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Dry Roasted Sunflower Seeds×
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Roasted Squash and Pumpkin Seeds (Unsalted)×
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Flax Seeds×
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Nutrition Comparison of Dry Roasted Sunflower Seeds, Roasted Squash and Pumpkin Seeds (Unsalted), and Flax Seeds

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Dry Roasted Sunflower Seeds100 grams (x1)29% DV582 calories
  • Roasted Squash and Pumpkin Seeds (Unsalted)100 grams (x1)29% DV574 calories
  • Flax Seeds100 grams (x1)27% DV534 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Dry Roasted Sunflower Seeds100 grams (x1)77% DV49.8g
  • Roasted Squash and Pumpkin Seeds (Unsalted)100 grams (x1)75% DV49.1g
  • Flax Seeds100 grams (x1)65% DV42.2g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Dry Roasted Sunflower Seeds100 grams (x1)8% DV24.1g
  • Roasted Squash and Pumpkin Seeds (Unsalted)100 grams (x1)5% DV14.7g
  • Flax Seeds100 grams (x1)10% DV28.9g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Dry Roasted Sunflower Seeds100 grams (x1)39% DV19.3g
  • Roasted Squash and Pumpkin Seeds (Unsalted)100 grams (x1)60% DV29.8g
  • Flax Seeds100 grams (x1)37% DV18.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Dry Roasted Sunflower Seeds100 grams (x1)0% DV0mg
  • Roasted Squash and Pumpkin Seeds (Unsalted)100 grams (x1)0% DV0mg
  • Flax Seeds100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Dry Roasted Sunflower Seeds100 grams (x1)44% DV11.1g
  • Roasted Squash and Pumpkin Seeds (Unsalted)100 grams (x1)26% DV6.5g
  • Flax Seeds100 grams (x1)109% DV27.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Dry Roasted Sunflower Seeds100 grams (x1)5% DV2.7g
  • Roasted Squash and Pumpkin Seeds (Unsalted)100 grams (x1)3% DV1.3g
  • Flax Seeds100 grams (x1)3% DV1.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Dry Roasted Sunflower Seeds100 grams (x1)21% DV3.8mg
  • Roasted Squash and Pumpkin Seeds (Unsalted)100 grams (x1)45% DV8.1mg
  • Flax Seeds100 grams (x1)32% DV5.7mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Dry Roasted Sunflower Seeds100 grams (x1)5% DV70mg
  • Roasted Squash and Pumpkin Seeds (Unsalted)100 grams (x1)4% DV52mg
  • Flax Seeds100 grams (x1)20% DV255mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Dry Roasted Sunflower Seeds100 grams (x1)18% DV850mg
  • Roasted Squash and Pumpkin Seeds (Unsalted)100 grams (x1)17% DV788mg
  • Flax Seeds100 grams (x1)17% DV813mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
582
(29%)
574
(29%)
534
(27%)
Fat (g)
(%DV)
49.8
(77%)
49.1
(75%)
42.2
(65%)
Protein (g)
(%DV)
19.3
(39%)
29.8
(60%)
18.3
(37%)
Carbohydrates (g)
(%DV)
24.1
(8%)
14.7
(5%)
28.9
(10%)
Sugar (g)
(%DV)
2.7
(5%)
1.3
(3%)
1.6
(3%)
Fiber (g)
(%DV)
11.1
(44%)
6.5
(26%)
27.3
(109%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
5.2
(26%)
8.5
(43%)
3.7
(18%)
Net Carbs (g)138.21.6
Trans Fats (g)~0~
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
70
(5%)
52
(4%)
255
(20%)
Iron (mg)
(%DV)
3.8
(21%)
8.1
(45%)
5.7
(32%)
Potassium (mg)
(%DV)
850
(18%)
788
(17%)
813
(17%)
Magnesium (mg)
(%DV)
129
(31%)
550
(131%)
392
(93%)
Phosphorus (mg)
(%DV)
1155
(92%)
1174
(94%)
642
(51%)
Sodium (mg)
(%DV)
3
(0%)
18
(1%)
30
(1%)
Zinc (mg)
(%DV)
5.3
(48%)
7.6
(69%)
4.3
(39%)
Copper (mg)
(%DV)
1.8
(203%)
1.3
(142%)
1.2
(136%)
Manganese (mg)
(%DV)
2.1
(92%)
4.5
(195%)
2.5
(108%)
Selenium (μg)
(%DV)
79.3
(144%)
9.4
(17%)
25.4
(46%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
1.4
(2%)
1.8
(2%)
0.6
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0.1
(6%)
1.6
(137%)
Riboflavin (B2) (mg)
(%DV)
0.2
(19%)
0.2
(12%)
0.2
(12%)
Niacin (B3) (mg)
(%DV)
7
(44%)
4.4
(28%)
3.1
(19%)
Vitamin B5 (PA) (mg)
(%DV)
7
(141%)
0.6
(11%)
1
(20%)
Vitamin B6 (mg)
(%DV)
0.8
(47%)
0.1
(6%)
0.5
(28%)
Folate (B9) (μg)
(%DV)
237
(59%)
57
(14%)
87
(22%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
237
(59%)
57
(14%)
87
(22%)
Folate (DFE) (μg)
(%DV)
237
(59%)
57
(14%)
87
(22%)
Choline (mg)
(%DV)
55.1
(10%)
63
(11%)
78.7
(14%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
9
(0%)
8
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
5
(0%)
5
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
1
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)030651
Vitamin E (mg)
(%DV)
26.1
(174%)
0.6
(4%)
0.3
(2%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
2.7
(2%)
4.5
(4%)
4.3
(4%)
Vitamin K1 (Dihydrophylloquinone) (μg)~00
Menaquinone-4 (μg)~0~
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)1.227
Ash (g)644
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)~1.11.2
Glucose (g)~0.10.4
Fructose (g)~0.10
Lactose (g)~00
Maltose (g)~00
Galactose (g)~00
Starch (g)~0.7~
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
69
(4%)
111
(7%)
22813
(1426%)
Omega 6s (mg)
(%AI)
32782
(193%)
19612
(115%)
5910
(35%)
Omega 3 to Omega 6 Ratio0
 
0.01
 
3.86
 
Omega 6 to Omega 3 Ratio475.1
 
176.69
 
0.26
 
4:0 (mg)000
6:0 (mg)070
8:0 (mg)020
10:0 (mg)020
12:0 (mg)060
13:0 (mg)~~~
14:0 (mg)51588
15:0 (mg)~85
16:0 (mg)280851912165
17:0 (mg)~3818
18:0 (mg)221229131330
20:0 (mg)~21652
22:0 (mg)~6052
24:0 (mg)~4331
Monosaturated Fats (mg)9505
 
15734
 
7527
 
14:1 (mg)~0~
15:1 (mg)~0~
16:1 undifferentiated (mg)494424
16:1 c (mg)~44~
16:1 t (mg)~0~
17:1 (mg)~0~
18:1 undifferentiated (mg)9399156267359
18:1 c (mg)~15611~
18:1 t (mg)~15~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)485367
22:1 undifferentiated (mg)0
 
1
 
13
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~1064
Polyunsaturated Fats (mg)32884
 
19856
 
28730
 
18:2 undifferentiated (mg)32782195905903
18:2 n-6 c,c (mg)~19559~
18:2 CLAs (mg)~5~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
26
 
~
 
18:3 undifferentiated (mg)6911122813
Alpha Linolenic Acid (ALA) (mg)~
 
111
 
~
 
18:3 n-6 c,c,c (mg)~0~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~127
20:3 undifferentiated (mg)~0~
20:3 n-3 (mg)~0~
20:3 n-6 (mg)~0~
20:4 undifferentiated (mg)0
 
123
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~5~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
16
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
26
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~011
Campesterol (mg)~345
Beta-sitosterol (mg)~1390
 Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)~23
Tryptophan (mg)
(%RDI)
295
(105%)
569
(203%)
297
(106%)
Threonine (mg)
(%RDI)
788
(75%)
985
(94%)
766
(73%)
Isoleucine (mg)
(%RDI)
967
(69%)
1265
(90%)
896
(64%)
Leucine (mg)
(%RDI)
1408
(52%)
2388
(87%)
1235
(45%)
Lysine (mg)
(%RDI)
795
(38%)
1220
(58%)
862
(41%)
Methionine (mg)
(%RDI)
420
(58%)
595
(82%)
370
(51%)
Cystine (mg)
(%RDI)
383
(133%)
327
(114%)
340
(118%)
Phenylalanine (mg)
(%RDI)
992
(113%)
1711
(196%)
957
(109%)
Tyrosine (mg)
(%RDI)
565
(65%)
1079
(123%)
493
(56%)
Valine (mg)
(%RDI)
1116
(61%)
1559
(86%)
1072
(59%)
Arginine (mg)203952841925
Histidine (mg)
(%RDI)
536
(77%)
770
(110%)
472
(67%)
Alanine (mg)9481466925
Aspartic acid (mg)207629222046
Glutamic acid (mg)473561084039
Glycine (mg)124018191248
Proline (mg)10031299806
Serine (mg)9121652970
Hydroxyproline (mg)~~175
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