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Nutrition Facts Comparison Tool

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Almonds
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×
Pecans
×
×
Dried Sunflower Seeds
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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 8% DV 164 calories
  • Pecans 1 oz (19 halves) (x1) 10% DV 196 calories
  • Dried Sunflower Seeds 1 oz (x1) 8% DV 164 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 18% DV 14.2g
  • Pecans 1 oz (19 halves) (x1) 26% DV 20.4g
  • Dried Sunflower Seeds 1 oz (x1) 18% DV 14.4g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 6.1g
  • Pecans 1 oz (19 halves) (x1) 1% DV 3.9g
  • Dried Sunflower Seeds 1 oz (x1) 2% DV 5.6g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 12% DV 6g
  • Pecans 1 oz (19 halves) (x1) 5% DV 2.6g
  • Dried Sunflower Seeds 1 oz (x1) 12% DV 5.8g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 0% DV 0mg
  • Pecans 1 oz (19 halves) (x1) 0% DV 0mg
  • Dried Sunflower Seeds 1 oz (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 13% DV 3.6g
  • Pecans 1 oz (19 halves) (x1) 10% DV 2.7g
  • Dried Sunflower Seeds 1 oz (x1) 9% DV 2.4g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 2% DV 1.2g
  • Pecans 1 oz (19 halves) (x1) 2% DV 1.1g
  • Dried Sunflower Seeds 1 oz (x1) 1% DV 0.7g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 1.1mg
  • Pecans 1 oz (19 halves) (x1) 4% DV 0.7mg
  • Dried Sunflower Seeds 1 oz (x1) 8% DV 1.5mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 6% DV 76.4mg
  • Pecans 1 oz (19 halves) (x1) 2% DV 19.9mg
  • Dried Sunflower Seeds 1 oz (x1) 2% DV 21.8mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Almonds 1 oz (23 whole kernels) (x1) 4% DV 208.2mg
  • Pecans 1 oz (19 halves) (x1) 2% DV 116.4mg
  • Dried Sunflower Seeds 1 oz (x1) 4% DV 180.6mg
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Table Legend

  1. Almonds
  2. Pecans
  3. Dried Sunflower Seeds
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)
164
(8%)
196
(10%)
164
(8%)
Fat (g)
(%DV)
14.2
(18%)
20.4
(26%)
14.4
(18%)
Protein (g)
(%DV)
6
(12%)
2.6
(5%)
5.8
(12%)
Carbohydrate (g)
(%DV)
6.1
(2%)
3.9
(1%)
5.6
(2%)
Sugars (g)
(%DV)
1.2
(2%)
1.1
(2%)
0.7
(1%)
Fiber (g)
(%DV)
3.6
(13%)
2.7
(10%)
2.4
(9%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
1.1
(5%)
1.8
(9%)
1.2
(6%)
Net-Carbs (g) 2.6
1.2
3.2
Trans Fatty Acids (g) 0
~
~
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)
76.4
(6%)
19.9
(2%)
21.8
(2%)
Iron, Fe (mg)
(%DV)
1.1
(6%)
0.7
(4%)
1.5
(8%)
Potassium, K (mg)
(%DV)
208.2
(4%)
116.4
(2%)
180.6
(4%)
Magnesium (mg)
(%DV)
76.7
(18%)
34.4
(8%)
91
(22%)
Phosphorus, P (mg)
(%DV)
136.6
(11%)
78.7
(6%)
184.8
(15%)
Sodium (mg)
(%DV)
0.3
(0%)
0
(0%)
2.5
(0%)
Zinc, Zn (mg)
(%DV)
0.9
(8%)
1.3
(12%)
1.4
(13%)
Copper, Cu (mg)
(%DV)
0.3
(33%)
0.3
(38%)
0.5
(56%)
Manganese (mg)
(%DV)
0.6
(27%)
1.3
(56%)
0.5
(24%)
Selenium, Se (μg)
(%DV)
1.2
(2%)
1.1
(2%)
14.8
(27%)
Fluoride, F (μg)
(%AI)
~
(~%)
2.8
(0%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 28 28
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0.9
(0%)
0.8
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0.3
(0%)
0.4
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0.2
(16%)
0.4
(35%)
Riboflavin (B2) (mg)
(%DV)
0.3
(25%)
0
(3%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
1
(6%)
0.3
(2%)
2.3
(15%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(3%)
0.2
(5%)
0.3
(6%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0.1
(4%)
0.4
(22%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
12.5
(3%)
6.2
(2%)
63.6
(16%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
12.5
(3%)
6.2
(2%)
63.6
(16%)
Folate DFE (μg)
(%)
12.5
(3%)
6.2
(2%)
63.6
(16%)
Choline (mg)
(%DV)
14.8
(3%)
11.5
(2%)
15.4
(3%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
0.3
(0%)
8.2
(0%)
8.4
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
2.6
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0.6
(0%)
15.9
(1%)
14
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0.3
4.8
0
Vitamin E (mg)
(%DV)
7.3
(49%)
0.4
(3%)
9.8
(66%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
1
(1%)
0
(0%)
Vitamin K1 (μg) 0
0
0
Menaquinone-4 (μg) ~
~
0
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 1.3
1
1.3
Ash (g) 1
0
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.6
0.57
3.2
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 1.1
1.1
0.7
Glucose (Dextrose) (g) 0
0
~
Fructose (g) 0
0
~
Lactose (g) 0
0
~
Maltose (g) 0
0
~
Galactose (g) 0
~
~
Starch (g) 0.2
0.1
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (mg) 8960
11587
5188
Polyunsaturated Fats (mg) 3501
6138
6478
Omega 3s (mg)
(%AI)
1
(0%)
280
(18%)
8
(0%)
Omega 6s (mg)
(%AI)
3501
(21%)
5858
(34%)
6454
(38%)
Omega 3 to Omega 6 Ratio 0
0.05
0
Omega 6 to Omega 3 Ratio 4109.33
20.92
823.21
18:3 n-3 c,c,c (ALA) (mg) 1
~
~
20:5 n-3 (EPA) (mg) 0
0
4
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) 1
~
~
Stigmasterol (mg) 1.136
0.852
~
Campesterol (mg) 1.42
1.704
~
Beta-sitosterol (mg) 36.9
33.2
~
Phytosterols (mg) ~
~
149.52
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) 0
0
~
14:0 (mg) 1
0
7
15:0 (mg) 0
0
0
16:0 (mg) 876
1240
619
17:0 (mg) 1
0
6
18:0 (mg) 200
496
473
20:0 (mg) 2
20
32
22:0 (mg) 0
0
90
24:0 (mg) 0
0
21
14:1 (mg) 0
0
0
15:1 (mg) 0
~
0
16:1 undifferentiated (mg) 68
0
6
16:1 c (mg) 64
~
~
17:1 (mg) 4
~
4
18:1 undifferentiated (mg) 8887
11529
5146
18:1 c (mg) 8887
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 1
59
24
22:1 undifferentiated (mg) 0
0
8
22:1 c (mg) ~
~
~
24:1 c (mg) 0
0
0
18:2 undiff (mg) 3500
5858
6454
18:2 n-6 c,c (mg) 3499
~
~
18:2 CLAs (mg) 1
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 1
280
17
18:3 n-6 c,c,c (mg) 0
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
4
20:2 n-6 c,c (mg) 1
0
0
20:3 undifferentiated (mg) 0
0
0
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
0
22:4 (mg) ~
~
0
Trans-Monoenoic Fats (mg) 3
~
~
16:1 t (mg) 3
~
~
18:1 t (mg) 0
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) 1
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Betaine (mg) 0
0
10
Tryptophan (mg)
(%RDI)
60
(21%)
26
(9%)
97
(35%)
Threonine (mg)
(%RDI)
171
(16%)
87
(8%)
260
(25%)
Isoleucine (mg)
(%RDI)
213
(15%)
95
(7%)
319
(23%)
Leucine (mg)
(%RDI)
418
(15%)
170
(6%)
465
(17%)
Lysine (mg)
(%RDI)
161
(8%)
82
(4%)
262
(12%)
Methionine (mg)
(%RDI)
45
(6%)
52
(7%)
138
(19%)
Cystine (mg)
(%RDI)
61
(21%)
43
(15%)
126
(44%)
Phenylalanine (mg)
(%RDI)
321
(37%)
121
(14%)
327
(37%)
Tyrosine (mg)
(%RDI)
128
(15%)
61
(7%)
186
(21%)
Valine (mg)
(%RDI)
243
(13%)
117
(6%)
368
(20%)
Arginine (mg) 700
334
673
Histidine (mg)
(%RDI)
153
(22%)
74
(11%)
177
(25%)
Alanine (mg) 284
113
313
Aspartic acid (mg) 749
264
685
Glutamic acid (mg) 1763
519
1562
Glycine (mg) 406
129
409
Proline (mg) 275
103
331
Serine (mg) 259
135
301
Hydroxyproline (mg) ~
~
~
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