Nutrition Comparison Tool

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      Seeds Watermelon Seed Kernels Dried
      ×
      Dried Pumpkin And Squash Seeds
      ×
      Roasted Squash And Pumpkin Seeds (Pepitas) (Salted)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 8% DV 158 calories
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 8% DV 159 calories
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 8% DV 163 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 17% DV 13.5g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 18% DV 13.9g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 18% DV 13.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 2% DV 4.3g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 3g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 2% DV 4.2g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 16% DV 8g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 17% DV 8.6g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 17% DV 8.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 0% DV 0mg
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 0% DV 0mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 14% DV 2.8g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 12% DV 2.5g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 12% DV 2.4g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) --% DV --g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 6% DV 1.7g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 7% DV 1.8g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) --% DV --g
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 0.4g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 1% DV 0.37g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 11% DV 2.1mg
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 14% DV 2.5mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 13% DV 2.3mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 1% DV 15.3mg
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 13.1mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 1% DV 14.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 4% DV 184mg
      • Dried Pumpkin And Squash Seeds 1 oz (x1) 5% DV 229.8mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 5% DV 223.8mg
      Comparison Table

      Table Legend

      1. Seeds Watermelon Seed Kernels Dried
      2. Dried Pumpkin And Squash Seeds
      3. Roasted Squash And Pumpkin Seeds (Pepitas) (Salted)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 28 28
      Calories
      (%DV)
      158
      (8%)
      159
      (8%)
      163
      (8%)
      Fat (g)
      (%DV)
      13.5
      (17%)
      13.9
      (18%)
      13.9
      (18%)
      Protein (g)
      (%DV)
      8
      (16%)
      8.6
      (17%)
      8.5
      (17%)
      Carbohydrate (g)
      (%DV)
      4.3
      (2%)
      3
      (1%)
      4.2
      (2%)
      Sugars (g)
      (%DV)
      --
      (--%)
      0.4
      (1%)
      0.37
      (1%)
      Fiber (g)
      (%DV)
      --
      (--%)
      1.7
      (6%)
      1.8
      (7%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      2.8
      (14%)
      2.5
      (12%)
      2.4
      (12%)
      Net-Carbs (g) 4.3
      1.3
      2.3
      Trans Fatty Acids (g) --
      0.02
      0.01
        Minerals
      Food # 1 2 3
      Weight (g) 28 28 28
      Calcium (mg)
      (%DV)
      15.3
      (1%)
      13.1
      (1%)
      14.8
      (1%)
      Iron, Fe (mg)
      (%DV)
      2.1
      (11%)
      2.5
      (14%)
      2.3
      (13%)
      Potassium, K (mg)
      (%DV)
      184
      (4%)
      229.8
      (5%)
      223.8
      (5%)
      Magnesium (mg)
      (%DV)
      146.3
      (35%)
      168.1
      (40%)
      156.2
      (37%)
      Phosphorus, P (mg)
      (%DV)
      214.4
      (17%)
      350.2
      (28%)
      333.4
      (27%)
      Sodium (mg)
      (%DV)
      28.1
      (1%)
      2
      (0%)
      72.7
      (3%)
      Zinc, Zn (mg)
      (%DV)
      2.9
      (26%)
      2.2
      (20%)
      2.2
      (20%)
      Copper, Cu (mg)
      (%DV)
      0.19
      (22%)
      0.38
      (42%)
      0.36
      (40%)
      Manganese (mg)
      (%DV)
      0.46
      (20%)
      1.3
      (56%)
      1.3
      (55%)
      Selenium, Se (mcg)
      (%DV)
      --
      (--%)
      2.7
      (5%)
      2.7
      (5%)
      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%)
      0.28
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0.54
      (1%)
      0.51
      (1%)
      Thiamin (B1) (mg)
      (%DV)
      0.05
      (4%)
      0.08
      (6%)
      0.02
      (2%)
      Riboflavin (B2) (mg)
      (%DV)
      0.04
      (3%)
      0.04
      (3%)
      0.04
      (3%)
      Niacin (B3) (mg)
      (%DV)
      1
      (6%)
      1.4
      (9%)
      1.3
      (8%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.1
      (2%)
      0.21
      (4%)
      0.16
      (3%)
      Vitamin B6 (mg)
      (%DV)
      0.03
      (1%)
      0.04
      (2%)
      0.03
      (2%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      16.5
      (4%)
      16.5
      (4%)
      16.2
      (4%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      16.5
      (4%)
      16.5
      (4%)
      16.2
      (4%)
      Folate DFE (mcg)
      (%)
      16.5
      (4%)
      16.5
      (4%)
      16.2
      (4%)
      Choline (mg)
      (%DV)
      --
      (--%)
      17.9
      (3%)
      17.9
      (3%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      --
      (--%)
      2.6
      (0%)
      1.4
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      --
      (--%)
      0.28
      (0%)
      0.28
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      --
      (--%)
      0.28
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 0 4.5 2.3
      Lycopene (mcg) --
      0
      0
      Lut + Zeaxanthin (mcg) --
      21
      8.5
      Vitamin E (mg)
      (%DV)
      --
      (--%)
      0.62
      (4%)
      0.16
      (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)
      --
      (--%)
      2.1
      (2%)
      1.3
      (1%)
      Vitamin K1 (mcg) --
      0
      0
      Menaquinone-4 (K2) (mcg) --
      0
      0
        Other
      Food # 1 2 3
      Weight (g) 28 28 28
      Water (g) 1.4
      1.5
      0.58
      Ash (g) 1
      1
      1
      Alcohol (g) --
      0
      0
      Caffeine (mg) --
      0
      0
      Theobromine (mg) --
      0
      0
      PRAL score 3.95
      7.72
      7.47
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 28 28
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      0.32
      0.32
      Glucose (Dextrose) (g) --
      0.04
      0.02
      Fructose (g) --
      0.04
      0.02
      Lactose (g) --
      0
      0
      Maltose (g) --
      0
      0
      Galactose (g) --
      0
      0
      Starch (g) --
      0.42
      0.21
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 28 28 28
      Monounsaturated Fats (g) 2.104
      4.613
      4.468
      Polyunsaturated Fats (g) 7.979
      5.957
      5.639
      Omega 3s (g)
      (%AI)
      --
      (--%)
      0.034
      (2%)
      0.032
      (2%)
      Omega 6s (g)
      (%AI)
      7.979
      (47%)
      5.871
      (35%)
      5.558
      (33%)
      Omega 3 to Omega 6 Ratio --
      0.01
      0.01
      Omega 6 to Omega 3 Ratio --
      172.26
      176.32
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      0.034
      (2%)
      0.032
      (2%)
      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
      0
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      5.869
      5.555
      gamma-Linolenic Acid (GLA) (g) --
      0
      0
      c-c-n6-Eicosadienoic Acid (g) --
      0.001
      0.003
      DHG-linolenic acid (DGLA) (g) --
      0
      0
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) --
      0
      0
      Caproic (6:0) (g) --
      0
      0.002
      Caprylic Acid (8:0) (g) --
      0
      0.001
      Capric Acid (10:0) (g) --
      0.001
      0.001
      Lauric Acid (12:0) (g) --
      0.002
      0.002
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) --
      0.017
      0.016
      Pentadecanoic Acid (15:0) (g) --
      0.002
      0.002
      Palmitic Acid (16:0) (g) 1.537
      1.523
      1.474
      Margaric Acid (17:0) (g) --
      0.011
      0.011
      Stearic Acid (18:0) (g) 1.221
      0.815
      0.827
      Arachidic Acid (20:0) (g) --
      0.06
      0.061
      Behenic Acid (22:0) (g) --
      0.016
      0.017
      Lignoceric Acid (24:0) (g) --
      0.012
      0.012
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      0
      0
      Pentadecenoic Acid (15:1) (g) --
      0
      0
      Palmitoleic Acid (16:1) (g) 0.026
      0.014
      0.012
      cis-Palmitoleic Acid (16:1 cis) (g) --
      0.014
      0.012
      Heptadecenoic Acid (17:1) (g) --
      0
      0
      Oleic Acid (18:1) (g) 2.078
      4.582
      4.438
      c-Oleic Acid (18:1 cis) (g) --
      4.575
      4.434
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) --
      0.016
      0.015
      Docosenoic Acid (22:1) (g) --
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      0
      0
      c-Tetracosenoic Acid (24:1 c) (g) --
      0.001
      0.003
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 7.979
      5.882
      5.564
      Conjugated Linoleic Acid (CLAs) (g) --
      0.001
      0.001
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) --
      0.034
      0.032
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) --
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      0
      0
      Eicosatetraenoic Acid 20:4 (g) --
      0.037
      0.035
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      0.002
      0.001
      Trans Fats  
      t-Polyenoic Fats (g) --
      0.011
      0.007
      t-Monoenoic Fats (g) --
      0.007
      0.005
      t-Palmitoleic Acid (16:1 t) (g) --
      0
      0
      t-Oleic Acid (18:1 t) (g) --
      0.007
      0.004
      t-Docosenoic Acid (22:1 t) (g) --
      0
      0
      t-Octadecadienoic Acid (18:2 t) (g) --
      0.011
      0.007
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      0
      Campesterol (g) --
      --
      0.001
      Beta-sitosterol (g) --
      --
      0.004
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 28 28
      Essential  
      Histidine (mg)
      (%RDI)
      220
      (31%)
      222
      (32%)
      219
      (31%)
      Isoleucine (mg)
      (%RDI)
      381
      (27%)
      364
      (26%)
      359
      (26%)
      Leucine (mg)
      (%RDI)
      610
      (22%)
      687
      (25%)
      678
      (25%)
      Lysine (mg)
      (%RDI)
      252
      (12%)
      351
      (17%)
      346
      (16%)
      Methionine (mg)
      (%RDI)
      237
      (33%)
      171
      (24%)
      169
      (23%)
      Phenylalanine (mg)
      (%RDI)
      577
      (66%)
      492
      (56%)
      486
      (56%)
      Threonine (mg)
      (%RDI)
      316
      (30%)
      283
      (27%)
      280
      (27%)
      Tryptophan (mg)
      (%RDI)
      111
      (40%)
      164
      (58%)
      162
      (58%)
      Valine (mg)
      (%RDI)
      442
      (24%)
      448
      (25%)
      443
      (24%)
      Conditional  
      Arginine (mg) 1391
      1520
      1501
      Cystine (mg)
      (%RDI)
      124
      (43%)
      94
      (33%)
      93
      (32%)
      Glycine (mg) 472
      523
      517
      Proline (mg) 355
      374
      369
      Tyrosine (mg)
      (%RDI)
      289
      (33%)
      310
      (35%)
      306
      (35%)
      Non-Essential  
      Alanine (mg) 424
      422
      416
      Aspartic acid (mg) 785
      841
      830
      Betaine (mg) --
      --
      0.43
      Glutamic acid (mg) 1619
      1757
      1735
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 428
      475
      469
      Data Source
      Seeds Watermelon Seed Kernels Dried
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Dried Pumpkin And Squash Seeds
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Roasted Squash And Pumpkin Seeds (Pepitas) (Salted)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.