Nutrition Facts Comparison

Food #1: Seeds pumpkin and squash seeds whole roasted without salt
Serving Size: 100 grams
Food #2: Seeds pumpkin and squash seeds whole roasted without salt
Serving Size: 1 cup
Food #3: Seeds sunflower seed kernels dry roasted without salt
Serving Size: 1 cup

Food Number#1#2#3
Serving Size (Grams)100g64g128g
Macronutrients
Calories446285745
Fat (%DV)19.4g
(30%)
12.42g
(19%)
63.74g
(98%)
Saturated Fat (%DV)3.67g
(18%)
2.349g
(12%)
6.68g
(33%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)53.8g
(18%)
34.4g
(11%)
30.8g
(10%)
Fiber (%DV)18.4g
(74%)
11.8g
(47%)
14.2g
(57%)
Net-Carbs35.4g22.6g16.6g
Sugar~g~g3.5g
Protein18.6g11.9g24.7g
Vitamins
Vitamin A (%DV)62IU
(1%)
39.68IU
(1%)
11.52IU
(0%)
Retinol Equiv.3μg1.92μg0μg
Retinol0μg0μg0μg
Alpha-Carotene~μg~μg0μg
Beta-Carotene~μg~μg6.4μg
Beta-cryptoxanthin~μg~μg0μg
Vitamin B1 (%DV)
Thiamin
0.034mg
(2%)
0.022mg
(1%)
0.136mg
(9%)
Vitamin B2 (%DV)
Riboflavin
0.052mg
(3%)
0.033mg
(2%)
0.315mg
(19%)
Vitamin B3 (%DV)
Niacin
0.286mg
(1%)
0.183mg
(1%)
9.014mg
(45%)
Vitamin B5 (%DV)
Pantothenic Acid
0.056mg
(1%)
0.036mg
(0%)
9.014mg
(90%)
Vitamin B6 (%DV)0.037mg
(2%)
0.024mg
(1%)
1.029mg
(51%)
Vitamin B9 (%DV)
Folate
9μg
(2%)
5.76μg
(1%)
303.36μg
(76%)
Folic Acid0μg0μg0μg
Food Folate9μg5.76μg303.36μg
Dietary Folate Equivalents9μg5.76μg303.36μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0.3mg
(1%)
0.19mg
(0%)
1.79mg
(3%)
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%)
33.41mg
(167%)
Vitamin K (%DV)~μg
(0%)
~μg
(0%)
3.46μg
(4%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
~mg
(0%)
~mg
(0%)
70.53mg
(13%)
Lycopene~μg~μg0μg
Lutein+Zeaxanthin~μg~μg0μg
Minerals
Calcium (%DV)55mg
(6%)
35.2mg
(4%)
89.6mg
(9%)
Copper (%DV)0.69mg
(35%)
0.442mg
(22%)
2.342mg
(117%)
Iron (%DV)3.31mg
(18%)
2.12mg
(12%)
4.86mg
(27%)
Potassium (%DV)919mg
(26%)
588.16mg
(17%)
1088mg
(31%)
Phosphorus (%DV)92mg
(9%)
58.88mg
(6%)
1478.4mg
(148%)
Magnesium (%DV)262mg
(66%)
167.68mg
(42%)
165.12mg
(41%)
Manganese (%DV)0.496mg
(25%)
0.317mg
(16%)
2.701mg
(135%)
Sodium (%DV)18mg
(1%)
12mg
(1%)
4mg
(0%)
Selenium (%DV)~μg
(0%)
~μg
(0%)
101.5μg
(145%)
Zinc (%DV)10.3mg
(69%)
6.59mg
(44%)
6.77mg
(45%)
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 Ratio0.010.010
Omega 6 to Omega 3 Ratio113.75113.75475.1
Total Omega 3s77mg49mg88mg
18D3 Linolenic77mg49mg88mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)mgmg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)~mg~mg0mg
22D5 Docosapentaenoic(DPA)~mg~mg0mg
22D6 Docosahexaenoic(DHA)~mg~mg0mg
Total Omega 6s8759mg5606mg41961mg
18D28759mg5606mg41961mg
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)
515mg
(74%)
330mg
(47%)
686mg
(98%)
Isoleucine
(%RDI)
956mg
(68%)
612mg
(44%)
1238mg
(88%)
Leucine
(%RDI)
1572mg
(58%)
1006mg
(37%)
1802mg
(66%)
Lysine
(%RDI)
1386mg
(66%)
887mg
(42%)
1018mg
(48%)
Methionine
(%RDI)
417mg
(57%)
267mg
(37%)
538mg
(74%)
Phenylalanine
(%RDI)
924mg
(106%)
591mg
(68%)
1270mg
(145%)
Threonine
(%RDI)
683mg
(65%)
437mg
(42%)
1009mg
(96%)
Tryptophan
(%RDI)
326mg
(116%)
209mg
(75%)
378mg
(135%)
Valine
(%RDI)
1491mg
(82%)
954mg
(52%)
1428mg
(78%)
More Amino Acids
Arginine3049mg1951mg2610mg
Alanine875mg560mg1213mg
Aspartic Acid1873mg1199mg2657mg
Cystine
(%RDI)
228mg
(79%)
146mg
(51%)
490mg
(171%)
Glutamic Acid3262mg2088mg6061mg
Glycine1358mg869mg1587mg
Proline756mg484mg1284mg
Serine868mg556mg1167mg
Tyrosine
(%RDI)
770mg
(88%)
493mg
(56%)
723mg
(83%)
Hydroxyproline~mg~mg~mg
Other
Ash3.8g2.43g7.17g
Water4.5g2.88g1.54g
Alcohol~g~g0g
Caffeine~mg~mg0mg
Theobromine~mg~mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
22.3%14.25%37.25%
Percent Water4.5%2.9%1.5%
Protein to Carb Ratio (g/g)0.350.350.8
* 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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