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Nutrition Facts Comparison Tool

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Almonds
×
×
Pecans
×
×
Dried Sunflower Seeds
×

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 cup (x1) 41% DV 818 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 cup (x1) 92% DV 72g
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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 cup (x1) 9% DV 28g
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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 cup (x1) 58% DV 29.1g
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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 cup (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 cup (x1) 43% DV 12g
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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 cup (x1) 7% DV 3.7g
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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 cup (x1) 41% DV 7.4mg
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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 cup (x1) 8% DV 109.2mg
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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 cup (x1) 19% DV 903mg
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Table Legend

  1. Almonds
  2. Pecans
  3. Dried Sunflower Seeds
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 28 140
Calories
(%DV)
164
(8%)
196
(10%)
818
(41%)
Fat (g)
(%DV)
14.2
(18%)
20.4
(26%)
72
(92%)
Protein (g)
(%DV)
6
(12%)
2.6
(5%)
29.1
(58%)
Carbohydrate (g)
(%DV)
6.1
(2%)
3.9
(1%)
28
(9%)
Sugars (g)
(%DV)
1.2
(2%)
1.1
(2%)
3.7
(7%)
Fiber (g)
(%DV)
3.6
(13%)
2.7
(10%)
12
(43%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
1.1
(5%)
1.8
(9%)
6.2
(31%)
Net-Carbs (g) 2.6
1.2
16
Trans Fatty Acids (g) 0
~
~
  Minerals
Food # 1 2 3
Weight (g) 28 28 140
Calcium (mg)
(%DV)
76.4
(6%)
19.9
(2%)
109.2
(8%)
Iron, Fe (mg)
(%DV)
1.1
(6%)
0.7
(4%)
7.4
(41%)
Potassium, K (mg)
(%DV)
208.2
(4%)
116.4
(2%)
903
(19%)
Magnesium (mg)
(%DV)
76.7
(18%)
34.4
(8%)
455
(108%)
Phosphorus, P (mg)
(%DV)
136.6
(11%)
78.7
(6%)
924
(74%)
Sodium (mg)
(%DV)
0.3
(0%)
0
(0%)
12.6
(1%)
Zinc, Zn (mg)
(%DV)
0.9
(8%)
1.3
(12%)
7
(64%)
Copper, Cu (mg)
(%DV)
0.3
(33%)
0.3
(38%)
2.5
(280%)
Manganese (mg)
(%DV)
0.6
(27%)
1.3
(56%)
2.7
(119%)
Selenium, Se (μg)
(%DV)
1.2
(2%)
1.1
(2%)
74.2
(135%)
Fluoride, F (μg)
(%AI)
~
(~%)
2.8
(0%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 28 140
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0.9
(0%)
4.2
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0.3
(0%)
2
(2%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0.2
(16%)
2.1
(173%)
Riboflavin (B2) (mg)
(%DV)
0.3
(25%)
0
(3%)
0.5
(38%)
Niacin (B3) (mg)
(%DV)
1
(6%)
0.3
(2%)
11.7
(73%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(3%)
0.2
(5%)
1.6
(32%)
Vitamin B6 (mg)
(%DV)
0
(2%)
0.1
(4%)
1.9
(111%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
12.5
(3%)
6.2
(2%)
317.8
(79%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
12.5
(3%)
6.2
(2%)
317.8
(79%)
Folate DFE (μg)
(%)
12.5
(3%)
6.2
(2%)
317.8
(79%)
Choline (mg)
(%DV)
14.8
(3%)
11.5
(2%)
77.1
(14%)
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%)
42
(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%)
70
(2%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0.3
4.8
0
Vitamin E (mg)
(%DV)
7.3
(49%)
0.4
(3%)
49.2
(328%)
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 28 140
Water (g) 1.3
1
6.6
Ash (g) 1
0
4
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.6
0.57
16
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 140
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 1.1
1.1
3.5
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 28 140
Monounsaturated Fats (mg) 8960
11587
25939
Polyunsaturated Fats (mg) 3501
6138
32392
Omega 3s (mg)
(%AI)
1
(0%)
280
(18%)
39
(2%)
Omega 6s (mg)
(%AI)
3501
(21%)
5858
(34%)
32270
(190%)
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
20
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) ~
~
747.6
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
35
15:0 (mg) 0
0
0
16:0 (mg) 876
1240
3094
17:0 (mg) 1
0
28
18:0 (mg) 200
496
2366
20:0 (mg) 2
20
161
22:0 (mg) 0
0
448
24:0 (mg) 0
0
105
14:1 (mg) 0
0
0
15:1 (mg) 0
~
0
16:1 undifferentiated (mg) 68
0
28
16:1 c (mg) 64
~
~
17:1 (mg) 4
~
21
18:1 undifferentiated (mg) 8887
11529
25732
18:1 c (mg) 8887
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 1
59
119
22:1 undifferentiated (mg) 0
0
41
22:1 c (mg) ~
~
~
24:1 c (mg) 0
0
0
18:2 undiff (mg) 3500
5858
32270
18:2 n-6 c,c (mg) 3499
~
~
18:2 CLAs (mg) 1
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 1
280
84
18:3 n-6 c,c,c (mg) 0
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
20
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 28 140
Betaine (mg) 0
0
50
Tryptophan (mg)
(%RDI)
60
(21%)
26
(9%)
487
(174%)
Threonine (mg)
(%RDI)
171
(16%)
87
(8%)
1299
(124%)
Isoleucine (mg)
(%RDI)
213
(15%)
95
(7%)
1595
(114%)
Leucine (mg)
(%RDI)
418
(15%)
170
(6%)
2323
(85%)
Lysine (mg)
(%RDI)
161
(8%)
82
(4%)
1312
(62%)
Methionine (mg)
(%RDI)
45
(6%)
52
(7%)
692
(95%)
Cystine (mg)
(%RDI)
61
(21%)
43
(15%)
631
(220%)
Phenylalanine (mg)
(%RDI)
321
(37%)
121
(14%)
1637
(187%)
Tyrosine (mg)
(%RDI)
128
(15%)
61
(7%)
932
(107%)
Valine (mg)
(%RDI)
243
(13%)
117
(6%)
1841
(101%)
Arginine (mg) 700
334
3364
Histidine (mg)
(%RDI)
153
(22%)
74
(11%)
885
(126%)
Alanine (mg) 284
113
1564
Aspartic acid (mg) 749
264
3424
Glutamic acid (mg) 1763
519
7811
Glycine (mg) 406
129
2045
Proline (mg) 275
103
1655
Serine (mg) 259
135
1505
Hydroxyproline (mg) ~
~
~
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