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#1: Roasted Squash And Pumpkin Seeds (With Shells)×
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#2: Roasted Squash And Pumpkin Seeds (With Shells)×
×
#3: Dry Roasted Sunflower Seeds×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Roasted Squash And Pumpkin Seeds (With Shells) vs Roasted Squash And Pumpkin Seeds (With Shells) vs Dry Roasted Sunflower Seed

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)22% DV446 calories
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)22% DV446 calories
  • Dry Roasted Sunflower Seeds100 grams (x1)29% DV582 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)30% DV19.4g
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)30% DV19.4g
  • Dry Roasted Sunflower Seeds100 grams (x1)77% DV49.8g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)18% DV53.8g
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)18% DV53.8g
  • Dry Roasted Sunflower Seeds100 grams (x1)8% DV24.1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)37% DV18.6g
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)37% DV18.6g
  • Dry Roasted Sunflower Seeds100 grams (x1)39% DV19.3g

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)74% DV18.4g
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)74% DV18.4g
  • Dry Roasted Sunflower Seeds100 grams (x1)44% DV11.1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)~% DV~g
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)~% DV~g
  • Dry Roasted Sunflower Seeds100 grams (x1)5% DV2.7g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)18% DV3.3mg
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)18% DV3.3mg
  • Dry Roasted Sunflower Seeds100 grams (x1)21% DV3.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)4% DV55mg
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)4% DV55mg
  • Dry Roasted Sunflower Seeds100 grams (x1)5% DV70mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)20% DV919mg
  • Roasted Squash And Pumpkin Seeds (With Shells)100 grams (x1)20% DV919mg
  • Dry Roasted Sunflower Seeds100 grams (x1)18% DV850mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
446
(22%)
446
(22%)
582
(29%)
Fat (g)
(%DV)
19.4
(30%)
19.4
(30%)
49.8
(77%)
Protein (g)
(%DV)
18.6
(37%)
18.6
(37%)
19.3
(39%)
Carbohydrates (g)
(%DV)
53.8
(18%)
53.8
(18%)
24.1
(8%)
Sugar (g)
(%DV)
~
(~%)
~
(~%)
2.7
(5%)
Fiber (g)
(%DV)
18.4
(74%)
18.4
(74%)
11.1
(44%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
3.7
(18%)
3.7
(18%)
5.2
(26%)
Net Carbs (g)35.435.413
Trans Fats (g)~~~
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
55
(4%)
55
(4%)
70
(5%)
Iron (mg)
(%DV)
3.3
(18%)
3.3
(18%)
3.8
(21%)
Potassium (mg)
(%DV)
919
(20%)
919
(20%)
850
(18%)
Magnesium (mg)
(%DV)
262
(62%)
262
(62%)
129
(31%)
Phosphorus (mg)
(%DV)
92
(7%)
92
(7%)
1155
(92%)
Sodium (mg)
(%DV)
18
(1%)
18
(1%)
3
(0%)
Zinc (mg)
(%DV)
10.3
(94%)
10.3
(94%)
5.3
(48%)
Copper (mg)
(%DV)
0.7
(77%)
0.7
(77%)
1.8
(203%)
Manganese (mg)
(%DV)
0.5
(22%)
0.5
(22%)
2.1
(92%)
Selenium (μg)
(%DV)
~
(~%)
~
(~%)
79.3
(144%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
3
(0%)
3
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.3
(0%)
0.3
(0%)
1.4
(2%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0
(3%)
0.1
(9%)
Riboflavin (B2) (mg)
(%DV)
0.1
(4%)
0.1
(4%)
0.2
(19%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.3
(2%)
7
(44%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(1%)
0.1
(1%)
7
(141%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0
(2%)
0.8
(47%)
Folate (B9) (μg)
(%DV)
9
(2%)
9
(2%)
237
(59%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
9
(2%)
9
(2%)
237
(59%)
Folate (DFE) (μg)
(%DV)
9
(2%)
9
(2%)
237
(59%)
Choline (mg)
(%DV)
~
(~%)
~
(~%)
55.1
(10%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
62
(2%)
62
(2%)
9
(0%)
Beta Carotene (μg)
(%RDA)
~
(~%)
~
(~%)
5
(0%)
Alpha Carotene (μg)
(%RDA)
~
(~%)
~
(~%)
0
(0%)
Beta Crypt (μg)
(%RDA)
~
(~%)
~
(~%)
0
(0%)
Lycopene (μg)~~0
Lut + Zeaxan (μg)~~0
Vitamin E (mg)
(%DV)
~
(~%)
~
(~%)
26.1
(174%)
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%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~2.7
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)4.54.51.2
Ash (g)446
Alcohol (g)~~0
Caffeine (mg)~~0
Theobromine (mg)~~0
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
77
(5%)
77
(5%)
69
(4%)
Omega 6s (mg)
(%AI)
8759
(52%)
8759
(52%)
32782
(193%)
Omega 3 to Omega 6 Ratio0.01
 
0.01
 
0
 
Omega 6 to Omega 3 Ratio113.75
 
113.75
 
475.1
 
4:0 (mg)~~0
6:0 (mg)~~0
8:0 (mg)~~0
10:0 (mg)~~0
12:0 (mg)19190
13:0 (mg)~~~
14:0 (mg)222251
15:0 (mg)~~~
16:0 (mg)237423742808
17:0 (mg)~~~
18:0 (mg)118911892212
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)6032
 
6032
 
9505
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)424249
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)598559859399
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)~~48
22:1 undifferentiated (mg)~
 
~
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)8844
 
8844
 
32884
 
18:2 undifferentiated (mg)8759875932782
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)777769
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)~~0
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)~
 
~
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)~
 
~
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)~~0
Docosahexaenoic Acid (DHA) (mg)~
 
~
 
0
 
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)100100100
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
326
(116%)
326
(116%)
295
(105%)
Threonine (mg)
(%RDI)
683
(65%)
683
(65%)
788
(75%)
Isoleucine (mg)
(%RDI)
956
(68%)
956
(68%)
967
(69%)
Leucine (mg)
(%RDI)
1572
(58%)
1572
(58%)
1408
(52%)
Lysine (mg)
(%RDI)
1386
(66%)
1386
(66%)
795
(38%)
Methionine (mg)
(%RDI)
417
(57%)
417
(57%)
420
(58%)
Cystine (mg)
(%RDI)
228
(79%)
228
(79%)
383
(133%)
Phenylalanine (mg)
(%RDI)
924
(106%)
924
(106%)
992
(113%)
Tyrosine (mg)
(%RDI)
770
(88%)
770
(88%)
565
(65%)
Valine (mg)
(%RDI)
1491
(82%)
1491
(82%)
1116
(61%)
Arginine (mg)304930492039
Histidine (mg)
(%RDI)
515
(74%)
515
(74%)
536
(77%)
Alanine (mg)875875948
Aspartic acid (mg)187318732076
Glutamic acid (mg)326232624735
Glycine (mg)135813581240
Proline (mg)7567561003
Serine (mg)868868912
Hydroxyproline (mg)~~~
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