Nutrition Facts Comparison

Food #1: Seeds sunflower seed kernels dried
Serving Size: 100 grams
Food #2: Seeds sunflower seed kernels dried
Serving Size: 1 cup
Food #3: Seeds sesame seed kernels dried (decorticated)
Serving Size: 1 cup

Food Number#1#2#3
Serving Size (Grams)100g140g150g
Macronutrients
Calories584818947
Fat (%DV)51.46g
(79%)
72.04g
(111%)
91.82g
(141%)
Saturated Fat (%DV)4.455g
(22%)
6.237g
(31%)
13.583g
(68%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)20g
(7%)
28g
(9%)
17.6g
(6%)
Fiber (%DV)8.6g
(34%)
12g
(48%)
17.4g
(70%)
Net-Carbs11.4g16g0.2g
Sugar2.6g3.7g0.7g
Protein20.8g29.1g30.7g
Vitamins
Vitamin A (%DV)50IU
(1%)
70IU
(1%)
99IU
(2%)
Retinol Equiv.3μg4.2μg4.5μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene30μg42μg60μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
1.48mg
(99%)
2.072mg
(138%)
1.049mg
(70%)
Vitamin B2 (%DV)
Riboflavin
0.355mg
(21%)
0.497mg
(29%)
0.135mg
(8%)
Vitamin B3 (%DV)
Niacin
8.335mg
(42%)
11.669mg
(58%)
8.7mg
(44%)
Vitamin B5 (%DV)
Pantothenic Acid
1.13mg
(11%)
1.582mg
(16%)
0.435mg
(4%)
Vitamin B6 (%DV)1.345mg
(67%)
1.883mg
(94%)
0.6mg
(30%)
Vitamin B9 (%DV)
Folate
227μg
(57%)
317.8μg
(79%)
172.5μg
(43%)
Folic Acid0μg0μg0μg
Food Folate227μg317.8μg172.5μg
Dietary Folate Equivalents227μg317.8μg172.5μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)1.4mg
(2%)
1.96mg
(3%)
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)35.17mg
(170%)
49.24mg
(238%)
2.52mg
(12%)
Vitamin K (%DV)0μg
(0%)
0μg
(0%)
0μg
(0%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-40μg0μg~μg
Choline
(% Adequate Intake)
55.1mg
(10%)
77.14mg
(14%)
38.4mg
(7%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)78mg
(8%)
109.2mg
(11%)
90mg
(9%)
Copper (%DV)1.8mg
(90%)
2.52mg
(126%)
2.1mg
(105%)
Iron (%DV)5.25mg
(29%)
7.35mg
(41%)
9.54mg
(53%)
Potassium (%DV)645mg
(18%)
903mg
(26%)
555mg
(16%)
Phosphorus (%DV)660mg
(66%)
924mg
(92%)
1000.5mg
(100%)
Magnesium (%DV)325mg
(81%)
455mg
(114%)
517.5mg
(129%)
Manganese (%DV)1.95mg
(98%)
2.73mg
(137%)
2.16mg
(108%)
Sodium (%DV)9mg
(0%)
13mg
(1%)
71mg
(3%)
Selenium (%DV)53μg
(76%)
74.2μg
(106%)
51.6μg
(74%)
Zinc (%DV)5mg
(33%)
7mg
(47%)
10.1mg
(67%)
Carbs and Sugars
Starch~g~g~g
Sucrose2.5g3.5g0.47g
Glucose~g~g0.15g
Fructose~g~g0.11g
Lactose~g~g0g
Maltose~g~g0g
Galactose~g~g0g
Fatty Acids
Omega 3 to Omega 6 Ratio000.01
Omega 6 to Omega 3 Ratio823.21823.2195.92
Total Omega 3s28mg39mg395mg
18D3 Linolenic60mg84mg395mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)14mg20mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)14mg20mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s23050mg32270mg37841mg
18D223050mg32270mg37841mg
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)0mg0mg~mg
Essential Amino Acids
Histidine
(%RDI)
632mg
(90%)
885mg
(126%)
825mg
(118%)
Isoleucine
(%RDI)
1139mg
(81%)
1595mg
(114%)
1125mg
(80%)
Leucine
(%RDI)
1659mg
(61%)
2323mg
(85%)
2250mg
(82%)
Lysine
(%RDI)
937mg
(45%)
1312mg
(62%)
975mg
(46%)
Methionine
(%RDI)
494mg
(68%)
692mg
(95%)
1320mg
(181%)
Phenylalanine
(%RDI)
1169mg
(134%)
1637mg
(187%)
1410mg
(161%)
Threonine
(%RDI)
928mg
(88%)
1299mg
(124%)
1095mg
(104%)
Tryptophan
(%RDI)
348mg
(124%)
487mg
(174%)
495mg
(177%)
Valine
(%RDI)
1315mg
(72%)
1841mg
(101%)
1470mg
(81%)
More Amino Acids
Arginine2403mg3364mg4875mg
Alanine1117mg1564mg1485mg
Aspartic Acid2446mg3424mg3105mg
Cystine
(%RDI)
451mg
(157%)
631mg
(220%)
660mg
(230%)
Glutamic Acid5579mg7811mg6900mg
Glycine1461mg2045mg1635mg
Proline1182mg1655mg1560mg
Serine1075mg1505mg1800mg
Tyrosine
(%RDI)
666mg
(76%)
932mg
(107%)
1185mg
(135%)
Hydroxyproline~mg~mg0mg
Other
Ash3.02g4.23g4.29g
Water4.73g6.62g5.63g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
29.2%40.9%47.35%
Percent Water4.7%6.6%5.6%
Protein to Carb Ratio (g/g)1.041.041.74
* 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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