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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 Seeds1 tbsp, whole (x1)3% DV55 calories
  • Dried Sunflower Seeds100 grams (x1)29% DV584 calories
  • Cooked Brown Rice100 grams (x1)6% DV112 calories
  • Cooked Oatmeal100 grams (x1)4% DV71 calories
  • Rye Bread100 grams (x1)13% DV259 calories
  • Cooked Wild Rice100 grams (x1)5% DV101 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)7% DV4.3g
  • Dried Sunflower Seeds100 grams (x1)79% DV51.5g
  • Cooked Brown Rice100 grams (x1)1% DV0.8g
  • Cooked Oatmeal100 grams (x1)2% DV1.5g
  • Rye Bread100 grams (x1)5% DV3.3g
  • Cooked Wild Rice100 grams (x1)1% DV0.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)1% DV3g
  • Dried Sunflower Seeds100 grams (x1)7% DV20g
  • Cooked Brown Rice100 grams (x1)8% DV23.5g
  • Cooked Oatmeal100 grams (x1)4% DV12g
  • Rye Bread100 grams (x1)16% DV48.3g
  • Cooked Wild Rice100 grams (x1)7% DV21.3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)4% DV1.9g
  • Dried Sunflower Seeds100 grams (x1)42% DV20.8g
  • Cooked Brown Rice100 grams (x1)5% DV2.3g
  • Cooked Oatmeal100 grams (x1)5% DV2.5g
  • Rye Bread100 grams (x1)17% DV8.5g
  • Cooked Wild Rice100 grams (x1)8% DV4g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)0% DV0mg
  • Dried Sunflower Seeds100 grams (x1)0% DV0mg
  • Cooked Brown Rice100 grams (x1)0% DV0mg
  • Cooked Oatmeal100 grams (x1)0% DV0mg
  • Rye Bread100 grams (x1)0% DV0mg
  • Cooked Wild Rice100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)11% DV2.8g
  • Dried Sunflower Seeds100 grams (x1)34% DV8.6g
  • Cooked Brown Rice100 grams (x1)7% DV1.8g
  • Cooked Oatmeal100 grams (x1)7% DV1.7g
  • Rye Bread100 grams (x1)23% DV5.8g
  • Cooked Wild Rice100 grams (x1)7% DV1.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)0% DV0.2g
  • Dried Sunflower Seeds100 grams (x1)5% DV2.6g
  • Cooked Brown Rice100 grams (x1)~% DV~g
  • Cooked Oatmeal100 grams (x1)1% DV0.3g
  • Rye Bread100 grams (x1)8% DV3.9g
  • Cooked Wild Rice100 grams (x1)1% DV0.7g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)3% DV0.6mg
  • Dried Sunflower Seeds100 grams (x1)29% DV5.3mg
  • Cooked Brown Rice100 grams (x1)3% DV0.5mg
  • Cooked Oatmeal100 grams (x1)5% DV0.9mg
  • Rye Bread100 grams (x1)16% DV2.8mg
  • Cooked Wild Rice100 grams (x1)3% DV0.6mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)2% DV26.3mg
  • Dried Sunflower Seeds100 grams (x1)6% DV78mg
  • Cooked Brown Rice100 grams (x1)1% DV10mg
  • Cooked Oatmeal100 grams (x1)1% DV9mg
  • Rye Bread100 grams (x1)6% DV73mg
  • Cooked Wild Rice100 grams (x1)0% DV3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Flax Seeds1 tbsp, whole (x1)2% DV83.7mg
  • Dried Sunflower Seeds100 grams (x1)14% DV645mg
  • Cooked Brown Rice100 grams (x1)2% DV79mg
  • Cooked Oatmeal100 grams (x1)1% DV70mg
  • Rye Bread100 grams (x1)4% DV166mg
  • Cooked Wild Rice100 grams (x1)2% DV101mg
~ = missing data
 Macronutrients
Food ##1#2#3#4#5#6
Weight (g)10100100100100100
Calories
(%DV)
55
(3%)
584
(29%)
112
(6%)
71
(4%)
259
(13%)
101
(5%)
Fat (g)
(%DV)
4.3
(7%)
51.5
(79%)
0.8
(1%)
1.5
(2%)
3.3
(5%)
0.3
(1%)
Protein (g)
(%DV)
1.9
(4%)
20.8
(42%)
2.3
(5%)
2.5
(5%)
8.5
(17%)
4
(8%)
Carbohydrate (g)
(%DV)
3
(1%)
20
(7%)
23.5
(8%)
12
(4%)
48.3
(16%)
21.3
(7%)
Sugars (g)
(%DV)
0.2
(0%)
2.6
(5%)
~
(~%)
0.3
(1%)
3.9
(8%)
0.7
(1%)
Fiber (g)
(%DV)
2.8
(11%)
8.6
(34%)
1.8
(7%)
1.7
(7%)
5.8
(23%)
1.8
(7%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.4
(2%)
4.5
(22%)
0.2
(1%)
0.3
(2%)
0.6
(3%)
0
(0%)
Net-Carbs (g)0.211.421.710.342.519.5
Trans Fatty Acids (g)~~~0~~
 Minerals
Food ##1#2#3#4#5#6
Weight (g)10100100100100100
Calcium (mg)
(%DV)
26.3
(2%)
78
(6%)
10
(1%)
9
(1%)
73
(6%)
3
(0%)
Iron, Fe (mg)
(%DV)
0.6
(3%)
5.3
(29%)
0.5
(3%)
0.9
(5%)
2.8
(16%)
0.6
(3%)
Potassium, K (mg)
(%DV)
83.7
(2%)
645
(14%)
79
(2%)
70
(1%)
166
(4%)
101
(2%)
Magnesium (mg)
(%DV)
40.4
(10%)
325
(77%)
44
(10%)
27
(6%)
40
(10%)
32
(8%)
Phosphorus, P (mg)
(%DV)
66.1
(5%)
660
(53%)
77
(6%)
77
(6%)
125
(10%)
82
(7%)
Sodium (mg)
(%DV)
3.1
(0%)
9
(0%)
1
(0%)
4
(0%)
603
(25%)
3
(0%)
Zinc, Zn (mg)
(%DV)
0.4
(4%)
5
(45%)
0.6
(6%)
1
(9%)
1.1
(10%)
1.3
(12%)
Copper, Cu (mg)
(%DV)
0.1
(14%)
1.8
(200%)
0.1
(9%)
0.1
(8%)
0.2
(21%)
0.1
(13%)
Manganese (mg)
(%DV)
0.3
(11%)
2
(85%)
1.1
(48%)
0.6
(25%)
0.8
(36%)
0.3
(12%)
Selenium, Se (μg)
(%DV)
2.6
(5%)
53
(96%)
~
(~%)
5.4
(10%)
30.9
(56%)
0.8
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
71.6
(2%)
51
(1%)
~
(~%)
Molybdenum (μg)~~~~~~
Iodine, I (μg)~~~~~~
Chlorine (mg)~~~~~~
Chromium (μg)~~~~~~
 Vitamins
Food ##1#2#3#4#5#6
Weight (g)10100100100100100
Vitamin A, RAE (μg)
(%DV)
0
(0%)
3
(0%)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.1
(0%)
1.4
(2%)
0
(0%)
0
(0%)
0.4
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(14%)
1.5
(123%)
0.1
(9%)
0.1
(6%)
0.4
(36%)
0.1
(4%)
Riboflavin (B2) (mg)
(%DV)
0
(1%)
0.4
(27%)
0
(1%)
0
(1%)
0.3
(26%)
0.1
(7%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
8.3
(52%)
1.3
(8%)
0.2
(1%)
3.8
(24%)
1.3
(8%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
1.1
(23%)
0.4
(8%)
0.3
(6%)
0.4
(9%)
0.2
(3%)
Vitamin B6 (mg)
(%DV)
0
(3%)
1.3
(79%)
0.1
(9%)
0
(0%)
0.1
(4%)
0.1
(8%)
Biotin (μg)~~~~~~
Folate (B9) (μg)
(%DV)
9
(2%)
227
(57%)
4
(1%)
6
(2%)
110
(28%)
26
(7%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
0
(0%)
59
(15%)
0
(0%)
Food Folate (μg)
(%DV)
9
(2%)
227
(57%)
4
(1%)
6
(2%)
51
(13%)
26
(7%)
Folate DFE (μg)
(%DV)
9
(2%)
227
(57%)
4
(1%)
6
(2%)
151
(38%)
26
(7%)
Choline (mg)
(%DV)
8.1
(1%)
55.1
(10%)
~
(~%)
7.4
(1%)
14.6
(3%)
10.2
(2%)
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%)
30
(0%)
~
(~%)
0
(0%)
4
(0%)
2
(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%)
1
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
50
(2%)
0
(0%)
0
(0%)
7
(0%)
3
(0%)
Lycopene (μg)00~000
Lut + Zeaxanthin (μg)67.10~1805464
Vitamin E (mg)
(%DV)
0
(0%)
35.2
(234%)
~
(~%)
0.1
(1%)
0.3
(2%)
0.2
(2%)
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)
0.4
(0%)
0
(0%)
~
(~%)
0.3
(0%)
1.2
(1%)
0.5
(0%)
Vitamin K1 (μg)00~0~~
Menaquinone-4 (μg)~0~~~~
 Other
Food ##1#2#3#4#5#6
Weight (g)10100100100100100
Water (g)0.74.77383.637.373.9
Ash (g)030030
Alcohol (g)00~000
Caffeine (mg)00~000
Theobromine (mg)00~000
PRAL score0.211.431.031.793.291.98
 Carbohydrates
Food ##1#2#3#4#5#6
Weight (g)10100100100100100
Soluble Fiber (g)~~~~~~
Insoluble Fiber (g)~~~~~~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g)0.12.5~0.3~0.3
Glucose (Dextrose) (g)0~~0~0.2
Fructose (g)0~~0~0.2
Lactose (g)0~~0~~
Maltose (g)0~~0~~
Galactose (g)0~~0~~
Starch (g)~~~11.6~~
Carbohydrate, other (g)~~~~~~
Total sugar alcohols (g)~~~~~~
 Fats
Food ##1#2#3#4#5#6
Weight (g)10100100100100100
Omega 3s (mg)
(%AI)
2350
(147%)
28
(2%)
13
(1%)
18
(1%)
60
(4%)
95
(6%)
Omega 6s (mg)
(%AI)
609
(4%)
23050
(136%)
283
(2%)
541
(3%)
739
(4%)
119
(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)~
 
~
 
~
 
18
 
~
 
~
 
20:5 n-3 (EPA) (mg)014~000
22:5 n-3 (DPA) (mg)00~000
22:6 n-3 (DHA) (mg)00~000
Trans-Polyenoic Fats (mg)~
 
~
 
~
 
1
 
~
 
~
 
Stigmasterol (mg)1.133~~~~~
Campesterol (mg)4.635~~~~~
Beta-sitosterol (mg)9.3~~~~~
Phytosterols (mg)~534~~~~
4:0 (mg)00~000
6:0 (mg)00~000
8:0 (mg)00~000
10:0 (mg)00~000
12:0 (mg)001000
13:0 (mg)~~~~~~
14:0 (mg)12535110
15:0 (mg)10~0~~
16:0 (mg)223221014128038546
17:0 (mg)220~1~~
18:0 (mg)137169015212303
20:0 (mg)5115~2~~
22:0 (mg)5320~2~~
24:0 (mg)375~~~~
Fatty acids, total monounsaturated (mg)775
 
18528
 
300
 
435
 
1311
 
50
 
14:1 (mg)~0~0~~
15:1 (mg)~0~~~~
16:1 undifferentiated (mg)2
 
20
 
3
 
3
 
12
 
0
 
16:1 c (mg)~~~3~~
17:1 (mg)~15~0~~
18:1 undifferentiated (mg)758
 
18380
 
297
 
422
 
1296
 
50
 
18:1 c (mg)~~~422~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
~
 
~
 
~
 
20:1 (mg)785~1030
22:1 undifferentiated (mg)1
 
29
 
~
 
0
 
0
 
0
 
22:1 c (mg)~~~~~~
24:1 c (mg)70~~~~
Fatty acids, total polyunsaturated (mg)2959
 
23137
 
296
 
559
 
799
 
213
 
18:2 undiff (mg)60823050283541739119
18:2 n-6 c,c (mg)~~~540~~
18:2 CLAs (mg)~~~~~~
18:2 i (mg)~~~1~~
18:3 undiff (mg)23506013186095
18:3 n-6 c,c,c (mg)~~~~~~
18:3i (mg)~~~~~~
18:4 (mg)014~000
20:2 n-6 c,c (mg)10~~~~
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)10100100100100100
Betaine (mg)035~3~~
Tryptophan (mg)
(%RDI)
31
(11%)
348
(124%)
30
(11%)
40
(14%)
96
(34%)
49
(18%)
Threonine (mg)
(%RDI)
79
(8%)
928
(88%)
85
(8%)
96
(9%)
255
(24%)
127
(12%)
Isoleucine (mg)
(%RDI)
92
(7%)
1139
(81%)
98
(7%)
116
(8%)
319
(23%)
167
(12%)
Leucine (mg)
(%RDI)
127
(5%)
1659
(61%)
191
(7%)
216
(8%)
579
(21%)
276
(10%)
Lysine (mg)
(%RDI)
89
(4%)
937
(45%)
88
(4%)
135
(6%)
233
(11%)
170
(8%)
Methionine (mg)
(%RDI)
38
(5%)
494
(68%)
52
(7%)
46
(6%)
139
(19%)
119
(16%)
Cystine (mg)
(%RDI)
35
(12%)
451
(157%)
28
(10%)
97
(34%)
173
(60%)
47
(16%)
Phenylalanine (mg)
(%RDI)
99
(11%)
1169
(134%)
119
(14%)
142
(16%)
411
(47%)
195
(22%)
Tyrosine (mg)
(%RDI)
51
(6%)
666
(76%)
87
(10%)
101
(12%)
213
(24%)
169
(19%)
Valine (mg)
(%RDI)
110
(6%)
1315
(72%)
136
(7%)
160
(9%)
379
(21%)
232
(13%)
Arginine (mg)1982403175167325308
Histidine (mg)
(%RDI)
49
(7%)
632
(90%)
59
(8%)
54
(8%)
182
(26%)
104
(15%)
Alanine (mg)951117135124299223
Aspartic acid (mg)2112446217302442384
Glutamic acid (mg)41655794726232603695
Glycine (mg)1291461114147302182
Proline (mg)83118210996909140
Serine (mg)1001075120151417211
Hydroxyproline (mg)18~~~~~