Nutrition Facts Comparison Tool

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Food #1:

Food #2:

Food #3:

Nutrition Facts Comparison for:

Food #1 - Seeds pumpkin and squash seed kernels dried (Seeds pumpkin and squash seed kernels dried)
100 grams (100g)

Food #2 - Seeds pumpkin and squash seed kernels dried (Seeds pumpkin and squash seed kernels dried)
100 grams (100g)

Food #3 -
(0g)

Calorie Comparison

2000 calories = full bar
  • Food #1559 calories
  • Food #2559 calories
  • Food #3 calories

Fat Comparison

65g = 100% DV
  • Food #175% DV
  • Food #275% DV
  • Food #30% DV

Carb Comparison

300g = 100% DV
  • Food #14% DV
  • Food #24% DV
  • Food #30% DV

Protein Comparison

50g = 100% DV
  • Food #160% DV
  • Food #260% DV
  • Food #30% DV

Sugar Comparison

25g = full bar
  • Food #11.4g
  • Food #21.4g
  • Food #3g

Fiber Comparison

25g = 100% DV
  • Food #124% DV
  • Food #224% DV
  • Food #30% DV
Food Number#1#2#3
Serving Size (Grams)100g100g100g
Macronutrients
Calories559559
Fat (%DV)49.05g
(75%)
49.05g
(75%)
g
(0%)
Saturated Fat (%DV)8.659g
(43%)
8.659g
(43%)
g
(0%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(0%)
Carbs (%DV)10.7g
(4%)
10.7g
(4%)
g
(0%)
Fiber (%DV)6g
(24%)
6g
(24%)
g
(0%)
Net-Carbs4.7g4.7gg
Sugar1.4g1.4gg
Protein30.2g
(60%)
30.2g
(60%)
g
(0%)
Vitamins
Vitamin A (%DV)16IU
(0%)
16IU
(0%)
IU
(0%)
Retinol Equiv.1μg1μgμg
Retinol0μg0μgμg
Alpha-Carotene1μg1μgμg
Beta-Carotene9μg9μgμg
Beta-cryptoxanthin1μg1μgμg
Vitamin B1 (%DV)
Thiamin
0.273mg
(18%)
0.273mg
(18%)
mg
(0%)
Vitamin B2 (%DV)
Riboflavin
0.153mg
(9%)
0.153mg
(9%)
mg
(0%)
Vitamin B3 (%DV)
Niacin
4.987mg
(25%)
4.987mg
(25%)
mg
(0%)
Vitamin B5 (%DV)
Pantothenic Acid
0.75mg
(8%)
0.75mg
(8%)
mg
(0%)
Vitamin B6 (%DV)0.143mg
(7%)
0.143mg
(7%)
mg
(0%)
Vitamin B9 (%DV)
Folate
58μg
(15%)
58μg
(15%)
μg
(0%)
Folic Acidμgμgμg
Food Folate58μg58μgμg
Dietary Folate Equivalents58μg58μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(0%)
Vitamin C (%DV)1.9mg
(3%)
1.9mg
(3%)
mg
(0%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)2.18mg
(11%)
2.18mg
(11%)
mg
(0%)
Vitamin K (%DV)7.3μg
(9%)
7.3μg
(9%)
μg
(0%)
K1 - Dihydrophyllo-quinone0μg0μgμg
K2 - Menaquinone-40μg0μgμg
Choline
(% Adequate Intake)
63mg
(11%)
63mg
(11%)
mg
(0%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin74μg74μgμg
Minerals
Calcium (%DV)46mg
(5%)
46mg
(5%)
mg
(0%)
Copper (%DV)1.343mg
(67%)
1.343mg
(67%)
mg
(0%)
Iron (%DV)8.82mg
(49%)
8.82mg
(49%)
mg
(0%)
Potassium (%DV)809mg
(23%)
809mg
(23%)
mg
(0%)
Phosphorus (%DV)1233mg
(123%)
1233mg
(123%)
mg
(0%)
Magnesium (%DV)592mg
(148%)
592mg
(148%)
mg
(0%)
Manganese (%DV)4.543mg
(227%)
4.543mg
(227%)
mg
(0%)
Sodium (%DV)7mg
(0%)
7mg
(0%)
mg
(0%)
Selenium (%DV)9.4μg
(13%)
9.4μg
(13%)
μg
(0%)
Zinc (%DV)7.81mg
(52%)
7.81mg
(52%)
mg
(0%)
Carbs and Sugars
Starch1.47g1.47gg
Sucrose1.13g1.13gg
Glucose0.13g0.13gg
Fructose0.15g0.15gg
Lactose0g0gg
Maltose0g0gg
Galactose0g0gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.010.01
Omega 6 to Omega 3 Ratio172.34172.34
Total Omega 3s120mg120mgmg
18D3 Linolenic120mg120mgmg
18D3CN3 Alpha Linolenic(ALA)120mg120mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic0mg0mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s20681mg20681mgmg
18D220710mg20710mgmg
18D2CN6 Linoleic (LA)20667mg20667mgmg
18D2CLA Conjugated Linoleic (CLA)4mg4mgmg
18D3CN6 Gamma-linolenic (GLA)0mg0mgmg
20D2CN6 Eicosadienoic4mg4mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)0mg0mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)0mg0mgmg
Essential Amino Acids
Histidine
(%RDI)
780mg
(111%)
780mg
(111%)
mg
(0%)
Isoleucine
(%RDI)
1281mg
(92%)
1281mg
(92%)
mg
(0%)
Leucine
(%RDI)
2419mg
(89%)
2419mg
(89%)
mg
(0%)
Lysine
(%RDI)
1236mg
(59%)
1236mg
(59%)
mg
(0%)
Methionine
(%RDI)
603mg
(83%)
603mg
(83%)
mg
(0%)
Phenylalanine
(%RDI)
1733mg
(198%)
1733mg
(198%)
mg
(0%)
Threonine
(%RDI)
998mg
(95%)
998mg
(95%)
mg
(0%)
Tryptophan
(%RDI)
576mg
(206%)
576mg
(206%)
mg
(0%)
Valine
(%RDI)
1579mg
(87%)
1579mg
(87%)
mg
(0%)
More Amino Acids
Arginine5353mg5353mgmg
Alanine1485mg1485mgmg
Aspartic Acidmgmgmg
Cystine
(%RDI)
332mg
(116%)
332mg
(116%)
mg
(0%)
Glutamic Acidmgmgmg
Glycine1843mg1843mgmg
Proline1316mg1316mgmg
Serine1673mg1673mgmg
Tyrosine
(%RDI)
1093mg
(125%)
1093mg
(125%)
mg
(0%)
Hydroxy-proline~mg~mgmg
Other
Ash4.78g4.78gg
Water5.23g5.23gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride~μg~μgμg
Stats
Percent of
Daily Calorie Target
27.95%27.95%%
Percent Water5.2%5.2%%
Protein to Carb Ratio (g/g)2.822.82Zero
Carbs

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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