Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Seeds sunflower seed kernels dried
100 grams (100g)

#2 - Seeds sunflower seed kernels dried
1 cup (140g)

#3 - Seeds sunflower seed kernels dried
1 cup, with hulls, edible yield (46g)

Food Number#1#2#3
Serving Size (Grams)100g140g46g
Macronutrients
Calories584818269
Fat (%DV)51.46g
(79%)
72.04g
(111%)
23.67g
(36%)
Saturated Fat (%DV)4.455g
(22%)
6.237g
(31%)
2.049g
(10%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)20g
(7%)
28g
(9%)
9.2g
(3%)
Fiber (%DV)8.6g
(34%)
12g
(48%)
4g
(16%)
Net-Carbs11.4g16g5.2g
Sugar2.6g3.7g1.2g
Protein20.8g29.1g9.6g
Vitamins
Vitamin A (%DV)50IU
(1%)
70IU
(1%)
23IU
(0%)
Retinol Equiv.3μg4.2μg1.38μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene30μg42μg13.8μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
1.48mg
(99%)
2.072mg
(138%)
0.681mg
(45%)
Vitamin B2 (%DV)
Riboflavin
0.355mg
(21%)
0.497mg
(29%)
0.163mg
(10%)
Vitamin B3 (%DV)
Niacin
8.335mg
(42%)
11.669mg
(58%)
3.834mg
(19%)
Vitamin B5 (%DV)
Pantothenic Acid
1.13mg
(11%)
1.582mg
(16%)
0.52mg
(5%)
Vitamin B6 (%DV)1.345mg
(67%)
1.883mg
(94%)
0.619mg
(31%)
Vitamin B9 (%DV)
Folate
227μg
(57%)
317.8μg
(79%)
104.42μg
(26%)
Folic Acid0μg0μg0μg
Food Folate227μg317.8μg104.42μg
Dietary Folate Equivalents227μg317.8μg104.42μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)1.4mg
(2%)
1.96mg
(3%)
0.64mg
(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)35.17mg
(176%)
49.24mg
(246%)
16.18mg
(81%)
Vitamin K (%DV)0μg
(0%)
0μg
(0%)
0μg
(0%)
K1 - Dihydrophyllo-quinone0μg0μg0μg
K2 - Menaquinone-40μg0μg0μg
Choline
(% Adequate Intake)
55.1mg
(10%)
77.14mg
(14%)
25.35mg
(5%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)78mg
(8%)
109.2mg
(11%)
35.88mg
(4%)
Copper (%DV)1.8mg
(90%)
2.52mg
(126%)
0.828mg
(41%)
Iron (%DV)5.25mg
(29%)
7.35mg
(41%)
2.42mg
(13%)
Potassium (%DV)645mg
(18%)
903mg
(26%)
296.7mg
(8%)
Phosphorus (%DV)660mg
(66%)
924mg
(92%)
303.6mg
(30%)
Magnesium (%DV)325mg
(81%)
455mg
(114%)
149.5mg
(37%)
Manganese (%DV)1.95mg
(98%)
2.73mg
(137%)
0.897mg
(45%)
Sodium (%DV)9mg
(0%)
13mg
(1%)
4mg
(0%)
Selenium (%DV)53μg
(76%)
74.2μg
(106%)
24.38μg
(35%)
Zinc (%DV)5mg
(33%)
7mg
(47%)
2.3mg
(15%)
Carbs and Sugars
Starch~g~g~g
Sucrose2.5g3.5g1.15g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio000
Omega 6 to Omega 3 Ratio823.21823.21823.21
Total Omega 3s28mg39mg13mg
18D3 Linolenic60mg84mg28mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)14mg20mg6mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)14mg20mg6mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s23050mg32270mg10603mg
18D223050mg32270mg10603mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic0mg0mg0mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)0mg0mg0mg
Essential Amino Acids
Histidine
(%RDI)
632mg
(90%)
885mg
(126%)
291mg
(42%)
Isoleucine
(%RDI)
1139mg
(81%)
1595mg
(114%)
524mg
(37%)
Leucine
(%RDI)
1659mg
(61%)
2323mg
(85%)
763mg
(28%)
Lysine
(%RDI)
937mg
(45%)
1312mg
(62%)
431mg
(21%)
Methionine
(%RDI)
494mg
(68%)
692mg
(95%)
227mg
(31%)
Phenylalanine
(%RDI)
1169mg
(134%)
1637mg
(187%)
538mg
(61%)
Threonine
(%RDI)
928mg
(88%)
1299mg
(124%)
427mg
(41%)
Tryptophan
(%RDI)
348mg
(124%)
487mg
(174%)
160mg
(57%)
Valine
(%RDI)
1315mg
(72%)
1841mg
(101%)
605mg
(33%)
More Amino Acids
Arginine2403mg3364mg1105mg
Alanine1117mg1564mg514mg
Aspartic Acid2446mg3424mg1125mg
Cystine
(%RDI)
451mg
(157%)
631mg
(220%)
207mg
(72%)
Glutamic Acid5579mg7811mg2566mg
Glycine1461mg2045mg672mg
Proline1182mg1655mg544mg
Serine1075mg1505mg495mg
Tyrosine
(%RDI)
666mg
(76%)
932mg
(107%)
306mg
(35%)
Hydroxy-proline~mg~mg~mg
Other
Ash3.02g4.23g1.39g
Water4.73g6.62g2.18g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
29.2%40.9%13.45%
Percent Water4.7%6.6%2.2%
Protein to Carb Ratio (g/g)1.041.041.04

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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