Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Seeds pumpkin and squash seed kernels roasted without salt
100 grams (100g)

#2 - Seeds pumpkin and squash seed kernels roasted without salt
100 grams (100g)

#3 -
(0g)

Food Number#1#2#3
Serving Size (Grams)100g100g100g
Macronutrients
Calories574574
Fat (%DV)49.05g
(75%)
49.05g
(75%)
g
(0%)
Saturated Fat (%DV)8.544g
(43%)
8.544g
(43%)
g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(0%)
Carbs (%DV)14.7g
(5%)
14.7g
(5%)
g
(0%)
Fiber (%DV)6.5g
(26%)
6.5g
(26%)
g
(0%)
Net-Carbs8.2g8.2gg
Sugar1.3g1.3gg
Protein29.8g
(60%)
29.8g
(60%)
g
(0%)
Vitamins
Vitamin A (%DV)8IU
(0%)
8IU
(0%)
IU
(0%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene1μg1μgμg
Beta-Carotene5μg5μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.07mg
(5%)
0.07mg
(5%)
mg
(0%)
Vitamin B2 (%DV)
Riboflavin
0.15mg
(9%)
0.15mg
(9%)
mg
(0%)
Vitamin B3 (%DV)
Niacin
4.43mg
(22%)
4.43mg
(22%)
mg
(0%)
Vitamin B5 (%DV)
Pantothenic Acid
0.57mg
(6%)
0.57mg
(6%)
mg
(0%)
Vitamin B6 (%DV)0.1mg
(5%)
0.1mg
(5%)
mg
(0%)
Vitamin B9 (%DV)
Folate
57μg
(14%)
57μg
(14%)
μg
(0%)
Folic Acidμgμgμg
Food Folate57μg57μgμg
Dietary Folate Equivalents57μg57μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(0%)
Vitamin C (%DV)1.8mg
(3%)
1.8mg
(3%)
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)0.56mg
(3%)
0.56mg
(3%)
mg
(0%)
Vitamin K (%DV)4.5μg
(6%)
4.5μg
(6%)
μg
(0%)
K1 - Dihydrophyllo-quinone0μg0μgμg
K2 - Menaquinone-40μg0μgμg
Choline
(% Adequate Intake)
63mg
(11%)
63mg
(11%)
mg
(0%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin30μg30μgμg
Minerals
Calcium (%DV)52mg
(5%)
52mg
(5%)
mg
(0%)
Copper (%DV)1.275mg
(64%)
1.275mg
(64%)
mg
(0%)
Iron (%DV)8.07mg
(45%)
8.07mg
(45%)
mg
(0%)
Potassium (%DV)788mg
(23%)
788mg
(23%)
mg
(0%)
Phosphorus (%DV)1174mg
(117%)
1174mg
(117%)
mg
(0%)
Magnesium (%DV)550mg
(138%)
550mg
(138%)
mg
(0%)
Manganese (%DV)4.49mg
(225%)
4.49mg
(225%)
mg
(0%)
Sodium (%DV)18mg
(1%)
18mg
(1%)
mg
(0%)
Selenium (%DV)9.4μg
(13%)
9.4μg
(13%)
μg
(0%)
Zinc (%DV)7.64mg
(51%)
7.64mg
(51%)
mg
(0%)
Carbs and Sugars
Starch0.74g0.74gg
Sucrose1.14g1.14gg
Glucose0.07g0.07gg
Fructose0.07g0.07gg
Lactose0g0gg
Maltose0g0gg
Galactose0g0gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.010.01
Omega 6 to Omega 3 Ratio176.41176.41
Total Omega 3s111mg111mgmg
18D3 Linolenic111mg111mgmg
18D3CN3 Alpha Linolenic(ALA)111mg111mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic0mg0mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s19581mg19581mgmg
18D219590mg19590mgmg
18D2CN6 Linoleic (LA)19559mg19559mgmg
18D2CLA Conjugated Linoleic (CLA)5mg5mgmg
18D3CN6 Gamma-linolenic (GLA)0mg0mgmg
20D2CN6 Eicosadienoic12mg12mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)0mg0mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)0mg0mgmg
Essential Amino Acids
Histidine
(%RDI)
770mg
(110%)
770mg
(110%)
mg
(0%)
Isoleucine
(%RDI)
1265mg
(90%)
1265mg
(90%)
mg
(0%)
Leucine
(%RDI)
2388mg
(87%)
2388mg
(87%)
mg
(0%)
Lysine
(%RDI)
1220mg
(58%)
1220mg
(58%)
mg
(0%)
Methionine
(%RDI)
595mg
(82%)
595mg
(82%)
mg
(0%)
Phenylalanine
(%RDI)
1711mg
(196%)
1711mg
(196%)
mg
(0%)
Threonine
(%RDI)
985mg
(94%)
985mg
(94%)
mg
(0%)
Tryptophan
(%RDI)
569mg
(203%)
569mg
(203%)
mg
(0%)
Valine
(%RDI)
1559mg
(86%)
1559mg
(86%)
mg
(0%)
More Amino Acids
Arginine5284mg5284mgmg
Alanine1466mg1466mgmg
Aspartic Acidmgmgmg
Cystine
(%RDI)
327mg
(114%)
327mg
(114%)
mg
(0%)
Glutamic Acidmgmgmg
Glycine1819mg1819mgmg
Proline1299mg1299mgmg
Serine1652mg1652mgmg
Tyrosine
(%RDI)
1079mg
(123%)
1079mg
(123%)
mg
(0%)
Hydroxy-proline~mg~mgmg
Other
Ash4.37g4.37gg
Water2.03g2.03gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
28.7%28.7%%
Percent Water2%2%%
Protein to Carb Ratio (g/g)2.032.03Zero
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.