Nutrition Facts Comparison Tool

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Food #3:

Nutrition Facts Comparison for:

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

#2 - Seeds sunflower seed kernels dry roasted without salt
1 cup (128g)

#3 - Seeds sunflower seed kernels dry roasted without salt
28 grams (28g)

Food Number#1#2#3
Serving Size (Grams)100g128g28g
Macronutrients
Calories582745165
Fat (%DV)49.8g
(77%)
63.74g
(98%)
14.12g
(22%)
Saturated Fat (%DV)5.219g
(26%)
6.68g
(33%)
1.48g
(7%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)24.1g
(8%)
30.8g
(10%)
6.8g
(2%)
Fiber (%DV)11.1g
(44%)
14.2g
(57%)
3.1g
(12%)
Net-Carbs13g16.6g3.7g
Sugar2.7g3.5g0.8g
Protein19.3g
(39%)
24.7g
(49%)
5.5g
(11%)
Vitamins
Vitamin A (%DV)9IU
(0%)
11.52IU
(0%)
2.55IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene5μg6.4μg1.42μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.106mg
(7%)
0.136mg
(9%)
0.03mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.246mg
(14%)
0.315mg
(19%)
0.07mg
(4%)
Vitamin B3 (%DV)
Niacin
7.042mg
(35%)
9.014mg
(45%)
1.996mg
(10%)
Vitamin B5 (%DV)
Pantothenic Acid
7.042mg
(70%)
9.014mg
(90%)
1.996mg
(20%)
Vitamin B6 (%DV)0.804mg
(40%)
1.029mg
(51%)
0.228mg
(11%)
Vitamin B9 (%DV)
Folate
237μg
(59%)
303.36μg
(76%)
67.19μg
(17%)
Folic Acid0μg0μg0μg
Food Folate237μg303.36μg67.19μg
Dietary Folate Equivalents237μg303.36μg67.19μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)1.4mg
(2%)
1.79mg
(3%)
0.4mg
(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)26.1mg
(131%)
33.41mg
(167%)
7.4mg
(37%)
Vitamin K (%DV)2.7μg
(3%)
3.46μg
(4%)
0.77μg
(1%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
55.1mg
(10%)
70.53mg
(13%)
15.62mg
(3%)
Lycopene0μg0μg0μg
Lutein + Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)70mg
(7%)
89.6mg
(9%)
19.85mg
(2%)
Copper (%DV)1.83mg
(92%)
2.342mg
(117%)
0.519mg
(26%)
Iron (%DV)3.8mg
(21%)
4.86mg
(27%)
1.08mg
(6%)
Potassium (%DV)850mg
(24%)
1088mg
(31%)
240.98mg
(7%)
Phosphorus (%DV)1155mg
(116%)
1478.4mg
(148%)
327.44mg
(33%)
Magnesium (%DV)129mg
(32%)
165.12mg
(41%)
36.57mg
(9%)
Manganese (%DV)2.11mg
(106%)
2.701mg
(135%)
0.598mg
(30%)
Sodium (%DV)3mg
(0%)
4mg
(0%)
1mg
(0%)
Selenium (%DV)79.3μg
(113%)
101.5μg
(145%)
22.48μg
(32%)
Zinc (%DV)5.29mg
(35%)
6.77mg
(45%)
1.5mg
(10%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
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 Ratio475.1475.1475.1
Total Omega 3s69mg88mg20mg
18D3 Linolenic69mg88mg20mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)0mg0mg0mg
22D5 Docosapent-aenoic (DPA)0mg0mg0mg
22D6 Docosahex-aenoic (DHA)0mg0mg0mg
Total Omega 6s32782mg41961mg9294mg
18D232782mg41961mg9294mg
18D2CN6 Linoleic (LA)~mg~mg~mg
18D2CLA Conjugated Linoleic (CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Histidine
(%RDI)
536mg
(77%)
686mg
(98%)
152mg
(22%)
Isoleucine
(%RDI)
967mg
(69%)
1238mg
(88%)
274mg
(20%)
Leucine
(%RDI)
1408mg
(52%)
1802mg
(66%)
399mg
(15%)
Lysine
(%RDI)
795mg
(38%)
1018mg
(48%)
225mg
(11%)
Methionine
(%RDI)
420mg
(58%)
538mg
(74%)
119mg
(16%)
Phenylalanine
(%RDI)
992mg
(113%)
1270mg
(145%)
281mg
(32%)
Threonine
(%RDI)
788mg
(75%)
1009mg
(96%)
223mg
(21%)
Tryptophan
(%RDI)
295mg
(105%)
378mg
(135%)
84mg
(30%)
Valine
(%RDI)
1116mg
(61%)
1428mg
(78%)
316mg
(17%)
More Amino Acids
Arginine2039mg2610mg578mg
Alanine948mg1213mg269mg
Aspartic Acid2076mg2657mg589mg
Cystine
(%RDI)
383mg
(133%)
490mg
(171%)
109mg
(38%)
Glutamic Acid4735mg6061mg1342mg
Glycine1240mg1587mg352mg
Proline1003mg1284mg284mg
Serine912mg1167mg259mg
Tyrosine
(%RDI)
565mg
(65%)
723mg
(83%)
160mg
(18%)
Hydroxy-proline~mg~mg~mg
Other
Ash5.6g7.17g1.59g
Water1.2g1.54g0.34g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
29.1%37.25%8.25%
Percent Water1.2%1.5%0.3%
Protein to Carb Ratio (g/g)0.80.80.81

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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