Nutrition Facts Comparison Tool

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  3. The results give you bar chart comparisons for common nutrients, and below is a table with over 150 nutrients to compare! If necessary, scroll the table to the right to view all foods.
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#1: Dried Pumpkin and Squash Seeds
#2: Dried Pumpkin and Squash Seeds
#3: Dried Pumpkin and Squash Seeds

Calorie Comparison


2000 calories = Full Bar
  • Dried Pumpkin and Squash Seeds100 grams 28% DV
  • Dried Pumpkin and Squash Seeds1 cup 36% DV
  • Dried Pumpkin and Squash Seeds1 oz 8% DV

Fat Comparison


65g = Full Bar
  • Dried Pumpkin and Squash Seeds100 grams 76% DV
  • Dried Pumpkin and Squash Seeds1 cup 97% DV
  • Dried Pumpkin and Squash Seeds1 oz 21% DV

Carbohydrate Comparison


300g = Full Bar
  • Dried Pumpkin and Squash Seeds100 grams 4% DV
  • Dried Pumpkin and Squash Seeds1 cup 5% DV
  • Dried Pumpkin and Squash Seeds1 oz 1% DV

Protein Comparison


50g = Full Bar
  • Dried Pumpkin and Squash Seeds100 grams 60% DV
  • Dried Pumpkin and Squash Seeds1 cup 78% DV
  • Dried Pumpkin and Squash Seeds1 oz 17% DV

Cholesterol Comparison


300mg = Full Bar
  • Dried Pumpkin and Squash Seeds100 grams 0% DV
  • Dried Pumpkin and Squash Seeds1 cup 0% DV
  • Dried Pumpkin and Squash Seeds1 oz 0% DV

Fiber Comparison


25g = Full Bar
  • Dried Pumpkin and Squash Seeds100 grams 24% DV
  • Dried Pumpkin and Squash Seeds1 cup 31% DV
  • Dried Pumpkin and Squash Seeds1 oz 7% DV

Sugar Comparison


25g = Full Bar
  • Dried Pumpkin and Squash Seeds100 grams 1.4g
  • Dried Pumpkin and Squash Seeds1 cup 1.8g
  • Dried Pumpkin and Squash Seeds1 oz 0.4g

Iron Comparison


18mg = Full Bar
  • Dried Pumpkin and Squash Seeds100 grams 49% DV
  • Dried Pumpkin and Squash Seeds1 cup 63% DV
  • Dried Pumpkin and Squash Seeds1 oz 14% DV

Calcium Comparison


1000mg = Full Bar
  • Dried Pumpkin and Squash Seeds100 grams 5% DV
  • Dried Pumpkin and Squash Seeds1 cup 6% DV
  • Dried Pumpkin and Squash Seeds1 oz 1% DV

Potassium Comparison


3500mg = Full Bar
  • Dried Pumpkin and Squash Seeds100 grams 23% DV
  • Dried Pumpkin and Squash Seeds1 cup 30% DV
  • Dried Pumpkin and Squash Seeds1 oz 7% DV
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Macronutrients
Food ##1#2#3
Weight (g)10012928
Calories
(%DV)
559
(28%)
721
(36%)
159
(8%)
Fat (g)
(%DV)
49.1
(76%)
63.3
(97%)
13.9
(21%)
Protein (g)
(%DV)
30.2
(60%)
39
(78%)
8.6
(17%)
Carbohydrates (g)
(%DV)
10.7
(4%)
13.8
(5%)
3
(1%)
Sugar (g)1.41.80.4
Fiber (g)
(%DV)
6
(24%)
7.7
(31%)
1.7
(7%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
8.7
(44%)
11.2
(56%)
2.5
(13%)
Net Carbs (g)4.76.11.3
Trans Fats (g)0.10.10
Minerals
Food ##1#2#3
Weight (g)10012928
Calcium (mg)
(%DV)
46
(5%)
59.3
(6%)
13.1
(1%)
Iron (mg)
(%DV)
8.8
(49%)
11.4
(63%)
2.5
(14%)
Potassium (mg)
(%DV)
809
(23%)
1043.6
(30%)
229.8
(7%)
Magnesium (mg)
(%DV)
592
(148%)
763.7
(191%)
168.1
(42%)
Phosphorus (mg)
(%DV)
1233
(123%)
1590.6
(159%)
350.2
(35%)
Sodium (mg)
(%DV)
7
(0%)
9
(0%)
2
(0%)
Zinc (mg)
(%DV)
7.8
(52%)
10.1
(67%)
2.2
(15%)
Copper (mg)
(%DV)
1.3
(65%)
1.7
(85%)
0.4
(20%)
Manganese (mg)
(%DV)
4.5
(225%)
5.9
(295%)
1.3
(65%)
Selenium (μg)
(%DV)
9.4
(13%)
12.1
(17%)
2.7
(4%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)10012928
Vitamin A (IU)
(%DV)
16
(0%)
20.6
(0%)
4.5
(0%)
Vitamin C (mg)
(%DV)
1.9
(3%)
2.5
(4%)
0.5
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.3
(20%)
0.4
(27%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0.2
(12%)
0.2
(12%)
0
(0%)
Niacin (B3) (mg)
(%DV)
5
(25%)
6.4
(32%)
1.4
(7%)
Pantothenic acid (B5) (mg)0.810.2
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0.2
(10%)
0
(0%)
Folate (μg)
(%DV)
58
(15%)
74.8
(19%)
16.5
(4%)
Folic acid (μg)000
Folate (μg)5874.816.5
Folate (Dietary Folate Equivalents) (μg)5874.816.5
Choline (mg)
(%DV)
63
(11%)
81.3
(15%)
17.9
(3%)
Vitamin A, RAE (μg)11.30.3
Retinol (μg)000
Beta Carotene (μg)911.62.6
Alpha Carotene (μg)11.30.3
Beta Cryptoxanthin (μg)11.30.3
Lycopene (μg)000
Lutein + Zeaxanthin (μg)7495.521
Vitamin E (mg)
(%DV)
2.2
(11%)
2.8
(14%)
0.6
(3%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
7.3
(9%)
9.4
(12%)
2.1
(3%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)000
Other
Food ##1#2#3
Weight (g)10012928
Water (g)5.26.71.5
Ash (g)561
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)10012928
Sucrose (g)1.11.50.3
Glucose (g)0.10.20
Fructose (g)0.20.20
Lactose (g)000
Maltose (g)000
Galactose (g)000
Starch (g)1.51.90.4
Fats
Food ##1#2#3
Weight (g)10012928
Omega 3s (mg)
(%RDI)
120
(8%)
155
(10%)
34
(2%)
Omega 6s (mg)20681266785873
Omega 3 to Omega 6 Ratio ()0.010.010.01
Omega 6 to Omega 3 Ratio ()172.34172.34172.34
4:0 (mg)000
6:0 (mg)110
8:0 (mg)000
10:0 (mg)341
12:0 (mg)682
13:0 (mg)~~~
14:0 (mg)597617
15:0 (mg)8102
16:0 (mg)536469201523
17:0 (mg)374811
18:0 (mg)28693701815
20:0 (mg)21227360
22:0 (mg)577416
24:0 (mg)445712
Monosaturated Fats (mg)16242209524613
14:1 (mg)000
15:1 (mg)000
16:1 undifferentiated (mg)486214
16:1 c (mg)486214
16:1 t (mg)000
17:1 (mg)000
18:1 undifferentiated (mg)16133208124582
18:1 c (mg)16108207794575
18:1 t (mg)25327
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)567216
22:1 undifferentiated (mg)110
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)561
Polyunsaturated Fats (mg)20976270595957
18:2 undifferentiated (mg)20710267165882
18:2 n-6 c,c (mg)20667266605869
18:2 CLAs (mg)451
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)395011
18:3 undifferentiated (mg)12015534
Alpha Linolenic Acid (ALA) (mg)12015534
18:3 n-6 c,c,c (mg)000
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)451
20:3 undifferentiated (mg)000
20:3 n-3 (mg)000
20:3 n-6 (mg)000
20:4 undifferentiated (mg)13116937
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)682
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)26347
Fatty acids, total trans-polyenoic (mg)395011
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)10012928
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
576
(206%)
743
(265%)
164
(59%)
Threonine (mg)
(%RDI)
998
(95%)
1287
(123%)
283
(27%)
Isoleucine (mg)
(%RDI)
1281
(92%)
1652
(118%)
364
(26%)
Leucine (mg)
(%RDI)
2419
(89%)
3121
(114%)
687
(25%)
Lysine (mg)
(%RDI)
1236
(59%)
1594
(76%)
351
(17%)
Methionine (mg)
(%RDI)
603
(83%)
778
(107%)
171
(23%)
Cystine (mg)
(%RDI)
332
(116%)
428
(149%)
94
(33%)
Phenylalanine (mg)
(%RDI)
1733
(198%)
2236
(256%)
492
(56%)
Tyrosine (mg)
(%RDI)
1093
(125%)
1410
(161%)
310
(35%)
Valine (mg)
(%RDI)
1579
(87%)
2037
(112%)
448
(25%)
Arginine (mg)535369051520
Histidine (mg)
(%RDI)
780
(111%)
1006
(144%)
222
(32%)
Alanine (mg)14851916422
Aspartic acid (mg)29603818841
Glutamic acid (mg)618879831757
Glycine (mg)18432377523
Proline (mg)13161698374
Serine (mg)16732158475
Hydroxyproline (mg)~~~
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