Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

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

#2 - Seeds sunflower seed kernels toasted without salt
1 cup (134g)

#3 - Seeds sunflower seed kernels toasted without salt
1 oz (28g)

Food Number#1#2#3
Serving Size (Grams)100g134g28g
Macronutrients
Calories619829176
Fat (%DV)56.8g
(87%)
76.11g
(117%)
16.13g
(25%)
Saturated Fat (%DV)5.953g
(30%)
7.977g
(40%)
1.691g
(8%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)20.6g
(7%)
27.6g
(9%)
5.8g
(2%)
Fiber (%DV)11.5g
(46%)
15.4g
(62%)
3.3g
(13%)
Net-Carbs9.1g12.2g2.5g
Sugar~g~g~g
Protein17.2g
(34%)
23.1g
(46%)
4.9g
(10%)
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene~μg~μg~μg
Beta-Carotene~μg~μg~μg
Beta-cryptoxanthin~μg~μg~μg
Vitamin B1 (%DV)
Thiamin
0.325mg
(22%)
0.436mg
(29%)
0.092mg
(6%)
Vitamin B2 (%DV)
Riboflavin
0.285mg
(17%)
0.382mg
(22%)
0.081mg
(5%)
Vitamin B3 (%DV)
Niacin
4.198mg
(21%)
5.625mg
(28%)
1.192mg
(6%)
Vitamin B5 (%DV)
Pantothenic Acid
7.056mg
(71%)
9.455mg
(95%)
2.004mg
(20%)
Vitamin B6 (%DV)0.805mg
(40%)
1.079mg
(54%)
0.229mg
(11%)
Vitamin B9 (%DV)
Folate
238μg
(60%)
318.92μg
(80%)
67.59μg
(17%)
Folic Acid0μg0μg0μg
Food Folate238μg318.92μg67.59μg
Dietary Folate Equivalents238μg318.92μg67.59μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)1.4mg
(2%)
1.88mg
(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)~mg
(0%)
~mg
(0%)
~mg
(0%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
~μg
(0%)
K1 - Dihydrophyllo-quinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lycopene~μg~μg~μg
Lutein + Zeaxanthin~μg~μg~μg
Minerals
Calcium (%DV)57mg
(6%)
76.38mg
(8%)
16.19mg
(2%)
Copper (%DV)1.834mg
(92%)
2.458mg
(123%)
0.521mg
(26%)
Iron (%DV)6.81mg
(38%)
9.13mg
(51%)
1.93mg
(11%)
Potassium (%DV)491mg
(14%)
657.94mg
(19%)
139.44mg
(4%)
Phosphorus (%DV)1158mg
(116%)
1551.72mg
(155%)
328.87mg
(33%)
Magnesium (%DV)129mg
(32%)
172.86mg
(43%)
36.64mg
(9%)
Manganese (%DV)2.114mg
(106%)
2.833mg
(142%)
0.6mg
(30%)
Sodium (%DV)3mg
(0%)
4mg
(0%)
1mg
(0%)
Selenium (%DV)~μg
(0%)
~μg
(0%)
~μg
(0%)
Zinc (%DV)5.3mg
(35%)
7.1mg
(47%)
1.51mg
(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 Ratio473.29473.29473.29
Total Omega 3s79mg106mg22mg
18D3 Linolenic79mg106mg22mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmgmg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapent-aenoic (EPA)~mg~mg~mg
22D5 Docosapent-aenoic (DPA)~mg~mg~mg
22D6 Docosahex-aenoic (DHA)~mg~mg~mg
Total Omega 6s37390mg50103mg10619mg
18D237390mg50103mg10619mg
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)
477mg
(68%)
639mg
(91%)
135mg
(19%)
Isoleucine
(%RDI)
861mg
(62%)
1154mg
(82%)
245mg
(18%)
Leucine
(%RDI)
1254mg
(46%)
1680mg
(62%)
356mg
(13%)
Lysine
(%RDI)
708mg
(34%)
949mg
(45%)
201mg
(10%)
Methionine
(%RDI)
374mg
(51%)
501mg
(69%)
106mg
(15%)
Phenylalanine
(%RDI)
883mg
(101%)
1183mg
(135%)
251mg
(29%)
Threonine
(%RDI)
702mg
(67%)
941mg
(90%)
199mg
(19%)
Tryptophan
(%RDI)
263mg
(94%)
352mg
(126%)
75mg
(27%)
Valine
(%RDI)
994mg
(55%)
1332mg
(73%)
282mg
(15%)
More Amino Acids
Arginine1816mg2433mg516mg
Alanine844mg1131mg240mg
Aspartic Acid1848mg2476mg525mg
Cystine
(%RDI)
341mg
(119%)
457mg
(159%)
97mg
(34%)
Glutamic Acid4216mg5649mg1197mg
Glycine1104mg1479mg314mg
Proline893mg1197mg254mg
Serine812mg1088mg231mg
Tyrosine
(%RDI)
503mg
(57%)
674mg
(77%)
143mg
(16%)
Hydroxy-proline~mg~mg~mg
Other
Ash4.4g5.9g1.25g
Water1g1.34g0.28g
Alcohol~g~g~g
Caffeine~mg~mg~mg
Theobromine~mg~mg~mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
30.95%41.45%8.8%
Percent Water1%1.3%0.3%
Protein to Carb Ratio (g/g)0.830.840.84

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.