 15.4
      (3%)      		 15.4
      (3%)      		 2
      (0%)
      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%)      		 3.2
      (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 5.3
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 9.8
      (66%)      		 9.8
      (66%)      		 0.13
      (1%)
      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
      		--
        Other
      Food # 1 2 3
      Weight (g) 28 28 8
      Water (g) 1.3
      		1.3
      		0.3
      Ash (g) 0.85
      		0.85
      		0.23
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 3.2
      		3.2
      		1.36
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 28 8
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.7
      		0.7
      		0.02
      Glucose (Dextrose) (g) --
      		--
      		0.01
      Fructose (g) --
      		--
      		0.01
      Lactose (g) --
      		--
      		0
      Maltose (g) --
      		--
      		0
      Galactose (g) --
      		--
      		0
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 28 28 8
      Monounsaturated Fats (g) 5.188
      		5.188
      		1.914
      Polyunsaturated Fats (g) 6.478
      		6.478
      		2.039
      Omega 3s (g)
      (%AI)      		 0.017
      (1%)      		 0.017
      (1%)      		 0.021
      (1%)
      Omega 6s (g)
      (%AI)      		 6.454
      (38%)      		 6.454
      (38%)      		 2.018
      (12%)
      Omega 3 to Omega 6 Ratio 0
      		0
      		0.01
      Omega 6 to Omega 3 Ratio 384.17
      		384.17
      		95.92
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.004
      		0.004
      		0
      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) --
      		--
      		0
      Myristic Acid (14:0) (g) 0.007
      		0.007
      		0
      Pentadecanoic Acid (15:0) (g) 0
      		0
      		--
      Palmitic Acid (16:0) (g) 0.619
      		0.619
      		0.422
      Margaric Acid (17:0) (g) 0.006
      		0.006
      		--
      Stearic Acid (18:0) (g) 0.473
      		0.473
      		0.265
      Arachidic Acid (20:0) (g) 0.032
      		0.032
      		0.028
      Behenic Acid (22:0) (g) 0.09
      		0.09
      		0.006
      Lignoceric Acid (24:0) (g) 0.021
      		0.021
      		0.004
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		0
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0.006
      		0.006
      		0.008
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0.004
      		0.004
      		--
      Oleic Acid (18:1) (g) 5.146
      		5.146
      		1.888
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.024
      		0.024
      		0.01
      Docosenoic Acid (22:1) (g) 0.008
      		0.008
      		0.005
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		0
      		0.003
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 6.454
      		6.454
      		2.018
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.017
      		0.017
      		0.021
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0.004
      		0.004
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		0
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) 0
      		0
      		--
      22:4 (g) 0
      		0
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		0
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		0
      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
      		--
      Stigmasterol (g) --
      		--
      		0.002
      Campesterol (g) --
      		--
      		0.004
      Beta-sitosterol (g) --
      		--
      		0.019
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 28 8
      Essential  
      Histidine (mg)
      (%RDI)      		 177
      (25%)      		 177
      (25%)      		 44
      (6%)
      Isoleucine (mg)
      (%RDI)      		 319
      (23%)      		 319
      (23%)      		 60
      (4%)
      Leucine (mg)
      (%RDI)      		 465
      (17%)      		 465
      (17%)      		 120
      (4%)
      Lysine (mg)
      (%RDI)      		 262
      (12%)      		 262
      (12%)      		 52
      (2%)
      Methionine (mg)
      (%RDI)      		 138
      (19%)      		 138
      (19%)      		 70
      (10%)
      Phenylalanine (mg)
      (%RDI)      		 327
      (37%)      		 327
      (37%)      		 75
      (9%)
      Threonine (mg)
      (%RDI)      		 260
      (25%)      		 260
      (25%)      		 58
      (6%)
      Tryptophan (mg)
      (%RDI)      		 97
      (35%)      		 97
      (35%)      		 26
      (9%)
      Valine (mg)
      (%RDI)      		 368
      (20%)      		 368
      (20%)      		 78
      (4%)
      Conditional  
      Arginine (mg) 673
      		673
      		260
      Cystine (mg)
      (%RDI)      		 126
      (44%)      		 126
      (44%)      		 35
      (12%)
      Glycine (mg) 409
      		409
      		87
      Proline (mg) 331
      		331
      		83
      Tyrosine (mg)
      (%RDI)      		 186
      (21%)      		 186
      (21%)      		 63
      (7%)
      Non-Essential  
      Alanine (mg) 313
      		313
      		79
      Aspartic acid (mg) 685
      		685
      		166
      Betaine (mg) 10
      		10
      		0.03
      Glutamic acid (mg) 1562
      		1562
      		368
      Hydroxyproline (mg) --
      		--
      		0
      Serine (mg) 301
      		301
      		96
      Data Source
      Dried Sunflower Seeds
      USDA Food Data Central Standard Release (Common)
      Dried Sunflower Seeds
      USDA Food Data Central Standard Release (Common)
      Seeds, sesame seed kernels, dried (decorticated)
      USDA Food Data Central Standard Release