Nutrition Comparison Tool

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Dried Pumpkin And Squash Seeds
×
Roasted Squash And Pumpkin Seeds (With Shells)
×
Seeds Watermelon Seed Kernels Dried
×
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Comparison Results
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Number of Servings:
Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 8% DV 159 calories
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 6% DV 127 calories
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 8% DV 158 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 18% DV 13.9g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 7% DV 5.5g
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 17% DV 13.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 3g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 5% DV 15.3g
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 1% DV 4.3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 17% DV 8.6g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 11% DV 5.3g
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 16% DV 8g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 0% DV 0mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 0% DV 0mg
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 6% DV 1.7g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 19% DV 5.2g
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) ~% DV ~g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 0.4g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) ~% DV ~g
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) ~% DV ~g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 14% DV 2.5mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 5% DV 0.9mg
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 11% DV 2.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 13.1mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 1% DV 15.6mg
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 1% DV 15.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 5% DV 229.8mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 6% DV 261mg
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 4% DV 184mg
Comparison Table

Table Legend

  1. Dried Pumpkin And Squash Seeds
  2. Roasted Squash And Pumpkin Seeds (With Shells)
  3. Seeds Watermelon Seed Kernels Dried
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)
159
(8%)
127
(6%)
158
(8%)
Fat (g)
(%DV)
13.9
(18%)
5.5
(7%)
13.5
(17%)
Protein (g)
(%DV)
8.6
(17%)
5.3
(11%)
8
(16%)
Carbohydrate (g)
(%DV)
3
(1%)
15.3
(5%)
4.3
(1%)
Sugars (g)
(%DV)
0.4
(1%)
~
(~%)
~
(~%)
Fiber (g)
(%DV)
1.7
(6%)
5.2
(19%)
~
(~%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
2.5
(12%)
1
(5%)
2.8
(14%)
Net-Carbs (g) 1.3
10
4.3
Trans Fatty Acids (g) 0
~
~
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)
13.1
(1%)
15.6
(1%)
15.3
(1%)
Iron, Fe (mg)
(%DV)
2.5
(14%)
0.9
(5%)
2.1
(11%)
Potassium, K (mg)
(%DV)
229.8
(5%)
261
(6%)
184
(4%)
Magnesium (mg)
(%DV)
168.1
(40%)
74.4
(18%)
146.3
(35%)
Phosphorus, P (mg)
(%DV)
350.2
(28%)
26.1
(2%)
214.4
(17%)
Sodium (mg)
(%DV)
2
(0%)
5.1
(0%)
28.1
(1%)
Zinc, Zn (mg)
(%DV)
2.2
(20%)
2.9
(27%)
2.9
(26%)
Copper, Cu (mg)
(%DV)
0.4
(42%)
0.2
(22%)
0.2
(22%)
Manganese (mg)
(%DV)
1.3
(56%)
0.1
(6%)
0.5
(20%)
Selenium, Se (mcg)
(%DV)
2.7
(5%)
~
(~%)
~
(~%)
Fluoride, F (mcg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 28 28
Vitamin A, RAE (mcg)
(%DV)
0.3
(0%)
0.9
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.5
(1%)
0.1
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(6%)
0
(1%)
0.1
(4%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0
(1%)
0
(3%)
Niacin (B3) (mg)
(%DV)
1.4
(9%)
0.1
(1%)
1
(6%)
Vitamin B5 (PA) (mg)
(%DV)
0.2
(4%)
0
(0%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0
(1%)
0
(1%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)
16.5
(4%)
2.6
(1%)
16.5
(4%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
16.5
(4%)
2.6
(1%)
16.5
(4%)
Folate DFE (mcg)
(%)
16.5
(4%)
2.6
(1%)
16.5
(4%)
Choline (mg)
(%DV)
17.9
(3%)
~
(~%)
~
(~%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)
2.6
(0%)
~
(~%)
~
(~%)
Carotene, alpha (mcg)
(%RDA)
0.3
(0%)
~
(~%)
~
(~%)
Cryptoxanthin, beta (mcg)
(%RDA)
0.3
(0%)
~
(~%)
~
(~%)
Vitamin A, IU (IU)
(%DV)
4.5
(0%)
17.6
(1%)
0
(0%)
Lycopene (mcg) 0
~
~
Lut + Zeaxanthin (mcg) 21
~
~
Vitamin E (mg)
(%DV)
0.6
(4%)
~
(~%)
~
(~%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (mcg) ~
~
~
Vitamin D3 (mcg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
2.1
(2%)
~
(~%)
~
(~%)
Vitamin K1 (mcg) 0
~
~
Menaquinone-4 (mcg) 0
~
~
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 1.5
1.3
1.4
Ash (g) 1
1
1
Alcohol (g) 0
~
~
Caffeine (mg) 0
~
~
Theobromine (mg) 0
~
~
PRAL score 7.72
-4.12
3.95
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.3
~
~
Glucose (Dextrose) (g) 0
~
~
Fructose (g) 0
~
~
Lactose (g) 0
~
~
Maltose (g) 0
~
~
Galactose (g) 0
~
~
Starch (g) 0.4
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (mg) 4613
1713
2104
Polyunsaturated Fats (mg) 5957
2512
7979
Omega 3s (mg)
(%AI)
34
(2%)
22
(1%)
~
(~%)
Omega 6s (mg)
(%AI)
5886
(35%)
2488
(15%)
7979
(47%)
Omega 3 to Omega 6 Ratio 0.01
0.01
NaN
Omega 6 to Omega 3 Ratio 172.7
113.75
~
18:3 n-3 c,c,c (ALA) (mg) 34
~
~
20:5 n-3 (EPA) (mg) 0
~
~
22:5 n-3 (DPA) (mg) 0
~
~
22:6 n-3 (DHA) (mg) 0
~
~
Trans-Polyenoic Fats (mg) 11
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
~
~
6:0 (mg) 0
~
~
8:0 (mg) 0
~
~
10:0 (mg) 1
~
~
12:0 (mg) 2
5
~
13:0 (mg) ~
~
~
14:0 (mg) 17
6
~
15:0 (mg) 2
~
~
16:0 (mg) 1523
674
1537
17:0 (mg) 11
~
~
18:0 (mg) 815
338
1221
20:0 (mg) 60
~
~
22:0 (mg) 16
~
~
24:0 (mg) 12
~
~
14:1 (mg) 0
~
~
15:1 (mg) 0
~
~
16:1 undifferentiated (mg) 14
12
26
16:1 c (mg) 14
~
~
17:1 (mg) 0
~
~
18:1 undifferentiated (mg) 4582
1700
2078
18:1 c (mg) 4575
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 16
~
~
22:1 undifferentiated (mg) 0
~
~
22:1 c (mg) 0
~
~
24:1 c (mg) 1
~
~
18:2 undiff (mg) 5882
2488
7979
18:2 n-6 c,c (mg) 5869
~
~
18:2 CLAs (mg) 1
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 34
22
~
18:3 n-6 c,c,c (mg) 0
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
~
~
20:2 n-6 c,c (mg) 1
~
~
20:3 undifferentiated (mg) 0
~
~
20:3 n-3 (mg) 0
~
~
20:3 n-6 (mg) 0
~
~
20:4 undifferentiated (mg) 37
~
~
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) 2
~
~
Trans-Monoenoic Fats (mg) 7
~
~
16:1 t (mg) 0
~
~
18:1 t (mg) 7
~
~
22:1 t (mg) 0
~
~
18:2 t not further def. (mg) 11
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Betaine (mg) ~
~
~
Tryptophan (mg)
(%RDI)
164
(58%)
93
(33%)
111
(40%)
Threonine (mg)
(%RDI)
283
(27%)
194
(18%)
316
(30%)
Isoleucine (mg)
(%RDI)
364
(26%)
272
(19%)
381
(27%)
Leucine (mg)
(%RDI)
687
(25%)
446
(16%)
610
(22%)
Lysine (mg)
(%RDI)
351
(17%)
394
(19%)
252
(12%)
Methionine (mg)
(%RDI)
171
(24%)
118
(16%)
237
(33%)
Cystine (mg)
(%RDI)
94
(33%)
65
(23%)
124
(43%)
Phenylalanine (mg)
(%RDI)
492
(56%)
262
(30%)
577
(66%)
Tyrosine (mg)
(%RDI)
310
(35%)
219
(25%)
289
(33%)
Valine (mg)
(%RDI)
448
(25%)
423
(23%)
442
(24%)
Arginine (mg) 1520
866
1391
Histidine (mg)
(%RDI)
222
(32%)
146
(21%)
220
(31%)
Alanine (mg) 422
248
424
Aspartic acid (mg) 841
532
785
Glutamic acid (mg) 1757
926
1619
Glycine (mg) 523
386
472
Proline (mg) 374
215
355
Serine (mg) 475
247
428
Hydroxyproline (mg) ~
~
~
Data Source
Dried Pumpkin And Squash Seeds
USDA Food Data Central Standard Release (Common)
Roasted Squash And Pumpkin Seeds (With Shells)
USDA Food Data Central Standard Release (Common)
Seeds Watermelon Seed Kernels Dried
USDA Food Data Central Standard Release
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