Nutrition Facts Comparison Tool

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  2. Select up to 10 foods to compare. You may have to scroll inside the food list to see the extra foods you have added. Click the "X" on each food to remove it from the comparison.
  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: Dry Roasted Sunflower Seeds
#2: Dry Roasted Sunflower Seeds
#3: Dry Roasted Sunflower Seeds

Calorie Comparison


2000 calories = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 29% DV
  • Dry Roasted Sunflower Seeds1 cup 37% DV
  • Dry Roasted Sunflower Seeds1 oz 8% DV

Fat Comparison


65g = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 77% DV
  • Dry Roasted Sunflower Seeds1 cup 98% DV
  • Dry Roasted Sunflower Seeds1 oz 22% DV

Carbohydrate Comparison


300g = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 8% DV
  • Dry Roasted Sunflower Seeds1 cup 10% DV
  • Dry Roasted Sunflower Seeds1 oz 2% DV

Protein Comparison


50g = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 39% DV
  • Dry Roasted Sunflower Seeds1 cup 49% DV
  • Dry Roasted Sunflower Seeds1 oz 11% DV

Cholesterol Comparison


300mg = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 0% DV
  • Dry Roasted Sunflower Seeds1 cup 0% DV
  • Dry Roasted Sunflower Seeds1 oz 0% DV

Fiber Comparison


25g = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 44% DV
  • Dry Roasted Sunflower Seeds1 cup 57% DV
  • Dry Roasted Sunflower Seeds1 oz 13% DV

Sugar Comparison


25g = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 2.7g
  • Dry Roasted Sunflower Seeds1 cup 3.5g
  • Dry Roasted Sunflower Seeds1 oz 0.8g

Iron Comparison


18mg = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 21% DV
  • Dry Roasted Sunflower Seeds1 cup 27% DV
  • Dry Roasted Sunflower Seeds1 oz 6% DV

Calcium Comparison


1000mg = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 7% DV
  • Dry Roasted Sunflower Seeds1 cup 9% DV
  • Dry Roasted Sunflower Seeds1 oz 2% DV

Potassium Comparison


3500mg = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 24% DV
  • Dry Roasted Sunflower Seeds1 cup 31% DV
  • Dry Roasted Sunflower Seeds1 oz 7% DV
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Macronutrients
Food ##1#2#3
Weight (g)10012828
Calories
(%DV)
582
(29%)
745
(37%)
165
(8%)
Fat (g)
(%DV)
49.8
(77%)
63.7
(98%)
14.1
(22%)
Protein (g)
(%DV)
19.3
(39%)
24.7
(49%)
5.5
(11%)
Carbohydrates (g)
(%DV)
24.1
(8%)
30.8
(10%)
6.8
(2%)
Sugar (g)2.73.50.8
Fiber (g)
(%DV)
11.1
(44%)
14.2
(57%)
3.2
(13%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
5.2
(26%)
6.7
(34%)
1.5
(8%)
Net Carbs (g)1316.63.7
Trans Fats (g)~~~
Minerals
Food ##1#2#3
Weight (g)10012828
Calcium (mg)
(%DV)
70
(7%)
89.6
(9%)
19.9
(2%)
Iron (mg)
(%DV)
3.8
(21%)
4.9
(27%)
1.1
(6%)
Potassium (mg)
(%DV)
850
(24%)
1088
(31%)
241.4
(7%)
Magnesium (mg)
(%DV)
129
(32%)
165.1
(41%)
36.6
(9%)
Phosphorus (mg)
(%DV)
1155
(116%)
1478.4
(148%)
328
(33%)
Sodium (mg)
(%DV)
3
(0%)
3.8
(0%)
0.9
(0%)
Zinc (mg)
(%DV)
5.3
(35%)
6.8
(45%)
1.5
(10%)
Copper (mg)
(%DV)
1.8
(90%)
2.3
(115%)
0.5
(25%)
Manganese (mg)
(%DV)
2.1
(105%)
2.7
(135%)
0.6
(30%)
Selenium (μg)
(%DV)
79.3
(113%)
101.5
(145%)
22.5
(32%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)10012828
Vitamin A (IU)
(%DV)
9
(0%)
11.5
(0%)
2.6
(0%)
Vitamin C (mg)
(%DV)
1.4
(2%)
1.8
(3%)
0.4
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(7%)
0.1
(7%)
0
(0%)
Riboflavin (B2) (mg)
(%DV)
0.2
(12%)
0.3
(18%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
7
(35%)
9
(45%)
2
(10%)
Pantothenic acid (B5) (mg)792
Vitamin B6 (mg)
(%DV)
0.8
(40%)
1
(50%)
0.2
(10%)
Folate (μg)
(%DV)
237
(59%)
303.4
(76%)
67.3
(17%)
Folic acid (μg)000
Folate (μg)237303.467.3
Folate (Dietary Folate Equivalents) (μg)237303.467.3
Choline (mg)
(%DV)
55.1
(10%)
70.5
(13%)
15.6
(3%)
Vitamin A, RAE (μg)000
Retinol (μg)000
Beta Carotene (μg)56.41.4
Alpha Carotene (μg)000
Beta Cryptoxanthin (μg)000
Lycopene (μg)000
Lutein + Zeaxanthin (μg)000
Vitamin E (mg)
(%DV)
26.1
(126%)
33.4
(161%)
7.4
(36%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
2.7
(3%)
3.5
(4%)
0.8
(1%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)10012828
Water (g)1.21.50.3
Ash (g)672
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)10012828
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)10012828
Omega 3s (mg)
(%RDI)
69
(4%)
88
(6%)
20
(1%)
Omega 6s (mg)32782419619310
Omega 3 to Omega 6 Ratio ()000
Omega 6 to Omega 3 Ratio ()475.1475.1475.1
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)516514
15:0 (mg)~~~
16:0 (mg)28083594797
17:0 (mg)~~~
18:0 (mg)22122831628
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)9505121662699
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)496314
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)9399120312669
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)486114
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)32884420929339
18:2 undifferentiated (mg)32782419619310
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)698820
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)000
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)10012828
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
295
(105%)
378
(135%)
84
(30%)
Threonine (mg)
(%RDI)
788
(75%)
1009
(96%)
224
(21%)
Isoleucine (mg)
(%RDI)
967
(69%)
1238
(88%)
275
(20%)
Leucine (mg)
(%RDI)
1408
(52%)
1802
(66%)
400
(15%)
Lysine (mg)
(%RDI)
795
(38%)
1018
(48%)
226
(11%)
Methionine (mg)
(%RDI)
420
(58%)
538
(74%)
119
(16%)
Cystine (mg)
(%RDI)
383
(133%)
490
(171%)
109
(38%)
Phenylalanine (mg)
(%RDI)
992
(113%)
1270
(145%)
282
(32%)
Tyrosine (mg)
(%RDI)
565
(65%)
723
(83%)
160
(18%)
Valine (mg)
(%RDI)
1116
(61%)
1428
(78%)
317
(17%)
Arginine (mg)20392610579
Histidine (mg)
(%RDI)
536
(77%)
686
(98%)
152
(22%)
Alanine (mg)9481213269
Aspartic acid (mg)20762657590
Glutamic acid (mg)473560611345
Glycine (mg)12401587352
Proline (mg)10031284285
Serine (mg)9121167259
Hydroxyproline (mg)~~~
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