#1: Dry-Roasted Mixed Nuts (Salted)×
×
#2: Roasted Squash and Pumpkin Seeds (Unsalted)×
×
#3: Seeds Watermelon Seed Kernels Dried×
×
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Nutrition Comparison of Dry-Roasted Mixed Nuts (Salted), Roasted Squash and Pumpkin Seeds (Unsalted), and Seeds Watermelon Seed Kernels Dried

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted)1 oz (x1)9% DV172 calories
  • Roasted Squash and Pumpkin Seeds (Unsalted)1 oz (x1)8% DV163 calories
  • Seeds Watermelon Seed Kernels Dried1 oz (x1)8% DV158 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted)1 oz (x1)23% DV15.2g
  • Roasted Squash and Pumpkin Seeds (Unsalted)1 oz (x1)21% DV13.9g
  • Seeds Watermelon Seed Kernels Dried1 oz (x1)21% DV13.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted)1 oz (x1)2% DV6.4g
  • Roasted Squash and Pumpkin Seeds (Unsalted)1 oz (x1)1% DV4.2g
  • Seeds Watermelon Seed Kernels Dried1 oz (x1)1% DV4.3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted)1 oz (x1)11% DV5.5g
  • Roasted Squash and Pumpkin Seeds (Unsalted)1 oz (x1)17% DV8.5g
  • Seeds Watermelon Seed Kernels Dried1 oz (x1)16% DV8g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted)1 oz (x1)0% DV0mg
  • Roasted Squash and Pumpkin Seeds (Unsalted)1 oz (x1)0% DV0mg
  • Seeds Watermelon Seed Kernels Dried1 oz (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted)1 oz (x1)7% DV1.8g
  • Roasted Squash and Pumpkin Seeds (Unsalted)1 oz (x1)7% DV1.8g
  • Seeds Watermelon Seed Kernels Dried1 oz (x1)~% DV~g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted)1 oz (x1)3% DV1.4g
  • Roasted Squash and Pumpkin Seeds (Unsalted)1 oz (x1)1% DV0.4g
  • Seeds Watermelon Seed Kernels Dried1 oz (x1)~% DV~g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted)1 oz (x1)6% DV1.1mg
  • Roasted Squash and Pumpkin Seeds (Unsalted)1 oz (x1)13% DV2.3mg
  • Seeds Watermelon Seed Kernels Dried1 oz (x1)11% DV2.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted)1 oz (x1)2% DV24.7mg
  • Roasted Squash and Pumpkin Seeds (Unsalted)1 oz (x1)1% DV14.8mg
  • Seeds Watermelon Seed Kernels Dried1 oz (x1)1% DV15.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted)1 oz (x1)4% DV182.6mg
  • Roasted Squash and Pumpkin Seeds (Unsalted)1 oz (x1)5% DV223.8mg
  • Seeds Watermelon Seed Kernels Dried1 oz (x1)4% DV184mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)282828
Calories
(%DV)
172
(9%)
163
(8%)
158
(8%)
Fat (g)
(%DV)
15.2
(23%)
13.9
(21%)
13.5
(21%)
Protein (g)
(%DV)
5.5
(11%)
8.5
(17%)
8
(16%)
Carbohydrates (g)
(%DV)
6.4
(2%)
4.2
(1%)
4.3
(1%)
Sugar (g)
(%DV)
1.4
(3%)
0.4
(1%)
~
(~%)
Fiber (g)
(%DV)
1.8
(7%)
1.8
(7%)
~
(~%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
2.3
(11%)
2.4
(12%)
2.8
(14%)
Net Carbs (g)4.52.34.3
Trans Fats (g)00~
 Minerals
Food ##1#2#3
Weight (g)282828
Calcium (mg)
(%DV)
24.7
(2%)
14.8
(1%)
15.3
(1%)
Iron (mg)
(%DV)
1.1
(6%)
2.3
(13%)
2.1
(11%)
Potassium (mg)
(%DV)
182.6
(4%)
223.8
(5%)
184
(4%)
Magnesium (mg)
(%DV)
64.5
(15%)
156.2
(37%)
146.3
(35%)
Phosphorus (mg)
(%DV)
124.4
(10%)
333.4
(27%)
214.4
(17%)
Sodium (mg)
(%DV)
1.1
(0%)
5.1
(0%)
28.1
(1%)
Zinc (mg)
(%DV)
1.2
(10%)
2.2
(20%)
2.9
(26%)
Copper (mg)
(%DV)
0.4
(48%)
0.4
(40%)
0.2
(22%)
Manganese (mg)
(%DV)
0.7
(32%)
1.3
(55%)
0.5
(20%)
Selenium (μg)
(%DV)
2.6
(5%)
2.7
(5%)
~
(~%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)282828
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.2
(0%)
0.5
(1%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(7%)
0
(2%)
0.1
(4%)
Riboflavin (B2) (mg)
(%DV)
0.1
(9%)
0
(3%)
0
(3%)
Niacin (B3) (mg)
(%DV)
1.8
(11%)
1.3
(8%)
1
(6%)
Vitamin B5 (PA) (mg)
(%DV)
~
(~%)
0.2
(3%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0
(2%)
0
(1%)
Folate (B9) (μg)
(%DV)
17
(4%)
16.2
(4%)
16.5
(4%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
17
(4%)
16.2
(4%)
16.5
(4%)
Folate (DFE) (μg)
(%DV)
17
(4%)
16.2
(4%)
16.5
(4%)
Choline (mg)
(%DV)
16.8
(3%)
17.9
(3%)
~
(~%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
1.1
(0%)
2.3
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
0.6
(0%)
1.4
(0%)
~
(~%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0.3
(0%)
~
(~%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Lycopene (μg)00~
Lut + Zeaxan (μg)5.48.5~
Vitamin E (mg)
(%DV)
1.7
(12%)
0.2
(1%)
~
(~%)
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)
3.4
(3%)
1.3
(1%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)~0~
Menaquinone-4 (μg)~0~
 Other
Food ##1#2#3
Weight (g)282828
Water (g)0.60.61.4
Ash (g)111
Alcohol (g)00~
Caffeine (mg)00~
Theobromine (mg)00~
 Carbohydrates
Food ##1#2#3
Weight (g)282828
Sucrose (g)1.40.3~
Glucose (g)00~
Fructose (g)00~
Lactose (g)00~
Maltose (g)00~
Galactose (g)00~
Starch (g)20.2~
 Fats
Food ##1#2#3
Weight (g)282828
Omega 3s (mg)
(%AI)
26
(2%)
32
(2%)
~
(~%)
Omega 6s (mg)
(%AI)
2771
(16%)
5570
(33%)
7979
(47%)
Omega 3 to Omega 6 Ratio0.01
 
0.01
 
0
 
Omega 6 to Omega 3 Ratio107.21
 
176.69
 
~
 
4:0 (mg)00~
6:0 (mg)02~
8:0 (mg)01~
10:0 (mg)01~
12:0 (mg)02~
13:0 (mg)~~~
14:0 (mg)516~
15:0 (mg)22~
16:0 (mg)122214741537
17:0 (mg)1311~
18:0 (mg)6658271221
20:0 (mg)11461~
22:0 (mg)16217~
24:0 (mg)9312~
Monosaturated Fats (mg)9807
 
4468
 
2104
 
14:1 (mg)00~
15:1 (mg)00~
16:1 undifferentiated (mg)311226
16:1 c (mg)3112~
16:1 t (mg)00~
17:1 (mg)100~
18:1 undifferentiated (mg)967844382078
18:1 c (mg)96724434~
18:1 t (mg)64~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)8415~
22:1 undifferentiated (mg)5
 
0
 
~
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)03~
Polyunsaturated Fats (mg)2800
 
5639
 
7979
 
18:2 undifferentiated (mg)277055647979
18:2 n-6 c,c (mg)27665555~
18:2 CLAs (mg)01~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)3
 
7
 
~
 
18:3 undifferentiated (mg)2332~
Alpha Linolenic Acid (ALA) (mg)23
 
32
 
~
 
18:3 n-6 c,c,c (mg)00~
18:3i (mg)0~~
18:4 (mg)00~
20:2 n-6 c,c (mg)13~
20:3 undifferentiated (mg)00~
20:3 n-3 (mg)00~
20:3 n-6 (mg)00~
20:4 undifferentiated (mg)3
 
35
 
~
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)3
 
0
 
~
 
21:5 (mg)~~~
22:4 (mg)01~
Docosapentaenoic Acid (DPA) (mg)00~
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
~
 
Fatty acids, total trans-monoenoic (mg)6
 
5
 
~
 
Fatty acids, total trans-polyenoic (mg)3
 
7
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~0~
Campesterol (mg)~0.852~
Beta-sitosterol (mg)~4~
 Amino Acids
Food ##1#2#3
Weight (g)282828
Betaine (mg)~0~
Tryptophan (mg)
(%RDI)
63
(23%)
162
(58%)
111
(40%)
Threonine (mg)
(%RDI)
191
(18%)
280
(27%)
316
(30%)
Isoleucine (mg)
(%RDI)
212
(15%)
359
(26%)
381
(27%)
Leucine (mg)
(%RDI)
390
(14%)
678
(25%)
610
(22%)
Lysine (mg)
(%RDI)
211
(10%)
346
(16%)
252
(12%)
Methionine (mg)
(%RDI)
74
(10%)
169
(23%)
237
(33%)
Cystine (mg)
(%RDI)
80
(28%)
93
(32%)
124
(43%)
Phenylalanine (mg)
(%RDI)
284
(32%)
486
(56%)
577
(66%)
Tyrosine (mg)
(%RDI)
192
(22%)
306
(35%)
289
(33%)
Valine (mg)
(%RDI)
267
(15%)
443
(24%)
442
(24%)
Arginine (mg)67015011391
Histidine (mg)
(%RDI)
143
(20%)
219
(31%)
220
(31%)
Alanine (mg)238416424
Aspartic acid (mg)642830785
Glutamic acid (mg)127117351619
Glycine (mg)322517472
Proline (mg)243369355
Serine (mg)277469428
Hydroxyproline (mg)31~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.