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: Roasted Squash and Pumpkin Seeds (With Shells)
#2: Roasted Squash and Pumpkin Seeds (With Shells)
#3: Roasted Squash and Pumpkin Seeds (With Shells)

Calorie Comparison


2000 calories = Full Bar
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams 22% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup 14% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 oz (85 seeds) 6% DV

Fat Comparison


65g = Full Bar
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams 30% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup 19% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 oz (85 seeds) 8% DV

Carbohydrate Comparison


300g = Full Bar
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams 18% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup 11% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 oz (85 seeds) 5% DV

Protein Comparison


50g = Full Bar
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams 37% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup 24% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 oz (85 seeds) 11% DV

Cholesterol Comparison


300mg = Full Bar
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams ~% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup ~% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 oz (85 seeds) ~% DV

Fiber Comparison


25g = Full Bar
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams 74% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup 47% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 oz (85 seeds) 21% DV

Sugar Comparison


25g = Full Bar
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams ~g
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup ~g
  • Roasted Squash and Pumpkin Seeds (With Shells)1 oz (85 seeds) ~g

Iron Comparison


18mg = Full Bar
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams 18% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup 12% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 oz (85 seeds) 5% DV

Calcium Comparison


1000mg = Full Bar
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams 6% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup 4% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 oz (85 seeds) 2% DV

Potassium Comparison


3500mg = Full Bar
  • Roasted Squash and Pumpkin Seeds (With Shells)100 grams 26% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 cup 17% DV
  • Roasted Squash and Pumpkin Seeds (With Shells)1 oz (85 seeds) 7% DV
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Macronutrients
Food ##1#2#3
Weight (g)1006428
Calories
(%DV)
446
(22%)
285
(14%)
127
(6%)
Fat (g)
(%DV)
19.4
(30%)
12.4
(19%)
5.5
(8%)
Protein (g)
(%DV)
18.6
(37%)
11.9
(24%)
5.3
(11%)
Carbohydrates (g)
(%DV)
53.8
(18%)
34.4
(11%)
15.3
(5%)
Sugar (g)~~~
Fiber (g)
(%DV)
18.4
(74%)
11.8
(47%)
5.2
(21%)
Cholesterol (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Saturated Fats (g)
(%DV)
3.7
(19%)
2.3
(12%)
1
(5%)
Net Carbs (g)35.422.610
Trans Fats (g)~~~
Minerals
Food ##1#2#3
Weight (g)1006428
Calcium (mg)
(%DV)
55
(6%)
35.2
(4%)
15.6
(2%)
Iron (mg)
(%DV)
3.3
(18%)
2.1
(12%)
0.9
(5%)
Potassium (mg)
(%DV)
919
(26%)
588.2
(17%)
261
(7%)
Magnesium (mg)
(%DV)
262
(66%)
167.7
(42%)
74.4
(19%)
Phosphorus (mg)
(%DV)
92
(9%)
58.9
(6%)
26.1
(3%)
Sodium (mg)
(%DV)
18
(1%)
11.5
(0%)
5.1
(0%)
Zinc (mg)
(%DV)
10.3
(69%)
6.6
(44%)
2.9
(19%)
Copper (mg)
(%DV)
0.7
(35%)
0.4
(20%)
0.2
(10%)
Manganese (mg)
(%DV)
0.5
(25%)
0.3
(15%)
0.1
(5%)
Selenium (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)1006428
Vitamin A (IU)
(%DV)
62
(1%)
39.7
(1%)
17.6
(0%)
Vitamin C (mg)
(%DV)
0.3
(1%)
0.2
(0%)
0.1
(0%)
Vitamin B12 (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Thiamin (B1) (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Riboflavin (B2) (mg)
(%DV)
0.1
(6%)
~
(~%)
~
(~%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.2
(1%)
0.1
(1%)
Pantothenic acid (B5) (mg)0.1~~
Vitamin B6 (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Folate (μg)
(%DV)
9
(2%)
5.8
(1%)
2.6
(1%)
Folic acid (μg)~~~
Folate (μg)95.82.6
Folate (Dietary Folate Equivalents) (μg)95.82.6
Choline (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin A, RAE (μg)31.90.9
Retinol (μg)~~~
Beta Carotene (μg)~~~
Alpha Carotene (μg)~~~
Beta Cryptoxanthin (μg)~~~
Lycopene (μg)~~~
Lutein + Zeaxanthin (μg)~~~
Vitamin E (mg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin D (IU)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)1006428
Water (g)4.52.91.3
Ash (g)421
Alcohol (g)~~~
Caffeine (mg)~~~
Theobromine (mg)~~~
Carbohydrates
Food ##1#2#3
Weight (g)1006428
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)1006428
Omega 3s (mg)
(%AI)
77
(5%)
49
(3%)
22
(1%)
Omega 6s (mg)875956062488
Omega 3 to Omega 6 Ratio ()0.010.010.01
Omega 6 to Omega 3 Ratio ()113.75113.75113.75
4:0 (g)~~~
6:0 (g)~~~
8:0 (g)~~~
10:0 (g)~~~
12:0 (g)0.0190.0120.005
13:0 (g)~~~
14:0 (g)0.0220.0140.006
15:0 (g)~~~
16:0 (g)2.3741.5190.674
17:0 (g)~~~
18:0 (g)1.1890.7610.338
20:0 (g)~~~
22:0 (g)~~~
24:0 (g)~~~
Monosaturated Fats (g)6.0323.861.713
14:1 (g)~~~
15:1 (g)~~~
16:1 undifferentiated (g)0.0420.0270.012
16:1 c (g)~~~
16:1 t (g)~~~
17:1 (g)~~~
18:1 undifferentiated (g)5.9853.831.7
18:1 c (g)~~~
18:1 t (g)~~~
18:1-11 t (18:1t n-7) (g)~~~
20:1 (g)~~~
22:1 undifferentiated (g)~~~
22:1 c (g)~~~
22:1 t (g)~~~
24:1 c (g)~~~
Polyunsaturated Fats (g)8.8445.662.512
18:2 undifferentiated (g)8.7595.6062.488
18:2 n-6 c,c (g)~~~
18:2 CLAs (g)~~~
18:2 t,t (g)~~~
18:2 i (g)~~~
18:2 t not further defined (g)~~~
18:3 undifferentiated (g)0.0770.0490.022
18:3 n-3 c,c,c (ALA) (g)~~~
18:3 n-6 c,c,c (g)~~~
18:3i (g)~~~
18:4 (g)~~~
20:2 n-6 c,c (g)~~~
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)~~~
Fatty acids, total trans-polyenoic (g)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)1006428
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
326
(116%)
209
(75%)
93
(33%)
Threonine (mg)
(%RDI)
683
(65%)
437
(42%)
194
(18%)
Isoleucine (mg)
(%RDI)
956
(68%)
612
(44%)
272
(19%)
Leucine (mg)
(%RDI)
1572
(58%)
1006
(37%)
446
(16%)
Lysine (mg)
(%RDI)
1386
(66%)
887
(42%)
394
(19%)
Methionine (mg)
(%RDI)
417
(57%)
267
(37%)
118
(16%)
Cystine (mg)
(%RDI)
228
(79%)
146
(51%)
65
(23%)
Phenylalanine (mg)
(%RDI)
924
(106%)
591
(68%)
262
(30%)
Tyrosine (mg)
(%RDI)
770
(88%)
493
(56%)
219
(25%)
Valine (mg)
(%RDI)
1491
(82%)
954
(52%)
423
(23%)
Arginine (mg)30491951866
Histidine (mg)
(%RDI)
515
(74%)
330
(47%)
146
(21%)
Alanine (mg)875560249
Aspartic acid (mg)18731199532
Glutamic acid (mg)32622088926
Glycine (mg)1358869386
Proline (mg)756484215
Serine (mg)868556247
Hydroxyproline (mg)~~~
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