Nutrition Facts Comparison Tool

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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 - Seeds pumpkin and squash seed kernels dried
100 grams (100g)

Food Number#1#2#3
Serving Size (Grams)100g100g100g
Macronutrients
Calories574574559
Fat (%DV)49.05g
(75%)
49.05g
(75%)
49.05g
(75%)
Saturated Fat (%DV)8.544g
(43%)
8.544g
(43%)
8.659g
(43%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)14.7g
(5%)
14.7g
(5%)
10.7g
(4%)
Fiber (%DV)6.5g
(26%)
6.5g
(26%)
6g
(24%)
Net-Carbs8.2g8.2g4.7g
Sugar1.3g1.3g1.4g
Protein29.8g
(60%)
29.8g
(60%)
30.2g
(60%)
Vitamins
Vitamin A (%DV)8IU
(0%)
8IU
(0%)
16IU
(0%)
Retinol Equiv.0μg0μg1μg
Retinol0μg0μg0μg
Alpha-Carotene1μg1μg1μg
Beta-Carotene5μg5μg9μg
Beta-cryptoxanthin0μg0μg1μg
Vitamin B1 (%DV)
Thiamin
0.07mg
(5%)
0.07mg
(5%)
0.273mg
(18%)
Vitamin B2 (%DV)
Riboflavin
0.15mg
(9%)
0.15mg
(9%)
0.153mg
(9%)
Vitamin B3 (%DV)
Niacin
4.43mg
(22%)
4.43mg
(22%)
4.987mg
(25%)
Vitamin B5 (%DV)
Pantothenic Acid
0.57mg
(6%)
0.57mg
(6%)
0.75mg
(8%)
Vitamin B6 (%DV)0.1mg
(5%)
0.1mg
(5%)
0.143mg
(7%)
Vitamin B9 (%DV)
Folate
57μg
(14%)
57μg
(14%)
58μg
(15%)
Folic Acidμgμgμg
Food Folate57μg57μg58μg
Dietary Folate Equivalents57μg57μg58μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)1.8mg
(3%)
1.8mg
(3%)
1.9mg
(3%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(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%)
2.18mg
(11%)
Vitamin K (%DV)4.5μg
(6%)
4.5μg
(6%)
7.3μg
(9%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-40μg0μg0μg
Choline
(% Adequate Intake)
63mg
(11%)
63mg
(11%)
63mg
(11%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin30μg30μg74μg
Minerals
Calcium (%DV)52mg
(5%)
52mg
(5%)
46mg
(5%)
Copper (%DV)1.275mg
(64%)
1.275mg
(64%)
1.343mg
(67%)
Iron (%DV)8.07mg
(45%)
8.07mg
(45%)
8.82mg
(49%)
Potassium (%DV)788mg
(23%)
788mg
(23%)
809mg
(23%)
Phosphorus (%DV)1174mg
(117%)
1174mg
(117%)
1233mg
(123%)
Magnesium (%DV)550mg
(138%)
550mg
(138%)
592mg
(148%)
Manganese (%DV)4.49mg
(225%)
4.49mg
(225%)
4.543mg
(227%)
Sodium (%DV)18mg
(1%)
18mg
(1%)
7mg
(0%)
Selenium (%DV)9.4μg
(13%)
9.4μg
(13%)
9.4μg
(13%)
Zinc (%DV)7.64mg
(51%)
7.64mg
(51%)
7.81mg
(52%)
Carbs and Sugars
Starch0.74g0.74g1.47g
Sucrose1.14g1.14g1.13g
Glucose0.07g0.07g0.13g
Fructose0.07g0.07g0.15g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.010.010.01
Omega 6 to Omega 3 Ratio176.41176.41172.34
Total Omega 3s111mg111mg120mg
18D3 Linolenic111mg111mg120mg
18D3CN3 Alpha Linolenic(ALA)111mg111mg120mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic0mg0mg0mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s19581mg19581mg20681mg
18D219590mg19590mg20710mg
18D2CN6 Linoleic (LA)19559mg19559mg20667mg
18D2CLA Conjugated Linoleic (CLA)5mg5mg4mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic12mg12mg4mg
20D3N6 Di-homo-gamma-linolenic (DGLA)0mg0mg0mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)0mg0mg0mg
Essential Amino Acids
Histidine
(%RDI)
770mg
(110%)
770mg
(110%)
780mg
(111%)
Isoleucine
(%RDI)
1265mg
(90%)
1265mg
(90%)
1281mg
(92%)
Leucine
(%RDI)
2388mg
(87%)
2388mg
(87%)
2419mg
(89%)
Lysine
(%RDI)
1220mg
(58%)
1220mg
(58%)
1236mg
(59%)
Methionine
(%RDI)
595mg
(82%)
595mg
(82%)
603mg
(83%)
Phenylalanine
(%RDI)
1711mg
(196%)
1711mg
(196%)
1733mg
(198%)
Threonine
(%RDI)
985mg
(94%)
985mg
(94%)
998mg
(95%)
Tryptophan
(%RDI)
569mg
(203%)
569mg
(203%)
576mg
(206%)
Valine
(%RDI)
1559mg
(86%)
1559mg
(86%)
1579mg
(87%)
More Amino Acids
Arginine5284mg5284mg5353mg
Alanine1466mg1466mg1485mg
Aspartic Acidmgmgmg
Cystine
(%RDI)
327mg
(114%)
327mg
(114%)
332mg
(116%)
Glutamic Acidmgmgmg
Glycine1819mg1819mg1843mg
Proline1299mg1299mg1316mg
Serine1652mg1652mg1673mg
Tyrosine
(%RDI)
1079mg
(123%)
1079mg
(123%)
1093mg
(125%)
Hydroxy-proline~mg~mg~mg
Other
Ash4.37g4.37g4.78g
Water2.03g2.03g5.23g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
28.7%28.7%27.95%
Percent Water2%2%5.2%
Protein to Carb Ratio (g/g)2.032.032.82

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.