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 oz 8% DV
  • Dry Roasted Sunflower Seeds1 cup 37% DV

Fat Comparison


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

Carbohydrate Comparison


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

Protein Comparison


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

Cholesterol Comparison


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

Fiber Comparison


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

Sugar Comparison


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

Iron Comparison


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

Calcium Comparison


1000mg = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 5% DV
  • Dry Roasted Sunflower Seeds1 oz 2% DV
  • Dry Roasted Sunflower Seeds1 cup 7% DV

Potassium Comparison


3500mg = Full Bar
  • Dry Roasted Sunflower Seeds100 grams 18% DV
  • Dry Roasted Sunflower Seeds1 oz 5% DV
  • Dry Roasted Sunflower Seeds1 cup 23% DV
Scroll table to the right. Feedback
Macronutrients
Food ##1#2#3
Weight (g)10028128
Calories
(%DV)
582
(29%)
165
(8%)
745
(37%)
Fat (g)
(%DV)
49.8
(77%)
14.1
(22%)
63.7
(98%)
Protein (g)
(%DV)
19.3
(39%)
5.5
(11%)
24.7
(49%)
Carbohydrates (g)
(%DV)
24.1
(8%)
6.8
(2%)
30.8
(10%)
Sugar (g)
(%DV)
2.7
(5%)
0.8
(2%)
3.5
(7%)
Fiber (g)
(%DV)
11.1
(44%)
3.2
(13%)
14.2
(57%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
5.2
(26%)
1.5
(8%)
6.7
(34%)
Net Carbs (g)133.716.6
Trans Fats (g)~~~
Minerals
Food ##1#2#3
Weight (g)10028128
Calcium (mg)
(%DV)
70
(5%)
19.9
(2%)
89.6
(7%)
Iron (mg)
(%DV)
3.8
(21%)
1.1
(6%)
4.9
(27%)
Potassium (mg)
(%DV)
850
(18%)
241.4
(5%)
1088
(23%)
Magnesium (mg)
(%DV)
129
(31%)
36.6
(9%)
165.1
(39%)
Phosphorus (mg)
(%DV)
1155
(92%)
328
(26%)
1478.4
(118%)
Sodium (mg)
(%DV)
3
(0%)
0.9
(0%)
3.8
(0%)
Zinc (mg)
(%DV)
5.3
(48%)
1.5
(14%)
6.8
(62%)
Copper (mg)
(%DV)
1.8
(200%)
0.5
(56%)
2.3
(256%)
Manganese (mg)
(%DV)
2.1
(91%)
0.6
(26%)
2.7
(117%)
Selenium (μg)
(%DV)
79.3
(144%)
22.5
(41%)
101.5
(185%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)10028128
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
1.4
(2%)
0.4
(0%)
1.8
(2%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0
(0%)
0.1
(8%)
Riboflavin (B2) (mg)
(%DV)
0.2
(15%)
0.1
(8%)
0.3
(23%)
Niacin (B3) (mg)
(%DV)
7
(44%)
2
(13%)
9
(56%)
Pantothenic acid (B5) (mg)
(%DV)
7
(140%)
2
(40%)
9
(180%)
Vitamin B6 (mg)
(%DV)
0.8
(47%)
0.2
(12%)
1
(59%)
Folate (B9) (μg)
(%DV)
237
(59%)
67.3
(17%)
303.4
(76%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
237
(59%)
67.3
(17%)
303.4
(76%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
237
(59%)
67.3
(17%)
303.4
(76%)
Choline (mg)
(%DV)
55.1
(10%)
15.6
(3%)
70.5
(13%)
Vitamin A (IU)
(%DV)
9
(0%)
2.6
(0%)
11.5
(0%)
Retinol (μg)000
Beta Carotene (μg)
(%RDA)
5
(0%)
1.4
(0%)
6.4
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)000
Vitamin E (mg)
(%DV)
26.1
(174%)
7.4
(49%)
33.4
(223%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
2.7
(2%)
0.8
(1%)
3.5
(3%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)10028128
Water (g)1.20.31.5
Ash (g)627
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)10028128
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)10028128
Omega 3s (mg)
(%AI)
69
(4%)
20
(1%)
88
(6%)
Omega 6s (mg)32782931041961
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)511465
15:0 (mg)~~~
16:0 (mg)28087973594
17:0 (mg)~~~
18:0 (mg)22126282831
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)9505269912166
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)491463
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)9399266912031
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)481461
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)32884933942092
18:2 undifferentiated (mg)32782931041961
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)692088
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)10028128
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
295
(105%)
84
(30%)
378
(135%)
Threonine (mg)
(%RDI)
788
(75%)
224
(21%)
1009
(96%)
Isoleucine (mg)
(%RDI)
967
(69%)
275
(20%)
1238
(88%)
Leucine (mg)
(%RDI)
1408
(52%)
400
(15%)
1802
(66%)
Lysine (mg)
(%RDI)
795
(38%)
226
(11%)
1018
(48%)
Methionine (mg)
(%RDI)
420
(58%)
119
(16%)
538
(74%)
Cystine (mg)
(%RDI)
383
(133%)
109
(38%)
490
(171%)
Phenylalanine (mg)
(%RDI)
992
(113%)
282
(32%)
1270
(145%)
Tyrosine (mg)
(%RDI)
565
(65%)
160
(18%)
723
(83%)
Valine (mg)
(%RDI)
1116
(61%)
317
(17%)
1428
(78%)
Arginine (mg)20395792610
Histidine (mg)
(%RDI)
536
(77%)
152
(22%)
686
(98%)
Alanine (mg)9482691213
Aspartic acid (mg)20765902657
Glutamic acid (mg)473513456061
Glycine (mg)12403521587
Proline (mg)10032851284
Serine (mg)9122591167
Hydroxyproline (mg)~~~
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Data Source:USDA National Nutrient Database for Standard Reference, Release 28.