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Flax Seeds ×
×
Dried Sunflower Seeds ×
×
Cooked Brown Rice ×
×
Cooked Oatmeal ×
×
Rye Bread ×
×
Cooked Wild Rice ×
×
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Nutrition Facts Comparison Tool

Nutrition Comparison of Flax Seeds vs Dried Sunflower Seeds vs Cooked Brown Rice vs Cooked Oatmeal vs Rye Bread vs Cooked Wild Rice

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 8% DV 152 calories
  • Dried Sunflower Seeds 1 oz (x1) 8% DV 164 calories
  • Cooked Brown Rice 1 cup (x1) 11% DV 218 calories
  • Cooked Oatmeal 1 cup (x1) 8% DV 166 calories
  • Rye Bread 1 slice, regular (x1) 4% DV 83 calories
  • Cooked Wild Rice 1 cup (x1) 8% DV 166 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 18% DV 12g
  • Dried Sunflower Seeds 1 oz (x1) 22% DV 14.4g
  • Cooked Brown Rice 1 cup (x1) 2% DV 1.6g
  • Cooked Oatmeal 1 cup (x1) 5% DV 3.6g
  • Rye Bread 1 slice, regular (x1) 2% DV 1.1g
  • Cooked Wild Rice 1 cup (x1) 1% DV 0.6g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 3% DV 8.2g
  • Dried Sunflower Seeds 1 oz (x1) 2% DV 5.6g
  • Cooked Brown Rice 1 cup (x1) 15% DV 45.8g
  • Cooked Oatmeal 1 cup (x1) 9% DV 28.1g
  • Rye Bread 1 slice, regular (x1) 5% DV 15.5g
  • Cooked Wild Rice 1 cup (x1) 12% DV 35g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 10% DV 5.2g
  • Dried Sunflower Seeds 1 oz (x1) 12% DV 5.8g
  • Cooked Brown Rice 1 cup (x1) 9% DV 4.5g
  • Cooked Oatmeal 1 cup (x1) 12% DV 5.9g
  • Rye Bread 1 slice, regular (x1) 5% DV 2.7g
  • Cooked Wild Rice 1 cup (x1) 13% DV 6.5g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 0% DV 0mg
  • Dried Sunflower Seeds 1 oz (x1) 0% DV 0mg
  • Cooked Brown Rice 1 cup (x1) 0% DV 0mg
  • Cooked Oatmeal 1 cup (x1) 0% DV 0mg
  • Rye Bread 1 slice, regular (x1) 0% DV 0mg
  • Cooked Wild Rice 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 31% DV 7.8g
  • Dried Sunflower Seeds 1 oz (x1) 10% DV 2.4g
  • Cooked Brown Rice 1 cup (x1) 14% DV 3.5g
  • Cooked Oatmeal 1 cup (x1) 16% DV 4g
  • Rye Bread 1 slice, regular (x1) 7% DV 1.9g
  • Cooked Wild Rice 1 cup (x1) 12% DV 3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 1% DV 0.4g
  • Dried Sunflower Seeds 1 oz (x1) 1% DV 0.7g
  • Cooked Brown Rice 1 cup (x1) ~% DV ~g
  • Cooked Oatmeal 1 cup (x1) 1% DV 0.6g
  • Rye Bread 1 slice, regular (x1) 2% DV 1.2g
  • Cooked Wild Rice 1 cup (x1) 2% DV 1.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 9% DV 1.6mg
  • Dried Sunflower Seeds 1 oz (x1) 8% DV 1.5mg
  • Cooked Brown Rice 1 cup (x1) 6% DV 1mg
  • Cooked Oatmeal 1 cup (x1) 12% DV 2.1mg
  • Rye Bread 1 slice, regular (x1) 5% DV 0.9mg
  • Cooked Wild Rice 1 cup (x1) 5% DV 1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 6% DV 72.4mg
  • Dried Sunflower Seeds 1 oz (x1) 2% DV 21.8mg
  • Cooked Brown Rice 1 cup (x1) 2% DV 19.5mg
  • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg
  • Rye Bread 1 slice, regular (x1) 2% DV 23.4mg
  • Cooked Wild Rice 1 cup (x1) 0% DV 4.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Flax Seeds 1oz (x1) 5% DV 230.9mg
  • Dried Sunflower Seeds 1 oz (x1) 4% DV 180.6mg
  • Cooked Brown Rice 1 cup (x1) 3% DV 154mg
  • Cooked Oatmeal 1 cup (x1) 3% DV 163.8mg
  • Rye Bread 1 slice, regular (x1) 1% DV 53.1mg
  • Cooked Wild Rice 1 cup (x1) 4% DV 165.6mg

Table Legend

  1. Flax Seeds
  2. Dried Sunflower Seeds
  3. Cooked Brown Rice
  4. Cooked Oatmeal
  5. Rye Bread
  6. Cooked Wild Rice
~ = missing data
  Macronutrients
Food # 1 2 3 4 5 6
Weight (g) 28 28 195 234 32 164
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%)
Carbohydrate (g)
(%DV)
8.2
(3%)
5.6
(2%)
45.8
(15%)
28.1
(9%)
15.5
(5%)
35
(12%)
Sugars (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) 0.4
3.2
42.3
24.1
13.6
32
Trans Fatty Acids (g) ~
~
~
0
~
~
  Minerals
Food # 1 2 3 4 5 6
Weight (g) 28 28 195 234 32 164
Calcium (mg)
(%DV)
72.4
(6%)
21.8
(2%)
19.5
(2%)
21.1
(2%)
23.4
(2%)
4.9
(0%)
Iron, Fe (mg)
(%DV)
1.6
(9%)
1.5
(8%)
1
(6%)
2.1
(12%)
0.9
(5%)
1
(5%)
Potassium, K (mg)
(%DV)
230.9
(5%)
180.6
(4%)
154
(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, P (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, Zn (mg)
(%DV)
1.2
(11%)
1.4
(13%)
1.2
(11%)
2.3
(21%)
0.4
(3%)
2.2
(20%)
Copper, Cu (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, Se (μg)
(%DV)
7.2
(13%)
14.8
(27%)
~
(~%)
12.6
(23%)
9.9
(18%)
1.3
(2%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
167.5
(4%)
16.3
(0%)
~
(~%)
Molybdenum (μg) ~
~
~
~
~
~
Iodine, I (μg) ~
~
~
~
~
~
Chlorine (mg) ~
~
~
~
~
~
Chromium (μg) ~
~
~
~
~
~
  Vitamins
Food # 1 2 3 4 5 6
Weight (g) 28 28 195 234 32 164
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%)
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%)
Biotin (μg) ~
~
~
~
~
~
Folate (B9) (μg)
(%DV)
24.7
(6%)
63.6
(16%)
7.8
(2%)
14
(4%)
35.2
(9%)
42.6
(11%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
18.9
(5%)
0
(0%)
Food Folate (μg)
(%)
24.7
(6%)
63.6
(16%)
7.8
(2%)
14
(4%)
16.3
(4%)
42.6
(11%)
Folate DFE (μg)
(%)
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%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
0
0
0
Carotene, beta (μg)
(%RDA)
0
(0%)
8.4
(0%)
~
(~%)
0
(0%)
1.3
(0%)
3.3
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
0
(0%)
0.3
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
14
(0%)
0
(0%)
0
(0%)
2.2
(0%)
4.9
(0%)
Lycopene (μg) 0
0
~
0
0
0
Lut + Zeaxanthin (μg) 184.9
0
~
421.2
17.3
105
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%)
Vitamin D2 (μg) ~
~
~
~
~
~
Vitamin 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 (μg) 0
0
~
0
~
~
Menaquinone-4 (μg) ~
0
~
~
~
~
  Other
Food # 1 2 3 4 5 6
Weight (g) 28 28 195 234 32 164
Water (g) 2
1.3
142.3
195.6
11.9
121.2
Ash (g) 1
1
1
1
1
1
Alcohol (g) 0
0
~
0
0
0
Caffeine (mg) 0
0
~
0
0
0
Theobromine (mg) 0
0
~
0
0
0
PRAL score 0.55
3.2
2.01
4.19
1.05
3.24
  Carbohydrates
Food # 1 2 3 4 5 6
Weight (g) 28 28 195 234 32 164
Soluble Fiber (g) ~
~
~
~
~
~
Insoluble Fiber (g) ~
~
~
~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.3
0.7
~
0.6
~
0.5
Glucose (Dextrose) (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
~
~
Carbohydrate, other (g) ~
~
~
~
~
~
Total sugar alcohols (g) ~
~
~
~
~
~
  Fats
Food # 1 2 3 4 5 6
Weight (g) 28 28 195 234 32 164
Monosaturated Fats (mg) 2138
5188
585
1018
420
82
Polyunsaturated Fats (mg) 8159
6478
577
1308
256
349
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 Ratio 3.86
0
0.05
0.03
0.08
0.8
Omega 6 to Omega 3 Ratio 0.26
823.21
21.77
30.06
12.32
1.25
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
42
~
~
20:5 n-3 (EPA) (mg) 0
4
~
0
0
0
22:5 n-3 (DPA) (mg) 0
0
~
0
0
0
22:6 n-3 (DHA) (mg) 0
0
~
0
0
0
Trans-Polyenoic Fats (mg) ~
~
~
2
~
~
Stigmasterol (mg) 3.124
~
~
~
~
~
Campesterol (mg) 12.78
~
~
~
~
~
Beta-sitosterol (mg) 25.6
~
~
~
~
~
Phytosterols (mg) ~
149.52
~
~
~
~
4:0 (mg) 0
0
~
0
0
0
6:0 (mg) 0
0
~
0
0
0
8:0 (mg) 0
0
~
0
0
0
10:0 (mg) 0
0
~
0
0
0
12:0 (mg) 0
0
2
0
0
0
13:0 (mg) ~
~
~
~
~
~
14:0 (mg) 2
7
6
12
4
0
15:0 (mg) 1
0
~
0
~
~
16:0 (mg) 615
619
275
655
123
75
17:0 (mg) 5
6
~
2
~
~
18:0 (mg) 378
473
29
49
74
5
20:0 (mg) 15
32
~
5
~
~
22:0 (mg) 15
90
~
5
~
~
24:0 (mg) 9
21
~
~
~
~
14:1 (mg) ~
0
~
0
~
~
15:1 (mg) ~
0
~
~
~
~
16:1 undifferentiated (mg) 7
6
6
7
4
0
16:1 c (mg) ~
~
~
7
~
~
17:1 (mg) ~
4
~
0
~
~
18:1 undifferentiated (mg) 2090
5146
579
987
415
82
18:1 c (mg) ~
~
~
987
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
~
~
~
20:1 (mg) 19
24
~
23
1
0
22:1 undifferentiated (mg) 4
8
~
0
0
0
22:1 c (mg) ~
~
~
~
~
~
24:1 c (mg) 18
0
~
~
~
~
18:2 undiff (mg) 1676
6454
552
1266
236
195
18:2 n-6 c,c (mg) ~
~
~
1264
~
~
18:2 CLAs (mg) ~
~
~
~
~
~
18:2 i (mg) ~
~
~
2
~
~
18:3 undiff (mg) 6479
17
25
42
19
156
18:3 n-6 c,c,c (mg) ~
~
~
~
~
~
18:3i (mg) ~
~
~
~
~
~
18:4 (mg) 0
4
~
0
0
0
20:2 n-6 c,c (mg) 2
0
~
~
~
~
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) ~
~
~
~
~
~
21:5 (mg) ~
0
~
~
~
~
22:4 (mg) ~
0
~
~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
0
~
~
16:1 t (mg) ~
~
~
~
~
~
18:1 t (mg) ~
~
~
0
~
~
22:1 t (mg) ~
~
~
~
~
~
18:2 t not further def. (mg) ~
~
~
~
~
~
18:2 t,t (mg) ~
~
~
~
~
~
  Amino Acids
Food # 1 2 3 4 5 6
Weight (g) 28 28 195 234 32 164
Betaine (mg) 1
10
~
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) 547
673
341
391
104
505
Histidine (mg)
(%RDI)
134
(19%)
177
(25%)
115
(16%)
126
(18%)
58
(8%)
171
(24%)
Alanine (mg) 263
313
263
290
96
366
Aspartic acid (mg) 581
685
423
707
141
630
Glutamic acid (mg) 1147
1562
920
1458
833
1140
Glycine (mg) 354
409
222
344
97
298
Proline (mg) 229
331
213
225
291
230
Serine (mg) 275
301
234
353
133
346
Hydroxyproline (mg) 50
~
~
~
~
~