#1: Flax Seeds×
×
#2: Dried Sunflower Seeds×
×
#3: Cooked Brown Rice×
×
#4: Cooked Oatmeal×
×
#5: Rye Bread×
×
#6: Cooked Wild Rice×
×
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Nutrition Comparison of Flax Seeds, Dried Sunflower Seeds, Cooked Brown Rice, Cooked Oatmeal, Rye Bread, and Cooked Wild Rice

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Flax Seeds1oz (x1)8% DV152 calories
  • Dried Sunflower Seeds1 oz (x1)8% DV164 calories
  • Cooked Brown Rice1 cup (x1)11% DV218 calories
  • Cooked Oatmeal1 cup (x1)8% DV166 calories
  • Rye Bread1 slice, regular (x1)4% DV83 calories
  • Cooked Wild Rice1 cup (x1)8% DV166 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Flax Seeds1oz (x1)18% DV12g
  • Dried Sunflower Seeds1 oz (x1)22% DV14.4g
  • Cooked Brown Rice1 cup (x1)2% DV1.6g
  • Cooked Oatmeal1 cup (x1)5% DV3.6g
  • Rye Bread1 slice, regular (x1)2% DV1.1g
  • Cooked Wild Rice1 cup (x1)1% DV0.6g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Flax Seeds1oz (x1)3% DV8.2g
  • Dried Sunflower Seeds1 oz (x1)2% DV5.6g
  • Cooked Brown Rice1 cup (x1)15% DV45.8g
  • Cooked Oatmeal1 cup (x1)9% DV28.1g
  • Rye Bread1 slice, regular (x1)5% DV15.5g
  • Cooked Wild Rice1 cup (x1)12% DV35g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds1oz (x1)10% DV5.2g
  • Dried Sunflower Seeds1 oz (x1)12% DV5.8g
  • Cooked Brown Rice1 cup (x1)9% DV4.5g
  • Cooked Oatmeal1 cup (x1)12% DV5.9g
  • Rye Bread1 slice, regular (x1)5% DV2.7g
  • Cooked Wild Rice1 cup (x1)13% DV6.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Flax Seeds1oz (x1)0% DV0mg
  • Dried Sunflower Seeds1 oz (x1)0% DV0mg
  • Cooked Brown Rice1 cup (x1)0% DV0mg
  • Cooked Oatmeal1 cup (x1)0% DV0mg
  • Rye Bread1 slice, regular (x1)0% DV0mg
  • Cooked Wild Rice1 cup (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Flax Seeds1oz (x1)31% DV7.8g
  • Dried Sunflower Seeds1 oz (x1)10% DV2.4g
  • Cooked Brown Rice1 cup (x1)14% DV3.5g
  • Cooked Oatmeal1 cup (x1)16% DV4g
  • Rye Bread1 slice, regular (x1)7% DV1.9g
  • Cooked Wild Rice1 cup (x1)12% DV3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds1oz (x1)1% DV0.4g
  • Dried Sunflower Seeds1 oz (x1)1% DV0.7g
  • Cooked Brown Rice1 cup (x1)~% DV~g
  • Cooked Oatmeal1 cup (x1)1% DV0.6g
  • Rye Bread1 slice, regular (x1)2% DV1.2g
  • Cooked Wild Rice1 cup (x1)2% DV1.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Flax Seeds1oz (x1)9% DV1.6mg
  • Dried Sunflower Seeds1 oz (x1)8% DV1.5mg
  • Cooked Brown Rice1 cup (x1)6% DV1mg
  • Cooked Oatmeal1 cup (x1)12% DV2.1mg
  • Rye Bread1 slice, regular (x1)5% DV0.9mg
  • Cooked Wild Rice1 cup (x1)5% DV1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Flax Seeds1oz (x1)6% DV72.4mg
  • Dried Sunflower Seeds1 oz (x1)2% DV21.8mg
  • Cooked Brown Rice1 cup (x1)2% DV19.5mg
  • Cooked Oatmeal1 cup (x1)2% DV21.1mg
  • Rye Bread1 slice, regular (x1)2% DV23.4mg
  • Cooked Wild Rice1 cup (x1)0% DV4.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Flax Seeds1oz (x1)5% DV230.9mg
  • Dried Sunflower Seeds1 oz (x1)4% DV180.6mg
  • Cooked Brown Rice1 cup (x1)3% DV154.1mg
  • Cooked Oatmeal1 cup (x1)3% DV163.8mg
  • Rye Bread1 slice, regular (x1)1% DV53.1mg
  • Cooked Wild Rice1 cup (x1)4% DV165.6mg
~ = missing data
 Macronutrients
Food ##1#2#3#4#5#6
Weight (g)282819523432164
Calories
(%DV)
152
(8%)
164
(8%)
218
(11%)
166
(8%)
83
(4%)
166
(8%)
Fat (g)
(%DV)
12
(18%)
14.4
(22%)
1.6
(2%)
3.6
(5%)
1.1
(2%)
0.6
(1%)
Protein (g)
(%DV)
5.2
(10%)
5.8
(12%)
4.5
(9%)
5.9
(12%)
2.7
(5%)
6.5
(13%)
Carbohydrates (g)
(%DV)
8.2
(3%)
5.6
(2%)
45.8
(15%)
28.1
(9%)
15.5
(5%)
35
(12%)
Sugar (g)
(%DV)
0.4
(1%)
0.7
(1%)
~
(~%)
0.6
(1%)
1.2
(2%)
1.2
(2%)
Fiber (g)
(%DV)
7.8
(31%)
2.4
(10%)
3.5
(14%)
4
(16%)
1.9
(7%)
3
(12%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
1
(5%)
1.2
(6%)
0.3
(2%)
0.7
(4%)
0.2
(1%)
0.1
(0%)
Net Carbs (g)0.43.242.324.113.632
Trans Fats (g)~~~0~~
 Minerals
Food ##1#2#3#4#5#6
Weight (g)282819523432164
Calcium (mg)
(%DV)
72.4
(6%)
21.8
(2%)
19.5
(2%)
21.1
(2%)
23.4
(2%)
4.9
(0%)
Iron (mg)
(%DV)
1.6
(9%)
1.5
(8%)
1
(6%)
2.1
(12%)
0.9
(5%)
1
(5%)
Potassium (mg)
(%DV)
230.9
(5%)
180.6
(4%)
154.1
(3%)
163.8
(3%)
53.1
(1%)
165.6
(4%)
Magnesium (mg)
(%DV)
111.3
(27%)
91
(22%)
85.8
(20%)
63.2
(15%)
12.8
(3%)
52.5
(12%)
Phosphorus (mg)
(%DV)
182.3
(15%)
184.8
(15%)
150.2
(12%)
180.2
(14%)
40
(3%)
134.5
(11%)
Sodium (mg)
(%DV)
8.5
(0%)
2.5
(0%)
2
(0%)
9.4
(0%)
193
(8%)
4.9
(0%)
Zinc (mg)
(%DV)
1.2
(11%)
1.4
(13%)
1.2
(11%)
2.3
(21%)
0.4
(3%)
2.2
(20%)
Copper (mg)
(%DV)
0.3
(38%)
0.5
(56%)
0.2
(18%)
0.2
(19%)
0.1
(7%)
0.2
(22%)
Manganese (mg)
(%DV)
0.7
(31%)
0.5
(24%)
2.1
(93%)
1.4
(59%)
0.3
(11%)
0.5
(20%)
Selenium (μg)
(%DV)
7.2
(13%)
14.8
(27%)
~
(~%)
12.6
(23%)
9.9
(18%)
1.3
(2%)
Fluoride (μg)~~~167.516.3~
 Vitamins
Food ##1#2#3#4#5#6
Weight (g)282819523432164
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0.8
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.2
(0%)
0.4
(0%)
0
(0%)
0
(0%)
0.1
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.5
(39%)
0.4
(35%)
0.2
(17%)
0.2
(15%)
0.1
(12%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0
(4%)
0.1
(8%)
0
(2%)
0
(3%)
0.1
(8%)
0.1
(11%)
Niacin (B3) (mg)
(%DV)
0.9
(5%)
2.3
(15%)
2.6
(16%)
0.5
(3%)
1.2
(8%)
2.1
(13%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(6%)
0.3
(6%)
0.8
(15%)
0.7
(15%)
0.1
(3%)
0.3
(5%)
Vitamin B6 (mg)
(%DV)
0.1
(8%)
0.4
(22%)
0.3
(17%)
0
(1%)
0
(1%)
0.2
(13%)
Folate (B9) (μg)
(%DV)
24.7
(6%)
63.6
(16%)
7.8
(2%)
14
(4%)
35.2
(9%)
42.6
(11%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
18.9
(5%)
0
(0%)
Food Folate (μg)
(%DV)
24.7
(6%)
63.6
(16%)
7.8
(2%)
14
(4%)
16.3
(4%)
42.6
(11%)
Folate (DFE) (μg)
(%DV)
24.7
(6%)
63.6
(16%)
7.8
(2%)
14
(4%)
48.3
(12%)
42.6
(11%)
Choline (mg)
(%DV)
22.4
(4%)
15.4
(3%)
~
(~%)
17.3
(3%)
4.7
(1%)
16.7
(3%)
Retinol (μg)000000
Vitamin A (IU)
(%DV)
0
(0%)
14
(0%)
0
(0%)
0
(0%)
2.2
(0%)
4.9
(0%)
Beta Carotene (μg)
(%RDA)
0
(0%)
8.4
(0%)
~
(~%)
0
(0%)
1.3
(0%)
3.3
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
0
(0%)
0.3
(0%)
0
(0%)
Lycopene (μg)00~000
Lut + Zeaxan (μg)184.90~421.217.3105
Vitamin E (mg)
(%DV)
0.1
(1%)
9.8
(66%)
~
(~%)
0.2
(1%)
0.1
(1%)
0.4
(3%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
1.2
(1%)
0
(0%)
~
(~%)
0.7
(1%)
0.4
(0%)
0.8
(1%)
Vitamin K1 (Dihydrophylloquinone) (μg)00~0~~
Menaquinone-4 (μg)~0~~~~
 Other
Food ##1#2#3#4#5#6
Weight (g)282819523432164
Water (g)21.3142.3195.611.9121.2
Ash (g)111111
Alcohol (g)00~000
Caffeine (mg)00~000
Theobromine (mg)00~000
 Carbohydrates
Food ##1#2#3#4#5#6
Weight (g)282819523432164
Sucrose (g)0.30.7~0.6~0.5
Glucose (g)0.1~~0~0.3
Fructose (g)0~~0~0.3
Lactose (g)0~~0~~
Maltose (g)0~~0~~
Galactose (g)0~~0~~
Starch (g)~~~27.1~~
 Fats
Food ##1#2#3#4#5#6
Weight (g)282819523432164
Omega 3s (mg)
(%AI)
6479
(405%)
8
(0%)
25
(2%)
42
(3%)
19
(1%)
156
(10%)
Omega 6s (mg)
(%AI)
1678
(10%)
6454
(38%)
552
(3%)
1266
(7%)
236
(1%)
195
(1%)
Omega 3 to Omega 6 Ratio3.86
 
0
 
0.05
 
0.03
 
0.08
 
0.8
 
Omega 6 to Omega 3 Ratio0.26
 
823.21
 
21.77
 
30.06
 
12.32
 
1.25
 
4:0 (mg)00~000
6:0 (mg)00~000
8:0 (mg)00~000
10:0 (mg)00~000
12:0 (mg)002000
13:0 (mg)~~~~~~
14:0 (mg)2761240
15:0 (mg)10~0~~
16:0 (mg)61561927565512375
17:0 (mg)56~2~~
18:0 (mg)3784732949745
20:0 (mg)1532~5~~
22:0 (mg)1590~5~~
24:0 (mg)921~~~~
Monosaturated Fats (mg)2138
 
5188
 
585
 
1018
 
420
 
82
 
14:1 (mg)~0~0~~
15:1 (mg)~0~~~~
16:1 undifferentiated (mg)766740
16:1 c (mg)~~~7~~
16:1 t (mg)~~~~~~
17:1 (mg)~4~0~~
18:1 undifferentiated (mg)2090514657998741582
18:1 c (mg)~~~987~~
18:1 t (mg)~~~0~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
~
 
~
 
~
 
20:1 (mg)1924~2310
22:1 undifferentiated (mg)4
 
8
 
~
 
0
 
0
 
0
 
22:1 c (mg)~~~~~~
22:1 t (mg)~~~~~~
24:1 c (mg)180~~~~
Polyunsaturated Fats (mg)8159
 
6478
 
577
 
1308
 
256
 
349
 
18:2 undifferentiated (mg)167664545521266236195
18:2 n-6 c,c (mg)~~~1264~~
18:2 CLAs (mg)~~~~~~
18:2 t,t (mg)~~~~~~
18:2 i (mg)~~~~~~
18:2 t not further defined (mg)~
 
~
 
~
 
~
 
~
 
~
 
18:3 undifferentiated (mg)647917254219156
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
42
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~~~~
18:3i (mg)~~~~~~
18:4 (mg)04~000
20:2 n-6 c,c (mg)20~~~~
20:3 undifferentiated (mg)~0~~~~
20:3 n-3 (mg)~~~~~~
20:3 n-6 (mg)~~~~~~
20:4 undifferentiated (mg)0
 
0
 
~
 
0
 
0
 
0
 
20:4 n-6 (mg)~~~~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
4
 
~
 
0
 
0
 
0
 
21:5 (mg)~0~~~~
22:4 (mg)~0~~~~
Docosapentaenoic Acid (DPA) (mg)00~000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
~
 
0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
0
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
2
 
~
 
~
 
Phytosterols (mg)~149.52~~~~
Stigmasterol (mg)3.124~~~~~
Campesterol (mg)12.78~~~~~
Beta-sitosterol (mg)26~~~~~
 Amino Acids
Food ##1#2#3#4#5#6
Weight (g)282819523432164
Betaine (mg)110~7~~
Tryptophan (mg)
(%RDI)
84
(30%)
97
(35%)
59
(21%)
94
(33%)
31
(11%)
80
(29%)
Threonine (mg)
(%RDI)
218
(21%)
260
(25%)
166
(16%)
225
(21%)
82
(8%)
208
(20%)
Isoleucine (mg)
(%RDI)
254
(18%)
319
(23%)
191
(14%)
271
(19%)
102
(7%)
274
(20%)
Leucine (mg)
(%RDI)
351
(13%)
465
(17%)
372
(14%)
505
(19%)
185
(7%)
453
(17%)
Lysine (mg)
(%RDI)
245
(12%)
262
(12%)
172
(8%)
316
(15%)
75
(4%)
279
(13%)
Methionine (mg)
(%RDI)
105
(14%)
138
(19%)
101
(14%)
108
(15%)
44
(6%)
195
(27%)
Cystine (mg)
(%RDI)
97
(34%)
126
(44%)
55
(19%)
227
(79%)
55
(19%)
77
(27%)
Phenylalanine (mg)
(%RDI)
272
(31%)
327
(37%)
232
(27%)
332
(38%)
132
(15%)
320
(37%)
Tyrosine (mg)
(%RDI)
140
(16%)
186
(21%)
170
(19%)
236
(27%)
68
(8%)
277
(32%)
Valine (mg)
(%RDI)
304
(17%)
368
(20%)
265
(15%)
374
(21%)
121
(7%)
380
(21%)
Arginine (mg)547673341391104505
Histidine (mg)
(%RDI)
134
(19%)
177
(25%)
115
(16%)
126
(18%)
58
(8%)
171
(24%)
Alanine (mg)26331326329096366
Aspartic acid (mg)581685423707141630
Glutamic acid (mg)1147156292014588331140
Glycine (mg)35440922234497298
Proline (mg)229331213225291230
Serine (mg)275301234353133346
Hydroxyproline (mg)50~~~~~

Data Source:

  1. Flax Seeds
  2. Dried Sunflower Seeds
  3. Cooked Brown Rice
  4. Cooked Oatmeal
  5. Rye Bread
  6. Cooked Wild Rice

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