Nutrition Facts Comparison

Food #1: Seeds pumpkin and squash seed kernels roasted without salt
Serving Size: 1 oz
Food #2: Seeds pumpkin and squash seed kernels roasted without salt
Serving Size: 100 grams

Food Number#1#2#3
Serving Size (Grams)28g100gg
Macronutrients
Calories163574
Fat (%DV)13.93g
(21%)
49.05g
(75%)
g
(%)
Saturated Fat (%DV)2.426g
(12%)
8.544g
(43%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)4.2g
(1%)
14.7g
(5%)
g
(%)
Fiber (%DV)1.8g
(7%)
6.5g
(26%)
g
(%)
Net-Carbs2.4g8.2gg
Sugar0.4g1.3gg
Protein8.5g29.8gg
Vitamins
Vitamin A (%DV)2.27IU
(0%)
8IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene0.28μg1μgμg
Beta-Carotene1.42μg5μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.02mg
(1%)
0.07mg
(5%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.043mg
(3%)
0.15mg
(9%)
mg
(%)
Vitamin B3 (%DV)
Niacin
1.258mg
(6%)
4.43mg
(22%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.162mg
(2%)
0.57mg
(6%)
mg
(%)
Vitamin B6 (%DV)0.028mg
(1%)
0.1mg
(5%)
mg
(%)
Vitamin B9 (%DV)
Folate
16.19μg
(4%)
57μg
(14%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate16.19μg57μgμg
Dietary Folate Equivalents16.19μg57μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)0.51mg
(1%)
1.8mg
(3%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)0.16mg
(1%)
0.56mg
(3%)
mg
(%)
Vitamin K (%DV)1.28μg
(2%)
4.5μg
(6%)
μg
(%)
K1 - Dihydrophylloquinone0μg0μgμg
K2 - Menaquinone-40μg0μgμg
Choline
(% Adequate Intake)
17.89mg
(3%)
63mg
(11%)
mg
(%)
Lycopene0μg0μgμg
Lutein+Zeaxanthin8.52μg30μgμg
Minerals
Calcium (%DV)14.77mg
(1%)
52mg
(5%)
mg
(%)
Copper (%DV)0.362mg
(18%)
1.275mg
(64%)
mg
(%)
Iron (%DV)2.29mg
(13%)
8.07mg
(45%)
mg
(%)
Potassium (%DV)223.79mg
(6%)
788mg
(23%)
mg
(%)
Phosphorus (%DV)333.42mg
(33%)
1174mg
(117%)
mg
(%)
Magnesium (%DV)156.2mg
(39%)
550mg
(138%)
mg
(%)
Manganese (%DV)1.275mg
(64%)
4.49mg
(225%)
mg
(%)
Sodium (%DV)5mg
(0%)
18mg
(1%)
mg
(%)
Selenium (%DV)2.67μg
(4%)
9.4μg
(13%)
μg
(%)
Zinc (%DV)2.17mg
(14%)
7.64mg
(51%)
mg
(%)
Carbs and Sugars
Starch0.21g0.74gg
Sucrose0.32g1.14gg
Glucose0.02g0.07gg
Fructose0.02g0.07gg
Lactose0g0gg
Maltose0g0gg
Galactose0g0gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.010.01
Omega 6 to Omega 3 Ratio176.41176.41
Total Omega 3s32mg111mgmg
18D3 Linolenic32mg111mgmg
18D3CN3 Alpha Linolenic(ALA)32mg111mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic0mg0mgmg
20D5 Eicosapentaenoic(EPA)0mg0mgmg
22D5 Docosapentaenoic(DPA)0mg0mgmg
22D6 Docosahexaenoic(DHA)0mg0mgmg
Total Omega 6s5561mg19581mgmg
18D25564mg19590mgmg
18D2CN6 Linoleic(LA)5555mg19559mgmg
18D2CLA Conjugated Linoleic(CLA)1mg5mgmg
18D3CN6 Gamma-linolenic (GLA)0mg0mgmg
20D2CN6 Eicosadienoic3mg12mgmg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
0mg0mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)0mg0mgmg
Essential Amino Acids
Histidine
(%RDI)
219mg
(31%)
770mg
(110%)
mg
(%)
Isoleucine
(%RDI)
359mg
(26%)
1265mg
(90%)
mg
(%)
Leucine
(%RDI)
678mg
(25%)
2388mg
(87%)
mg
(%)
Lysine
(%RDI)
346mg
(16%)
1220mg
(58%)
mg
(%)
Methionine
(%RDI)
169mg
(23%)
595mg
(82%)
mg
(%)
Phenylalanine
(%RDI)
486mg
(56%)
1711mg
(196%)
mg
(%)
Threonine
(%RDI)
280mg
(27%)
985mg
(94%)
mg
(%)
Tryptophan
(%RDI)
162mg
(58%)
569mg
(203%)
mg
(%)
Valine
(%RDI)
443mg
(24%)
1559mg
(86%)
mg
(%)
More Amino Acids
Arginine1501mg5284mgmg
Alanine416mg1466mgmg
Aspartic Acid830mg2922mgmg
Cystine
(%RDI)
93mg
(32%)
327mg
(114%)
mg
(%)
Glutamic Acid1735mg6108mgmg
Glycine517mg1819mgmg
Proline369mg1299mgmg
Serine469mg1652mgmg
Tyrosine
(%RDI)
306mg
(35%)
1079mg
(123%)
mg
(%)
Hydroxyproline~mg~mgmg
Other
Ash1.24g4.37gg
Water0.58g2.03gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
8.15%28.7%%
Percent Water2%7.1%%
Protein to Carb Ratio (g/g)2.022.03
* 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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