Nutrition Facts Comparison Tool

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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
227 grams (227g)

#3 - Seeds pumpkin and squash seed kernels roasted without salt
28 grams (28g)

Food Number#1#2#3
Serving Size (Grams)100g227g28g
Macronutrients
Calories5741303163
Fat (%DV)49.05g
(75%)
111.34g
(171%)
13.91g
(21%)
Saturated Fat (%DV)8.544g
(43%)
19.395g
(97%)
2.422g
(12%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)14.7g
(5%)
33.4g
(11%)
4.2g
(1%)
Fiber (%DV)6.5g
(26%)
14.8g
(59%)
1.8g
(7%)
Net-Carbs8.2g18.6g2.4g
Sugar1.3g2.9g0.4g
Protein29.8g67.7g8.5g
Vitamins
Vitamin A (%DV)8IU
(0%)
18.16IU
(0%)
2.27IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene1μg2.27μg0.28μg
Beta-Carotene5μg11.35μg1.42μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.07mg
(5%)
0.159mg
(11%)
0.02mg
(1%)
Vitamin B2 (%DV)
Riboflavin
0.15mg
(9%)
0.341mg
(20%)
0.043mg
(3%)
Vitamin B3 (%DV)
Niacin
4.43mg
(22%)
10.056mg
(50%)
1.256mg
(6%)
Vitamin B5 (%DV)
Pantothenic Acid
0.57mg
(6%)
1.294mg
(13%)
0.162mg
(2%)
Vitamin B6 (%DV)0.1mg
(5%)
0.227mg
(11%)
0.028mg
(1%)
Vitamin B9 (%DV)
Folate
57μg
(14%)
129.39μg
(32%)
16.16μg
(4%)
Folic Acid0μg0μg0μg
Food Folate57μg129.39μg16.16μg
Dietary Folate Equivalents57μg129.39μg16.16μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)1.8mg
(3%)
4.09mg
(7%)
0.51mg
(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)0.56mg
(3%)
1.27mg
(6%)
0.16mg
(1%)
Vitamin K (%DV)4.5μg
(6%)
10.22μg
(13%)
1.28μg
(2%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-40μg0μg0μg
Choline
(% Adequate Intake)
63mg
(11%)
143.01mg
(26%)
17.86mg
(3%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin30μg68.1μg8.51μg
Minerals
Calcium (%DV)52mg
(5%)
118.04mg
(12%)
14.74mg
(1%)
Copper (%DV)1.275mg
(64%)
2.894mg
(145%)
0.361mg
(18%)
Iron (%DV)8.07mg
(45%)
18.32mg
(102%)
2.29mg
(13%)
Potassium (%DV)788mg
(23%)
1788.76mg
(51%)
223.4mg
(6%)
Phosphorus (%DV)1174mg
(117%)
2664.98mg
(266%)
332.83mg
(33%)
Magnesium (%DV)550mg
(138%)
1248.5mg
(312%)
155.93mg
(39%)
Manganese (%DV)4.49mg
(225%)
10.192mg
(510%)
1.273mg
(64%)
Sodium (%DV)18mg
(1%)
41mg
(2%)
5mg
(0%)
Selenium (%DV)9.4μg
(13%)
21.34μg
(30%)
2.66μg
(4%)
Zinc (%DV)7.64mg
(51%)
17.34mg
(116%)
2.17mg
(14%)
Carbs and Sugars
Starch0.74g1.68g0.21g
Sucrose1.14g2.59g0.32g
Glucose0.07g0.16g0.02g
Fructose0.07g0.16g0.02g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.010.010.01
Omega 6 to Omega 3 Ratio176.41176.41176.41
Total Omega 3s111mg252mg31mg
18D3 Linolenic111mg252mg31mg
18D3CN3 Alpha Linolenic(ALA)111mg252mg31mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic0mg0mg0mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s19581mg44449mg5551mg
18D219590mg44469mg5554mg
18D2CN6 Linoleic (LA)19559mg44399mg5545mg
18D2CLA Conjugated Linoleic (CLA)5mg11mg1mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic12mg27mg3mg
20D3N6 Di-homo-gamma-linolenic (DGLA)0mg0mg0mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)0mg0mg0mg
Essential Amino Acids
Histidine
(%RDI)
770mg
(110%)
1748mg
(250%)
218mg
(31%)
Isoleucine
(%RDI)
1265mg
(90%)
2872mg
(205%)
359mg
(26%)
Leucine
(%RDI)
2388mg
(87%)
5421mg
(199%)
677mg
(25%)
Lysine
(%RDI)
1220mg
(58%)
2769mg
(132%)
346mg
(16%)
Methionine
(%RDI)
595mg
(82%)
1351mg
(186%)
169mg
(23%)
Phenylalanine
(%RDI)
1711mg
(196%)
3884mg
(444%)
485mg
(55%)
Threonine
(%RDI)
985mg
(94%)
2236mg
(213%)
279mg
(27%)
Tryptophan
(%RDI)
569mg
(203%)
1292mg
(461%)
161mg
(58%)
Valine
(%RDI)
1559mg
(86%)
3539mg
(194%)
442mg
(24%)
More Amino Acids
Arginine5284mg11995mg1498mg
Alanine1466mg3328mg416mg
Aspartic Acid2922mg6633mg828mg
Cystine
(%RDI)
327mg
(114%)
742mg
(259%)
93mg
(32%)
Glutamic Acid6108mg13865mg1732mg
Glycine1819mg4129mg516mg
Proline1299mg2949mg368mg
Serine1652mg3750mg468mg
Tyrosine
(%RDI)
1079mg
(123%)
2449mg
(280%)
306mg
(35%)
Hydroxy-proline~mg~mg~mg
Other
Ash4.37g9.92g1.24g
Water2.03g4.61g0.58g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
28.7%65.15%8.15%
Percent Water2%4.6%0.6%
Protein to Carb Ratio (g/g)2.032.032.02

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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