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      Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      ×
      Chia Seeds
      ×
      Flax Seeds
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 8% DV 163 calories
      • Chia Seeds 1 oz (x1) 7% DV 138 calories
      • Flax Seeds 1oz (x1) 8% DV 152 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 18% DV 13.9g
      • Chia Seeds 1 oz (x1) 11% DV 8.7g
      • Flax Seeds 1oz (x1) 15% DV 12g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 2% DV 4.2g
      • Chia Seeds 1 oz (x1) 4% DV 12g
      • Flax Seeds 1oz (x1) 3% DV 8.2g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 17% DV 8.5g
      • Chia Seeds 1 oz (x1) 9% DV 4.7g
      • Flax Seeds 1oz (x1) 10% DV 5.2g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 0% DV 0mg
      • Chia Seeds 1 oz (x1) 0% DV 0mg
      • Flax Seeds 1oz (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 12% DV 2.4g
      • Chia Seeds 1 oz (x1) 5% DV 0.95g
      • Flax Seeds 1oz (x1) 5% DV 1g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 7% DV 1.8g
      • Chia Seeds 1 oz (x1) 35% DV 9.8g
      • Flax Seeds 1oz (x1) 28% DV 7.8g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 0.37g
      • Chia Seeds 1 oz (x1) --% DV --g
      • Flax Seeds 1oz (x1) 1% DV 0.44g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 13% DV 2.3mg
      • Chia Seeds 1 oz (x1) 12% DV 2.2mg
      • Flax Seeds 1oz (x1) 9% DV 1.6mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 14.8mg
      • Chia Seeds 1 oz (x1) 14% DV 179.2mg
      • Flax Seeds 1oz (x1) 6% DV 72.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 5% DV 223.8mg
      • Chia Seeds 1 oz (x1) 2% DV 115.6mg
      • Flax Seeds 1oz (x1) 5% DV 230.9mg
      Comparison Table

      Table Legend

      1. Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      2. Chia Seeds
      3. Flax Seeds
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 28 28
      Calories
      (%DV)      		 163
      (8%)      		 138
      (7%)      		 152
      (8%)
      Fat (g)
      (%DV)      		 13.9
      (18%)      		 8.7
      (11%)      		 12
      (15%)
      Protein (g)
      (%DV)      		 8.5
      (17%)      		 4.7
      (9%)      		 5.2
      (10%)
      Carbohydrate (g)
      (%DV)      		 4.2
      (2%)      		 12
      (4%)      		 8.2
      (3%)
      Sugars (g)
      (%DV)      		 0.37
      (1%)      		 --
      (--%)      		 0.44
      (1%)
      Fiber (g)
      (%DV)      		 1.8
      (7%)      		 9.8
      (35%)      		 7.8
      (28%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 2.4
      (12%)      		 0.95
      (5%)      		 1
      (5%)
      Net-Carbs (g) 2.3
      		2.2
      		0.45
      Trans Fatty Acids (g) 0.01
      		0.04
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 28 28 28
      Calcium (mg)
      (%DV)      		 14.8
      (1%)      		 179.2
      (14%)      		 72.4
      (6%)
      Iron, Fe (mg)
      (%DV)      		 2.3
      (13%)      		 2.2
      (12%)      		 1.6
      (9%)
      Potassium, K (mg)
      (%DV)      		 223.8
      (5%)      		 115.6
      (2%)      		 230.9
      (5%)
      Magnesium (mg)
      (%DV)      		 156.2
      (37%)      		 95.1
      (23%)      		 111.3
      (27%)
      Phosphorus, P (mg)
      (%DV)      		 333.4
      (27%)      		 244.2
      (20%)      		 182.3
      (15%)
      Sodium (mg)
      (%DV)      		 5.1
      (0%)      		 4.5
      (0%)      		 8.5
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 2.2
      (20%)      		 1.3
      (12%)      		 1.2
      (11%)
      Copper, Cu (mg)
      (%DV)      		 0.36
      (40%)      		 0.26
      (29%)      		 0.35
      (38%)
      Manganese (mg)
      (%DV)      		 1.3
      (55%)      		 0.77
      (34%)      		 0.7
      (31%)
      Selenium, Se (mcg)
      (%DV)      		 2.7
      (5%)      		 15.7
      (29%)      		 7.2
      (13%)
      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
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0.51
      (1%)      		 0.45
      (1%)      		 0.17
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.02
      (2%)      		 0.18
      (15%)      		 0.47
      (39%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.04
      (3%)      		 0.05
      (4%)      		 0.05
      (4%)
      Niacin (B3) (mg)
      (%DV)      		 1.3
      (8%)      		 2.5
      (16%)      		 0.87
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.16
      (3%)      		 --
      (--%)      		 0.28
      (6%)
      Vitamin B6 (mg)
      (%DV)      		 0.03
      (2%)      		 --
      (--%)      		 0.13
      (8%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 16.2
      (4%)      		 13.9
      (3%)      		 24.7
      (6%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 16.2
      (4%)      		 13.9
      (3%)      		 24.7
      (6%)
      Folate DFE (mcg)
      (%)      		 16.2
      (4%)      		 --
      (--%)      		 24.7
      (6%)
      Choline (mg)
      (%DV)      		 17.9
      (3%)      		 --
      (--%)      		 22.4
      (4%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		--
      		0
      Carotene, beta (mcg)
      (%RDA)      		 1.4
      (0%)      		 --
      (--%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0.28
      (0%)      		 --
      (--%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin A, IU (IU) 2.3 15.3 0
      Lycopene (mcg) 0
      		--
      		0
      Lut + Zeaxanthin (mcg) 8.5
      		--
      		184.9
      Vitamin E (mg)
      (%DV)      		 0.16
      (1%)      		 0.14
      (1%)      		 0.09
      (1%)
      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)      		 1.3
      (1%)      		 --
      (--%)      		 1.2
      (1%)
      Vitamin K1 (mcg) 0
      		--
      		0
      Menaquinone-4 (K2) (mcg) 0
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 28 28 28
      Water (g) 0.58
      		1.6
      		2
      Ash (g) 1
      		1
      		1
      Alcohol (g) 0
      		--
      		0
      Caffeine (mg) 0
      		--
      		0
      Theobromine (mg) 0
      		--
      		0
      PRAL score 7.47
      		4.07
      		0.55
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 28 28
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.32
      		--
      		0.33
      Glucose (Dextrose) (g) 0.02
      		--
      		0.11
      Fructose (g) 0.02
      		--
      		0
      Lactose (g) 0
      		--
      		0
      Maltose (g) 0
      		--
      		0
      Galactose (g) 0
      		--
      		0
      Starch (g) 0.21
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 28 28 28
      Monounsaturated Fats (g) 4.468
      		0.656
      		2.138
      Polyunsaturated Fats (g) 5.639
      		6.721
      		8.159
      Omega 3s (g)
      (%AI)      		 0.032
      (2%)      		 5.064
      (316%)      		 6.479
      (405%)
      Omega 6s (g)
      (%AI)      		 5.558
      (33%)      		 1.657
      (10%)      		 1.676
      (10%)
      Omega 3 to Omega 6 Ratio 0.01
      		3.06
      		3.86
      Omega 6 to Omega 3 Ratio 176.32
      		0.33
      		0.26
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.032
      (2%)      		 5.064
      (316%)      		 6.479
      (405%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		--
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		--
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		--
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 5.555
      		1.657
      		--
      gamma-Linolenic Acid (GLA) (g) 0
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.003
      		--
      		0.002
      DHG-linolenic acid (DGLA) (g) 0
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		--
      		0
      Caproic (6:0) (g) 0.002
      		--
      		0
      Caprylic Acid (8:0) (g) 0.001
      		--
      		0
      Capric Acid (10:0) (g) 0.001
      		--
      		0
      Lauric Acid (12:0) (g) 0.002
      		--
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.016
      		0.009
      		0.002
      Pentadecanoic Acid (15:0) (g) 0.002
      		0.009
      		0.001
      Palmitic Acid (16:0) (g) 1.474
      		0.616
      		0.615
      Margaric Acid (17:0) (g) 0.011
      		0.018
      		0.005
      Stearic Acid (18:0) (g) 0.827
      		0.259
      		0.378
      Arachidic Acid (20:0) (g) 0.061
      		0.026
      		0.015
      Behenic Acid (22:0) (g) 0.017
      		0.009
      		0.015
      Lignoceric Acid (24:0) (g) 0.012
      		--
      		0.009
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		0.009
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.012
      		0.008
      		0.007
      cis-Palmitoleic Acid (16:1 cis) (g) 0.012
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		0
      		--
      Oleic Acid (18:1) (g) 4.438
      		0.626
      		2.09
      c-Oleic Acid (18:1 cis) (g) 4.434
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.015
      		0.013
      		0.019
      Docosenoic Acid (22:1) (g) 0
      		--
      		0.004
      c-Docosenoic Acid (22:1 c) (g) 0
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0.003
      		--
      		0.018
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 5.564
      		1.657
      		1.676
      Conjugated Linoleic Acid (CLAs) (g) 0.001
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.032
      		5.064
      		6.479
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		--
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.035
      		--
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0.001
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0.007
      		--
      		--
      t-Monoenoic Fats (g) 0.005
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0.004
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0.007
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) 0
      		--
      		0.003
      Campesterol (g) 0.001
      		--
      		0.013
      Beta-sitosterol (g) 0.004
      		--
      		0.026
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 28 28
      Essential  
      Histidine (mg)
      (%RDI)      		 219
      (31%)      		 151
      (22%)      		 134
      (19%)
      Isoleucine (mg)
      (%RDI)      		 359
      (26%)      		 227
      (16%)      		 254
      (18%)
      Leucine (mg)
      (%RDI)      		 678
      (25%)      		 389
      (14%)      		 351
      (13%)
      Lysine (mg)
      (%RDI)      		 346
      (16%)      		 275
      (13%)      		 245
      (12%)
      Methionine (mg)
      (%RDI)      		 169
      (23%)      		 167
      (23%)      		 105
      (14%)
      Phenylalanine (mg)
      (%RDI)      		 486
      (56%)      		 289
      (33%)      		 272
      (31%)
      Threonine (mg)
      (%RDI)      		 280
      (27%)      		 201
      (19%)      		 218
      (21%)
      Tryptophan (mg)
      (%RDI)      		 162
      (58%)      		 124
      (44%)      		 84
      (30%)
      Valine (mg)
      (%RDI)      		 443
      (24%)      		 270
      (15%)      		 304
      (17%)
      Conditional  
      Arginine (mg) 1501
      		609
      		547
      Cystine (mg)
      (%RDI)      		 93
      (32%)      		 116
      (40%)      		 97
      (34%)
      Glycine (mg) 517
      		268
      		354
      Proline (mg) 369
      		220
      		229
      Tyrosine (mg)
      (%RDI)      		 306
      (35%)      		 160
      (18%)      		 140
      (16%)
      Non-Essential  
      Alanine (mg) 416
      		296
      		263
      Aspartic acid (mg) 830
      		480
      		581
      Betaine (mg) 0.43
      		--
      		0.88
      Glutamic acid (mg) 1735
      		994
      		1147
      Hydroxyproline (mg) --
      		--
      		50
      Serine (mg) 469
      		298
      		275
      Data Source
      Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      USDA Food Data Central Standard Release (Common)
      Chia Seeds
      USDA Food Data Central Standard Release (Common)
      Flax Seeds
      USDA Food Data Central Standard Release (Common)