Nutrition Facts Comparison Tool

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Food #2:

Food #3:

Nutrition Facts Comparison for:

#1 - Seeds sunflower seed kernels dry roasted without salt
1 oz (28g)

#2 - Seeds sunflower seed kernels dry roasted without salt
100 grams (100g)

Food Number#1#2#3
Serving Size (Grams)28g100gg
Macronutrients
Calories165582
Fat (%DV)14.14g
(22%)
49.8g
(77%)
g
(%)
Saturated Fat (%DV)1.482g
(7%)
5.219g
(26%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)6.8g
(2%)
24.1g
(8%)
g
(%)
Fiber (%DV)3.2g
(13%)
11.1g
(44%)
g
(%)
Net-Carbs3.6g13gg
Sugar0.8g2.7gg
Protein5.5g19.3gg
Vitamins
Vitamin A (%DV)2.56IU
(0%)
9IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene1.42μg5μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.03mg
(2%)
0.106mg
(7%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.07mg
(4%)
0.246mg
(14%)
mg
(%)
Vitamin B3 (%DV)
Niacin
2mg
(10%)
7.042mg
(35%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
2mg
(20%)
7.042mg
(70%)
mg
(%)
Vitamin B6 (%DV)0.228mg
(11%)
0.804mg
(40%)
mg
(%)
Vitamin B9 (%DV)
Folate
67.31μg
(17%)
237μg
(59%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate67.31μg237μgμg
Dietary Folate Equivalents67.31μg237μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)0.4mg
(1%)
1.4mg
(2%)
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)7.41mg
(37%)
26.1mg
(131%)
mg
(%)
Vitamin K (%DV)0.77μg
(1%)
2.7μg
(3%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
15.65mg
(3%)
55.1mg
(10%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin0μg0μgμg
Minerals
Calcium (%DV)19.88mg
(2%)
70mg
(7%)
mg
(%)
Copper (%DV)0.52mg
(26%)
1.83mg
(92%)
mg
(%)
Iron (%DV)1.08mg
(6%)
3.8mg
(21%)
mg
(%)
Potassium (%DV)241.4mg
(7%)
850mg
(24%)
mg
(%)
Phosphorus (%DV)328.02mg
(33%)
1155mg
(116%)
mg
(%)
Magnesium (%DV)36.64mg
(9%)
129mg
(32%)
mg
(%)
Manganese (%DV)0.599mg
(30%)
2.11mg
(106%)
mg
(%)
Sodium (%DV)1mg
(0%)
3mg
(0%)
mg
(%)
Selenium (%DV)22.52μg
(32%)
79.3μg
(113%)
μg
(%)
Zinc (%DV)1.5mg
(10%)
5.29mg
(35%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose~g~gg
Glucose~g~gg
Fructose~g~gg
Lactose~g~gg
Maltose~g~gg
Galactose~g~gg
Fatty Acids
Omega 3 to Omega 6 Ratio00
Omega 6 to Omega 3 Ratio475.1475.1
Total Omega 3s20mg69mgmg
18D3 Linolenic20mg69mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s9310mg32782mgmg
18D29310mg32782mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
152mg
(22%)
536mg
(77%)
mg
(%)
Isoleucine
(%RDI)
275mg
(20%)
967mg
(69%)
mg
(%)
Leucine
(%RDI)
400mg
(15%)
1408mg
(52%)
mg
(%)
Lysine
(%RDI)
226mg
(11%)
795mg
(38%)
mg
(%)
Methionine
(%RDI)
119mg
(16%)
420mg
(58%)
mg
(%)
Phenylalanine
(%RDI)
282mg
(32%)
992mg
(113%)
mg
(%)
Threonine
(%RDI)
224mg
(21%)
788mg
(75%)
mg
(%)
Tryptophan
(%RDI)
84mg
(30%)
295mg
(105%)
mg
(%)
Valine
(%RDI)
317mg
(17%)
1116mg
(61%)
mg
(%)
More Amino Acids
Arginine579mg2039mgmg
Alanine269mg948mgmg
Aspartic Acid590mg2076mgmg
Cystine
(%RDI)
109mg
(38%)
383mg
(133%)
mg
(%)
Glutamic Acid1345mg4735mgmg
Glycine352mg1240mgmg
Proline285mg1003mgmg
Serine259mg912mgmg
Tyrosine
(%RDI)
160mg
(18%)
565mg
(65%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash1.59g5.6gg
Water0.34g1.2gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
8.25%29.1%%
Percent Water1.2%4.2%%
Protein to Carb Ratio (g/g)0.810.8

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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