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: Seeds sunflower seed kernels oil roasted without salt
#2: Seeds sunflower seed kernels oil roasted without salt
#3: Seeds sunflower seed kernels oil roasted without salt

Calorie Comparison


2000 calories = Full Bar
  • Seeds sunflower seed kernels oil roasted without salt100 grams 30% DV
  • Seeds sunflower seed kernels oil roasted without salt1 cup 40% DV
  • Seeds sunflower seed kernels oil roasted without salt1 oz 8% DV

Fat Comparison


65g = Full Bar
  • Seeds sunflower seed kernels oil roasted without salt100 grams 79% DV
  • Seeds sunflower seed kernels oil roasted without salt1 cup 107% DV
  • Seeds sunflower seed kernels oil roasted without salt1 oz 22% DV

Carbohydrate Comparison


300g = Full Bar
  • Seeds sunflower seed kernels oil roasted without salt100 grams 8% DV
  • Seeds sunflower seed kernels oil roasted without salt1 cup 10% DV
  • Seeds sunflower seed kernels oil roasted without salt1 oz 2% DV

Protein Comparison


50g = Full Bar
  • Seeds sunflower seed kernels oil roasted without salt100 grams 40% DV
  • Seeds sunflower seed kernels oil roasted without salt1 cup 54% DV
  • Seeds sunflower seed kernels oil roasted without salt1 oz 11% DV

Cholesterol Comparison


300mg = Full Bar
  • Seeds sunflower seed kernels oil roasted without salt100 grams ~% DV
  • Seeds sunflower seed kernels oil roasted without salt1 cup ~% DV
  • Seeds sunflower seed kernels oil roasted without salt1 oz ~% DV

Fiber Comparison


25g = Full Bar
  • Seeds sunflower seed kernels oil roasted without salt100 grams 42% DV
  • Seeds sunflower seed kernels oil roasted without salt1 cup 57% DV
  • Seeds sunflower seed kernels oil roasted without salt1 oz 12% DV

Sugar Comparison


25g = Full Bar
  • Seeds sunflower seed kernels oil roasted without salt100 grams 3.1g
  • Seeds sunflower seed kernels oil roasted without salt1 cup 4.2g
  • Seeds sunflower seed kernels oil roasted without salt1 oz 0.9g

Iron Comparison


18mg = Full Bar
  • Seeds sunflower seed kernels oil roasted without salt100 grams 24% DV
  • Seeds sunflower seed kernels oil roasted without salt1 cup 32% DV
  • Seeds sunflower seed kernels oil roasted without salt1 oz 7% DV

Calcium Comparison


1000mg = Full Bar
  • Seeds sunflower seed kernels oil roasted without salt100 grams 9% DV
  • Seeds sunflower seed kernels oil roasted without salt1 cup 12% DV
  • Seeds sunflower seed kernels oil roasted without salt1 oz 2% DV

Potassium Comparison


3500mg = Full Bar
  • Seeds sunflower seed kernels oil roasted without salt100 grams 14% DV
  • Seeds sunflower seed kernels oil roasted without salt1 cup 19% DV
  • Seeds sunflower seed kernels oil roasted without salt1 oz 4% DV
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Macronutrients
Food ##1#2#3
Weight (g)10013528
Calories
(%DV)
592
(30%)
799
(40%)
168
(8%)
Fat (g)
(%DV)
51.3
(79%)
69.3
(107%)
14.6
(22%)
Protein (g)
(%DV)
20.1
(40%)
27.1
(54%)
5.7
(11%)
Carbohydrates (g)
(%DV)
22.9
(8%)
30.9
(10%)
6.5
(2%)
Sugar (g)3.14.20.9
Fiber (g)
(%DV)
10.6
(42%)
14.3
(57%)
3
(12%)
Cholesterol (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Saturated Fats (g)
(%DV)
7.1
(36%)
9.5
(48%)
2
(10%)
Net Carbs (g)12.316.63.5
Trans Fats (g)0.20.2~
Minerals
Food ##1#2#3
Weight (g)10013528
Calcium (mg)
(%DV)
87
(9%)
117.5
(12%)
24.7
(2%)
Iron (mg)
(%DV)
4.3
(24%)
5.8
(32%)
1.2
(7%)
Potassium (mg)
(%DV)
483
(14%)
652.1
(19%)
137.2
(4%)
Magnesium (mg)
(%DV)
127
(32%)
171.5
(43%)
36.1
(9%)
Phosphorus (mg)
(%DV)
1139
(114%)
1537.7
(154%)
323.5
(32%)
Sodium (mg)
(%DV)
3
(0%)
4.1
(0%)
0.9
(0%)
Zinc (mg)
(%DV)
5.2
(35%)
7
(47%)
1.5
(10%)
Copper (mg)
(%DV)
1.8
(90%)
2.4
(120%)
0.5
(25%)
Manganese (mg)
(%DV)
2.1
(105%)
2.8
(140%)
0.6
(30%)
Selenium (μg)
(%DV)
78.2
(112%)
105.6
(151%)
22.2
(32%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)10013528
Vitamin A (IU)
(%DV)
9
(0%)
12.2
(0%)
2.6
(0%)
Vitamin C (mg)
(%DV)
1.1
(2%)
1.5
(3%)
0.3
(1%)
Vitamin B12 (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Thiamin (B1) (mg)
(%DV)
0.3
(20%)
0.4
(27%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0.3
(18%)
0.4
(24%)
0.1
(6%)
Niacin (B3) (mg)
(%DV)
4.1
(21%)
5.6
(28%)
1.2
(6%)
Pantothenic acid (B5) (mg)6.99.42
Vitamin B6 (mg)
(%DV)
0.8
(40%)
1.1
(55%)
0.2
(10%)
Folate (μg)
(%DV)
234
(59%)
315.9
(79%)
66.5
(17%)
Folic acid (μg)~~~
Folate (μg)234315.966.5
Folate (Dietary Folate Equivalents) (μg)234315.966.5
Choline (mg)
(%DV)
55.1
(10%)
74.4
(14%)
15.6
(3%)
Vitamin A, RAE (μg)~~~
Retinol (μg)~~~
Beta Carotene (μg)56.81.4
Alpha Carotene (μg)~~~
Beta Cryptoxanthin (μg)~~~
Lycopene (μg)~~~
Lutein + Zeaxanthin (μg)~~~
Vitamin E (mg)
(%DV)
36.3
(175%)
49
(237%)
10.3
(50%)
Vitamin D (IU)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
3.1
(4%)
4.2
(5%)
0.9
(1%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)10013528
Water (g)1.52.10.4
Ash (g)461
Alcohol (g)~~~
Caffeine (mg)~~~
Theobromine (mg)~~~
Carbohydrates
Food ##1#2#3
Weight (g)10013528
Sucrose (g)2.43.20.7
Glucose (g)0.710.2
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)10013528
Omega 3s (mg)
(%AI)
76
(5%)
103
(6%)
22
(1%)
Omega 6s (mg)34135460829694
Omega 3 to Omega 6 Ratio ()~~~
Omega 6 to Omega 3 Ratio ()449.15449.15449.15
4:0 (g)~~~
6:0 (g)~~~
8:0 (g)~~~
10:0 (g)~~~
12:0 (g)~~~
13:0 (g)~~~
14:0 (g)0.0860.1160.024
15:0 (g)0.0060.0080.002
16:0 (g)4.2185.6941.198
17:0 (g)0.0220.030.006
18:0 (g)2.0972.8310.596
20:0 (g)0.1460.1970.041
22:0 (g)0.380.5130.108
24:0 (g)0.1120.1510.032
Monosaturated Fats (g)8.06310.8852.29
14:1 (g)~~~
15:1 (g)~~~
16:1 undifferentiated (g)0.0580.0780.016
16:1 c (g)0.050.0680.014
16:1 t (g)0.0080.0110.002
17:1 (g)0.0030.0040.001
18:1 undifferentiated (g)7.92510.6992.251
18:1 c (g)7.85910.612.232
18:1 t (g)0.0660.0890.019
18:1-11 t (18:1t n-7) (g)~~~
20:1 (g)0.0770.1040.022
22:1 undifferentiated (g)~~~
22:1 c (g)~~~
22:1 t (g)~~~
24:1 c (g)~~~
Polyunsaturated Fats (g)34.29446.2979.739
18:2 undifferentiated (g)34.20846.1819.715
18:2 n-6 c,c (g)34.12446.0679.691
18:2 CLAs (g)~~~
18:2 t,t (g)~~~
18:2 i (g)~~~
18:2 t not further defined (g)0.0840.1130.024
18:3 undifferentiated (g)0.0810.1090.023
18:3 n-3 c,c,c (ALA) (g)0.0760.1030.022
18:3 n-6 c,c,c (g)0.0060.0080.002
18:3i (g)~~~
18:4 (g)~~~
20:2 n-6 c,c (g)0.0050.0070.001
20:3 undifferentiated (g)~~~
20:3 n-3 (g)~~~
20:3 n-6 (g)~~~
20:4 undifferentiated (g)~~~
20:4 n-6 (g)~~~
20:5 n-3 (EPA) (g)~~~
21:5 (g)~~~
22:4 (g)~~~
22:5 n-3 (DPA) (g)~~~
22:6 n-3 (DHA) (g)~~~
Fatty acids, total trans-monoenoic (g)0.0740.10.021
Fatty acids, total trans-polyenoic (g)0.0840.1130.024
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)10013528
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
306
(109%)
413
(148%)
87
(31%)
Threonine (mg)
(%RDI)
817
(78%)
1103
(105%)
232
(22%)
Isoleucine (mg)
(%RDI)
1003
(72%)
1354
(97%)
285
(20%)
Leucine (mg)
(%RDI)
1461
(54%)
1972
(72%)
415
(15%)
Lysine (mg)
(%RDI)
825
(39%)
1114
(53%)
234
(11%)
Methionine (mg)
(%RDI)
435
(60%)
587
(81%)
124
(17%)
Cystine (mg)
(%RDI)
397
(138%)
536
(187%)
113
(39%)
Phenylalanine (mg)
(%RDI)
1029
(118%)
1389
(159%)
292
(33%)
Tyrosine (mg)
(%RDI)
587
(67%)
792
(91%)
167
(19%)
Valine (mg)
(%RDI)
1158
(64%)
1563
(86%)
329
(18%)
Arginine (mg)21162857601
Histidine (mg)
(%RDI)
556
(79%)
751
(107%)
158
(23%)
Alanine (mg)9841328279
Aspartic acid (mg)21532907611
Glutamic acid (mg)491266311395
Glycine (mg)12861736365
Proline (mg)10401404295
Serine (mg)9471278269
Hydroxyproline (mg)~~~
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