Nutrition Facts Comparison

Food #1: Seeds pumpkin and squash seed kernels dried
Serving Size: 100 grams
Food #2: Seeds pumpkin and squash seed kernels dried
Serving Size: 1 cup
Food #3: Seeds pumpkin and squash seed kernels dried
Serving Size: 1 oz

Food Number#1#2#3
Serving Size (Grams)100g129g28g
Macronutrients
Calories559721159
Fat (%DV)49.05g
(75%)
63.27g
(97%)
13.93g
(21%)
Saturated Fat (%DV)8.659g
(43%)
11.17g
(56%)
2.459g
(12%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)10.7g
(4%)
13.8g
(5%)
3g
(1%)
Fiber (%DV)6g
(24%)
7.7g
(31%)
1.7g
(7%)
Net-Carbs4.7g6.1g1.3g
Sugar1.4g1.8g0.4g
Protein30.2g39g8.6g
Vitamins
Vitamin A (%DV)16IU
(0%)
20.64IU
(0%)
4.54IU
(0%)
Retinol Equiv.1μg1.29μg0.28μg
Retinol0μg0μg0μg
Alpha-Carotene1μg1.29μg0.28μg
Beta-Carotene9μg11.61μg2.56μg
Beta-cryptoxanthin1μg1.29μg0.28μg
Vitamin B1 (%DV)
Thiamin
0.273mg
(18%)
0.352mg
(23%)
0.078mg
(5%)
Vitamin B2 (%DV)
Riboflavin
0.153mg
(9%)
0.197mg
(12%)
0.043mg
(3%)
Vitamin B3 (%DV)
Niacin
4.987mg
(25%)
6.433mg
(32%)
1.416mg
(7%)
Vitamin B5 (%DV)
Pantothenic Acid
0.75mg
(8%)
0.968mg
(10%)
0.213mg
(2%)
Vitamin B6 (%DV)0.143mg
(7%)
0.184mg
(9%)
0.041mg
(2%)
Vitamin B9 (%DV)
Folate
58μg
(15%)
74.82μg
(19%)
16.47μg
(4%)
Folic Acid0μg0μg0μg
Food Folate58μg74.82μg16.47μg
Dietary Folate Equivalents58μg74.82μg16.47μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)1.9mg
(3%)
2.45mg
(4%)
0.54mg
(1%)
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)2.18mg
(11%)
2.81mg
(14%)
0.62mg
(3%)
Vitamin K (%DV)7.3μg
(9%)
9.42μg
(12%)
2.07μg
(3%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-40μg0μg0μg
Choline
(% Adequate Intake)
63mg
(11%)
81.27mg
(15%)
17.89mg
(3%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin74μg95.46μg21.02μg
Minerals
Calcium (%DV)46mg
(5%)
59.34mg
(6%)
13.06mg
(1%)
Copper (%DV)1.343mg
(67%)
1.732mg
(87%)
0.381mg
(19%)
Iron (%DV)8.82mg
(49%)
11.38mg
(63%)
2.5mg
(14%)
Potassium (%DV)809mg
(23%)
1043.61mg
(30%)
229.76mg
(7%)
Phosphorus (%DV)1233mg
(123%)
1590.57mg
(159%)
350.17mg
(35%)
Magnesium (%DV)592mg
(148%)
763.68mg
(191%)
168.13mg
(42%)
Manganese (%DV)4.543mg
(227%)
5.86mg
(293%)
1.29mg
(65%)
Sodium (%DV)7mg
(0%)
9mg
(0%)
2mg
(0%)
Selenium (%DV)9.4μg
(13%)
12.13μg
(17%)
2.67μg
(4%)
Zinc (%DV)7.81mg
(52%)
10.07mg
(67%)
2.22mg
(15%)
Carbs and Sugars
Starch1.47g1.9g0.42g
Sucrose1.13g1.46g0.32g
Glucose0.13g0.17g0.04g
Fructose0.15g0.19g0.04g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.010.010.01
Omega 6 to Omega 3 Ratio172.34172.34172.34
Total Omega 3s120mg155mg34mg
18D3 Linolenic120mg155mg34mg
18D3CN3 Alpha Linolenic(ALA)120mg155mg34mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic0mg0mg0mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s20681mg26678mg5873mg
18D220710mg26716mg5882mg
18D2CN6 Linoleic(LA)20667mg26660mg5869mg
18D2CLA Conjugated Linoleic(CLA)4mg5mg1mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic4mg5mg1mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
0mg0mg0mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)0mg0mg0mg
Essential Amino Acids
Tryptophan
(%RDI)
576mg
(206%)
743mg
(265%)
164mg
(59%)
Histidine
(%RDI)
780mg
(111%)
1006mg
(144%)
222mg
(32%)
Threonine
(%RDI)
998mg
(95%)
1287mg
(123%)
283mg
(27%)
Isoleucine
(%RDI)
1281mg
(92%)
1652mg
(118%)
364mg
(26%)
Leucine
(%RDI)
2419mg
(89%)
3121mg
(114%)
687mg
(25%)
Lysine
(%RDI)
1236mg
(59%)
1594mg
(76%)
351mg
(17%)
Methionine
(%RDI)
603mg
(83%)
778mg
(107%)
171mg
(23%)
Cystine
(%RDI)
332mg
(116%)
428mg
(149%)
94mg
(33%)
Phenylalanine
(%RDI)
1733mg
(198%)
2236mg
(256%)
492mg
(56%)
Tyrosine
(%RDI)
1093mg
(125%)
1410mg
(161%)
310mg
(35%)
Valine
(%RDI)
1579mg
(87%)
2037mg
(112%)
448mg
(25%)
More Amino Acids
Arginine5353mg6905mg1520mg
Alanine1485mg1916mg422mg
Aspartic Acid2960mg3818mg841mg
Glutamic Acid6188mg7983mg1757mg
Glycine1843mg2377mg523mg
Proline1316mg1698mg374mg
Serine1673mg2158mg475mg
Hydroxyproline~mg~mg~mg
Other
Ash4.78g6.17g1.36g
Water5.23g6.75g1.49g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
27.95%36.05%7.95%
Percent Water5.2%6.8%1.5%
Protein to Carb Ratio (g/g)2.822.832.87
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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