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#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 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 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%)
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)0.43.242.324.113.632
Trans Fatty Acids (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, 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%)
154.1
(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, 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)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%)
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)
(%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%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg)000000
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)00~000
Lut + Zeaxanthin (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%)
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)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
PRAL score0.553.22.014.191.053.24
 Carbohydrates
Food ##1#2#3#4#5#6
Weight (g)282819523432164
Soluble Fiber (g)~~~~~~
Insoluble Fiber (g)~~~~~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g)0.30.7~0.6~0.5
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)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
 
18:3 n-3 c,c,c (ALA) (mg)~
 
~
 
~
 
42
 
~
 
~
 
20:5 n-3 (EPA) (mg)04~000
22:5 n-3 (DPA) (mg)00~000
22:6 n-3 (DHA) (mg)00~000
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)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~~~~
Fatty acids, total monounsaturated (mg)2138
 
5188
 
585
 
1018
 
420
 
82
 
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)1924~2310
22:1 undifferentiated (mg)4
 
8
 
~
 
0
 
0
 
0
 
22:1 c (mg)~~~~~~
24:1 c (mg)180~~~~
Fatty acids, total polyunsaturated (mg)8159
 
6478
 
577
 
1308
 
256
 
349
 
18:2 undiff (mg)167664545521266236195
18:2 n-6 c,c (mg)~~~1264~~
18:2 CLAs (mg)~~~~~~
18:2 i (mg)~~~2~~
18:3 undiff (mg)647917254219156
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)~~~~~~
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 defined (mg)~
 
~
 
~
 
~
 
~
 
~
 
18:2 t,t (mg)~~~~~~
 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~~~~~