Nutrition Facts Comparison

Food #1: Seeds flaxseed
Serving Size: 100 grams
Food #2: Seeds flaxseed
Serving Size: 1 tbsp, whole
Food #3: Seeds pumpkin and squash seed kernels dried
Serving Size: 100 grams

Food Number#1#2#3
Serving Size (Grams)100g10g100g
Macronutrients
Calories53455559
Fat (%DV)42.16g
(65%)
4.34g
(7%)
49.05g
(75%)
Saturated Fat (%DV)3.663g
(18%)
0.377g
(2%)
8.659g
(43%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)28.9g
(10%)
3g
(1%)
10.7g
(4%)
Fiber (%DV)27.3g
(109%)
2.8g
(11%)
6g
(24%)
Net-Carbs1.6g0.2g4.7g
Sugar1.6g0.2g1.4g
Protein18.3g1.9g30.2g
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
16IU
(0%)
Retinol Equiv.0μg0μg1μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg1μg
Beta-Carotene0μg0μg9μg
Beta-cryptoxanthin0μg0μg1μg
Vitamin B1 (%DV)
Thiamin
1.644mg
(110%)
0.169mg
(11%)
0.273mg
(18%)
Vitamin B2 (%DV)
Riboflavin
0.161mg
(9%)
0.017mg
(1%)
0.153mg
(9%)
Vitamin B3 (%DV)
Niacin
3.08mg
(15%)
0.317mg
(2%)
4.987mg
(25%)
Vitamin B5 (%DV)
Pantothenic Acid
0.985mg
(10%)
0.101mg
(1%)
0.75mg
(8%)
Vitamin B6 (%DV)0.473mg
(24%)
0.049mg
(2%)
0.143mg
(7%)
Vitamin B9 (%DV)
Folate
87μg
(22%)
8.96μg
(2%)
58μg
(15%)
Folic Acid0μg0μg0μg
Food Folate87μg8.96μg58μg
Dietary Folate Equivalents87μg8.96μg58μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)0.6mg
(1%)
0.06mg
(0%)
1.9mg
(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)0.31mg
(1%)
0.03mg
(0%)
2.18mg
(11%)
Vitamin K (%DV)4.3μg
(5%)
0.44μg
(1%)
7.3μg
(9%)
K1 - Dihydrophylloquinone0μg0μg0μg
K2 - Menaquinone-4~μg~μg0μg
Choline
(% Adequate Intake)
78.7mg
(14%)
8.11mg
(1%)
63mg
(11%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin651μg67.05μg74μg
Minerals
Calcium (%DV)255mg
(26%)
26.27mg
(3%)
46mg
(5%)
Copper (%DV)1.22mg
(61%)
0.126mg
(6%)
1.343mg
(67%)
Iron (%DV)5.73mg
(32%)
0.59mg
(3%)
8.82mg
(49%)
Potassium (%DV)813mg
(23%)
83.74mg
(2%)
809mg
(23%)
Phosphorus (%DV)642mg
(64%)
66.13mg
(7%)
1233mg
(123%)
Magnesium (%DV)392mg
(98%)
40.38mg
(10%)
592mg
(148%)
Manganese (%DV)2.482mg
(124%)
0.256mg
(13%)
4.543mg
(227%)
Sodium (%DV)30mg
(1%)
3mg
(0%)
7mg
(0%)
Selenium (%DV)25.4μg
(36%)
2.62μg
(4%)
9.4μg
(13%)
Zinc (%DV)4.34mg
(29%)
0.45mg
(3%)
7.81mg
(52%)
Carbs and Sugars
Starch~g~g1.47g
Sucrose1.15g0.12g1.13g
Glucose0.4g0.04g0.13g
Fructose0g0g0.15g
Lactose0g0g0g
Maltose0g0g0g
Galactose0g0g0g
Fatty Acids
Omega 3 to Omega 6 Ratio3.863.860.01
Omega 6 to Omega 3 Ratio0.260.26172.34
Total Omega 3s22813mg2350mg120mg
18D3 Linolenic22813mg2350mg120mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg120mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg0mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s5910mg609mg20681mg
18D25903mg608mg20710mg
18D2CN6 Linoleic(LA)~mg~mg20667mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg4mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg0mg
20D2CN6 Eicosadienoic7mg1mg4mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg0mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg0mg
Essential Amino Acids
Tryptophan
(%RDI)
297mg
(106%)
31mg
(11%)
576mg
(206%)
Histidine
(%RDI)
472mg
(67%)
49mg
(7%)
780mg
(111%)
Threonine
(%RDI)
766mg
(73%)
79mg
(8%)
998mg
(95%)
Isoleucine
(%RDI)
896mg
(64%)
92mg
(7%)
1281mg
(92%)
Leucine
(%RDI)
1235mg
(45%)
127mg
(5%)
2419mg
(89%)
Lysine
(%RDI)
862mg
(41%)
89mg
(4%)
1236mg
(59%)
Methionine
(%RDI)
370mg
(51%)
38mg
(5%)
603mg
(83%)
Cystine
(%RDI)
340mg
(118%)
35mg
(12%)
332mg
(116%)
Phenylalanine
(%RDI)
957mg
(109%)
99mg
(11%)
1733mg
(198%)
Tyrosine
(%RDI)
493mg
(56%)
51mg
(6%)
1093mg
(125%)
Valine
(%RDI)
1072mg
(59%)
110mg
(6%)
1579mg
(87%)
More Amino Acids
Arginine1925mg198mg5353mg
Alanine925mg95mg1485mg
Aspartic Acid2046mg211mg2960mg
Glutamic Acid4039mg416mg6188mg
Glycine1248mg129mg1843mg
Proline806mg83mg1316mg
Serine970mg100mg1673mg
Hydroxyproline175mg18mg~mg
Other
Ash3.72g0.38g4.78g
Water6.96g0.72g5.23g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
26.7%2.75%27.95%
Percent Water7%0.7%5.2%
Protein to Carb Ratio (g/g)0.630.632.82
* 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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