Nutrition Facts Comparison

Food #1: Seeds pumpkin and squash seed kernels roasted without salt
Serving Size: 100 grams
Food #2: Seeds pumpkin and squash seed kernels roasted without salt
Serving Size: 1 oz
Food #3: Peanuts all types dry-roasted without salt
Serving Size: 100 grams

Food Number#1#2#3
Serving Size (Grams)100g28g28g
Macronutrients
Calories574163166
Fat (%DV)49.05g
(75%)
13.93g
(21%)
14.08g
(22%)
Saturated Fat (%DV)8.544g
(43%)
2.426g
(12%)
2.189g
(11%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)14.7g
(5%)
4.2g
(1%)
6g
(2%)
Fiber (%DV)6.5g
(26%)
1.8g
(7%)
2.4g
(10%)
Net-Carbs8.2g2.4g3.6g
Sugar1.3g0.4g1.4g
Protein29.8g8.5g6.9g
Vitamins
Vitamin A (%DV)8IU
(0%)
2.27IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene1μg0.28μg0μg
Beta-Carotene5μg1.42μg0μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.07mg
(5%)
0.02mg
(1%)
0.043mg
(3%)
Vitamin B2 (%DV)
Riboflavin
0.15mg
(9%)
0.043mg
(3%)
0.056mg
(3%)
Vitamin B3 (%DV)
Niacin
4.43mg
(22%)
1.258mg
(6%)
4.07mg
(20%)
Vitamin B5 (%DV)
Pantothenic Acid
0.57mg
(6%)
0.162mg
(2%)
0.287mg
(3%)
Vitamin B6 (%DV)0.1mg
(5%)
0.028mg
(1%)
0.132mg
(7%)
Vitamin B9 (%DV)
Folate
57μg
(14%)
16.19μg
(4%)
27.5μg
(7%)
Folic Acid0μg0μg0μg
Food Folate57μg16.19μg27.5μg
Dietary Folate Equivalents57μg16.19μg27.5μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)1.8mg
(3%)
0.51mg
(1%)
0mg
(0%)
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%)
0.16mg
(1%)
1.4mg
(7%)
Vitamin K (%DV)4.5μg
(6%)
1.28μg
(2%)
0μg
(0%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-40μg0μg0μg
Choline
(% Adequate Intake)
63mg
(11%)
17.89mg
(3%)
18.31mg
(3%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin30μg8.52μg0μg
Minerals
Calcium (%DV)52mg
(5%)
14.77mg
(1%)
16.44mg
(2%)
Copper (%DV)1.275mg
(64%)
0.362mg
(18%)
0.121mg
(6%)
Iron (%DV)8.07mg
(45%)
2.29mg
(13%)
0.45mg
(3%)
Potassium (%DV)788mg
(23%)
223.79mg
(6%)
179.74mg
(5%)
Phosphorus (%DV)1174mg
(117%)
333.42mg
(33%)
102.91mg
(10%)
Magnesium (%DV)550mg
(138%)
156.2mg
(39%)
50.46mg
(13%)
Manganese (%DV)4.49mg
(225%)
1.275mg
(64%)
0.506mg
(25%)
Sodium (%DV)18mg
(1%)
5mg
(0%)
2mg
(0%)
Selenium (%DV)9.4μg
(13%)
2.67μg
(4%)
2.64μg
(4%)
Zinc (%DV)7.64mg
(51%)
2.17mg
(14%)
0.79mg
(5%)
Carbs and Sugars
Starch0.74g0.21g1.24g
Sucrose1.14g0.32g1.39g
Glucose0.07g0.02g0g
Fructose0.07g0.02g0g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio0.010.010
Omega 6 to Omega 3 Ratio176.41176.41269.64
Total Omega 3s111mg32mg10mg
18D3 Linolenic111mg32mg7mg
18D3CN3 Alpha Linolenic(ALA)111mg32mg7mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic0mg0mg3mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s19581mg5561mg2752mg
18D219590mg5564mg2754mg
18D2CN6 Linoleic(LA)19559mg5555mg2748mg
18D2CLA Conjugated Linoleic(CLA)5mg1mg3mg
18D3CN6 Gamma-linolenic (GLA)0mg0mg0mg
20D2CN6 Eicosadienoic12mg3mg1mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
0mg0mg0mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)0mg0mg0mg
Essential Amino Acids
Histidine
(%RDI)
770mg
(110%)
219mg
(31%)
170mg
(24%)
Isoleucine
(%RDI)
1265mg
(90%)
359mg
(26%)
236mg
(17%)
Leucine
(%RDI)
2388mg
(87%)
678mg
(25%)
435mg
(16%)
Lysine
(%RDI)
1220mg
(58%)
346mg
(16%)
241mg
(11%)
Methionine
(%RDI)
595mg
(82%)
169mg
(23%)
82mg
(11%)
Phenylalanine
(%RDI)
1711mg
(196%)
486mg
(56%)
348mg
(40%)
Threonine
(%RDI)
985mg
(94%)
280mg
(27%)
230mg
(22%)
Tryptophan
(%RDI)
569mg
(203%)
162mg
(58%)
65mg
(23%)
Valine
(%RDI)
1559mg
(86%)
443mg
(24%)
282mg
(15%)
More Amino Acids
Arginine5284mg1501mg803mg
Alanine1466mg416mg267mg
Aspartic Acid2922mg830mg819mg
Cystine
(%RDI)
327mg
(114%)
93mg
(32%)
86mg
(30%)
Glutamic Acid6108mg1735mg1403mg
Glycine1819mg517mg405mg
Proline1299mg369mg296mg
Serine1652mg469mg331mg
Tyrosine
(%RDI)
1079mg
(123%)
306mg
(35%)
273mg
(31%)
Hydroxyproline~mg~mg~mg
Other
Ash4.37g1.24g0.83g
Water2.03g0.58g0.51g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
28.7%8.15%8.3%
Percent Water2%0.6%0.5%
Protein to Carb Ratio (g/g)2.032.021.15
* 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.


Make Your Own Nutrition Facts Comparison