Nutrition Facts Comparison Tool

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Food #2:

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
28 grams (28g)

Food Number#1#2#3
Serving Size (Grams)100g28gg
Macronutrients
Calories574163
Fat (%DV)49.05g
(75%)
13.91g
(21%)
g
(%)
Saturated Fat (%DV)8.544g
(43%)
2.422g
(12%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)14.7g
(5%)
4.2g
(1%)
g
(%)
Fiber (%DV)6.5g
(26%)
1.8g
(7%)
g
(%)
Net-Carbs8.2g2.4gg
Sugar1.3g0.4gg
Protein29.8g
(60%)
8.5g
(17%)
g
(%)
Vitamins
Vitamin A (%DV)8IU
(0%)
2.27IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene1μg0.28μgμg
Beta-Carotene5μg1.42μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.07mg
(5%)
0.02mg
(1%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.15mg
(9%)
0.043mg
(3%)
mg
(%)
Vitamin B3 (%DV)
Niacin
4.43mg
(22%)
1.256mg
(6%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.57mg
(6%)
0.162mg
(2%)
mg
(%)
Vitamin B6 (%DV)0.1mg
(5%)
0.028mg
(1%)
mg
(%)
Vitamin B9 (%DV)
Folate
57μg
(14%)
16.16μg
(4%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate57μg16.16μgμg
Dietary Folate Equivalents57μg16.16μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)1.8mg
(3%)
0.51mg
(1%)
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)0.56mg
(3%)
0.16mg
(1%)
mg
(%)
Vitamin K (%DV)4.5μg
(6%)
1.28μg
(2%)
μg
(%)
K1 - Dihydrophyllo-quinone0μg0μgμg
K2 - Menaquinone-40μg0μgμg
Choline
(% Adequate Intake)
63mg
(11%)
17.86mg
(3%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin30μg8.51μgμg
Minerals
Calcium (%DV)52mg
(5%)
14.74mg
(1%)
mg
(%)
Copper (%DV)1.275mg
(64%)
0.361mg
(18%)
mg
(%)
Iron (%DV)8.07mg
(45%)
2.29mg
(13%)
mg
(%)
Potassium (%DV)788mg
(23%)
223.4mg
(6%)
mg
(%)
Phosphorus (%DV)1174mg
(117%)
332.83mg
(33%)
mg
(%)
Magnesium (%DV)550mg
(138%)
155.93mg
(39%)
mg
(%)
Manganese (%DV)4.49mg
(225%)
1.273mg
(64%)
mg
(%)
Sodium (%DV)18mg
(1%)
5mg
(0%)
mg
(%)
Selenium (%DV)9.4μg
(13%)
2.66μg
(4%)
μg
(%)
Zinc (%DV)7.64mg
(51%)
2.17mg
(14%)
mg
(%)
Carbs and Sugars
Starch0.74g0.21gg
Sucrose1.14g0.32gg
Glucose0.07g0.02gg
Fructose0.07g0.02gg
Lactose0g0gg
Maltose0g0gg
Galactose0g0gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.010.01
Omega 6 to Omega 3 Ratio176.41176.41
Total Omega 3s111mg31mgmg
18D3 Linolenic111mg31mgmg
18D3CN3 Alpha Linolenic(ALA)111mg31mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic0mg0mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s19581mg5551mgmg
18D219590mg5554mgmg
18D2CN6 Linoleic (LA)19559mg5545mgmg
18D2CLA Conjugated Linoleic (CLA)5mg1mgmg
18D3CN6 Gamma-linolenic (GLA)0mg0mgmg
20D2CN6 Eicosadienoic12mg3mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)0mg0mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)0mg0mgmg
Essential Amino Acids
Histidine
(%RDI)
770mg
(110%)
218mg
(31%)
mg
(%)
Isoleucine
(%RDI)
1265mg
(90%)
359mg
(26%)
mg
(%)
Leucine
(%RDI)
2388mg
(87%)
677mg
(25%)
mg
(%)
Lysine
(%RDI)
1220mg
(58%)
346mg
(16%)
mg
(%)
Methionine
(%RDI)
595mg
(82%)
169mg
(23%)
mg
(%)
Phenylalanine
(%RDI)
1711mg
(196%)
485mg
(55%)
mg
(%)
Threonine
(%RDI)
985mg
(94%)
279mg
(27%)
mg
(%)
Tryptophan
(%RDI)
569mg
(203%)
161mg
(58%)
mg
(%)
Valine
(%RDI)
1559mg
(86%)
442mg
(24%)
mg
(%)
More Amino Acids
Arginine5284mg1498mgmg
Alanine1466mg416mgmg
Aspartic Acid2922mg828mgmg
Cystine
(%RDI)
327mg
(114%)
93mg
(32%)
mg
(%)
Glutamic Acid6108mg1732mgmg
Glycine1819mg516mgmg
Proline1299mg368mgmg
Serine1652mg468mgmg
Tyrosine
(%RDI)
1079mg
(123%)
306mg
(35%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash4.37g1.24gg
Water2.03g0.58gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
28.7%8.15%%
Percent Water2%0.6%%
Protein to Carb Ratio (g/g)2.032.02

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.


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