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Dry-Roasted Mixed Nuts (Salted)
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Roasted Squash And Pumpkin Seeds (Unsalted)
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×
Seeds Watermelon Seed Kernels Dried
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Nutrition Facts Comparison Tool

Nutrition Comparison of Dry-Roasted Mixed Nuts (Salted) vs Roasted Squash And Pumpkin Seeds (Unsalted) vs Seeds Watermelon Seed Kernels Dried

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 9% DV 172 calories
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 8% DV 163 calories
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 8% DV 158 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 23% DV 15.2g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 21% DV 13.9g
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 21% DV 13.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 2% DV 6.4g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 1% DV 4.2g
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 1% DV 4.3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 11% DV 5.5g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 17% DV 8.5g
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 16% DV 8g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 0% DV 0mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 0% DV 0mg
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 7% DV 1.8g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 7% DV 1.8g
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) ~% DV ~g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 3% DV 1.4g
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 1% DV 0.4g
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) ~% DV ~g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 6% DV 1.1mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 13% DV 2.3mg
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 11% DV 2.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 2% DV 24.7mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 1% DV 14.8mg
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 1% DV 15.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 4% DV 182.6mg
  • Roasted Squash And Pumpkin Seeds (Unsalted) 1 oz (x1) 5% DV 223.8mg
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 4% DV 184mg

Table Legend

  1. Dry-Roasted Mixed Nuts (Salted)
  2. Roasted Squash And Pumpkin Seeds (Unsalted)
  3. Seeds Watermelon Seed Kernels Dried
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)
172
(9%)
163
(8%)
158
(8%)
Fat (g)
(%DV)
15.2
(23%)
13.9
(21%)
13.5
(21%)
Protein (g)
(%DV)
5.5
(11%)
8.5
(17%)
8
(16%)
Carbohydrate (g)
(%DV)
6.4
(2%)
4.2
(1%)
4.3
(1%)
Sugars (g)
(%DV)
1.4
(3%)
0.4
(1%)
~
(~%)
Fiber (g)
(%DV)
1.8
(7%)
1.8
(7%)
~
(~%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
2.3
(11%)
2.4
(12%)
2.8
(14%)
Net-Carbs (g) 4.5
2.3
4.3
Trans Fatty Acids (g) 0
0
~
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)
24.7
(2%)
14.8
(1%)
15.3
(1%)
Iron, Fe (mg)
(%DV)
1.1
(6%)
2.3
(13%)
2.1
(11%)
Potassium, K (mg)
(%DV)
182.6
(4%)
223.8
(5%)
184
(4%)
Magnesium (mg)
(%DV)
64.5
(15%)
156.2
(37%)
146.3
(35%)
Phosphorus, P (mg)
(%DV)
124.4
(10%)
333.4
(27%)
214.4
(17%)
Sodium (mg)
(%DV)
1.1
(0%)
5.1
(0%)
28.1
(1%)
Zinc, Zn (mg)
(%DV)
1.2
(10%)
2.2
(20%)
2.9
(26%)
Copper, Cu (mg)
(%DV)
0.4
(48%)
0.4
(40%)
0.2
(22%)
Manganese (mg)
(%DV)
0.7
(32%)
1.3
(55%)
0.5
(20%)
Selenium, Se (μg)
(%DV)
2.6
(5%)
2.7
(5%)
~
(~%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
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
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0.2
(0%)
0.5
(1%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(7%)
0
(2%)
0.1
(4%)
Riboflavin (B2) (mg)
(%DV)
0.1
(9%)
0
(3%)
0
(3%)
Niacin (B3) (mg)
(%DV)
1.8
(11%)
1.3
(8%)
1
(6%)
Vitamin B5 (PA) (mg)
(%DV)
~
(~%)
0.2
(3%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.1
(6%)
0
(2%)
0
(1%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
17
(4%)
16.2
(4%)
16.5
(4%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
17
(4%)
16.2
(4%)
16.5
(4%)
Folate DFE (μg)
(%)
17
(4%)
16.2
(4%)
16.5
(4%)
Choline (mg)
(%DV)
16.8
(3%)
17.9
(3%)
~
(~%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
0.6
(0%)
1.4
(0%)
~
(~%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0.3
(0%)
~
(~%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Vitamin A, IU (IU)
(%DV)
1.1
(0%)
2.3
(0%)
0
(0%)
Lycopene (μg) 0
0
~
Lut + Zeaxanthin (μg) 5.4
8.5
~
Vitamin E (mg)
(%DV)
1.7
(12%)
0.2
(1%)
~
(~%)
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)
3.4
(3%)
1.3
(1%)
~
(~%)
Vitamin K1 (μg) ~
0
~
Menaquinone-4 (μg) ~
0
~
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 0.6
0.6
1.4
Ash (g) 1
1
1
Alcohol (g) 0
0
~
Caffeine (mg) 0
0
~
Theobromine (mg) 0
0
~
PRAL score 1.45
7.47
3.95
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 1.4
0.3
~
Glucose (Dextrose) (g) 0
0
~
Fructose (g) 0
0
~
Lactose (g) 0
0
~
Maltose (g) 0
0
~
Galactose (g) 0
0
~
Starch (g) 2
0.2
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monosaturated Fats (mg) 9807
4468
2104
Polyunsaturated Fats (mg) 2800
5639
7979
Omega 3s (mg)
(%AI)
26
(2%)
32
(2%)
~
(~%)
Omega 6s (mg)
(%AI)
2771
(16%)
5570
(33%)
7979
(47%)
Omega 3 to Omega 6 Ratio 0.01
0.01
NaN
Omega 6 to Omega 3 Ratio 107.21
176.68
~
18:3 n-3 c,c,c (ALA) (mg) 23
32
~
20:5 n-3 (EPA) (mg) 3
0
~
22:5 n-3 (DPA) (mg) 0
0
~
22:6 n-3 (DHA) (mg) 0
0
~
Trans-Polyenoic Fats (mg) 3
7
~
Stigmasterol (mg) ~
0
~
Campesterol (mg) ~
0.852
~
Beta-sitosterol (mg) ~
3.7
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
~
6:0 (mg) 0
2
~
8:0 (mg) 0
1
~
10:0 (mg) 0
1
~
12:0 (mg) 0
2
~
13:0 (mg) ~
~
~
14:0 (mg) 5
16
~
15:0 (mg) 2
2
~
16:0 (mg) 1222
1474
1537
17:0 (mg) 13
11
~
18:0 (mg) 665
827
1221
20:0 (mg) 114
61
~
22:0 (mg) 162
17
~
24:0 (mg) 93
12
~
14:1 (mg) 0
0
~
15:1 (mg) 0
0
~
16:1 undifferentiated (mg) 31
12
26
16:1 c (mg) 31
12
~
17:1 (mg) 10
0
~
18:1 undifferentiated (mg) 9678
4438
2078
18:1 c (mg) 9672
4434
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 84
15
~
22:1 undifferentiated (mg) 5
0
~
22:1 c (mg) 5
0
~
24:1 c (mg) 0
3
~
18:2 undiff (mg) 2770
5564
7979
18:2 n-6 c,c (mg) 2766
5555
~
18:2 CLAs (mg) 0
1
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 23
32
~
18:3 n-6 c,c,c (mg) 0
0
~
18:3i (mg) 0
~
~
18:4 (mg) 0
0
~
20:2 n-6 c,c (mg) 1
3
~
20:3 undifferentiated (mg) 0
0
~
20:3 n-3 (mg) 0
0
~
20:3 n-6 (mg) 0
0
~
20:4 undifferentiated (mg) 3
35
~
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) 0
1
~
Trans-Monoenoic Fats (mg) 6
5
~
16:1 t (mg) 0
0
~
18:1 t (mg) 6
4
~
22:1 t (mg) 0
0
~
18:2 t not further def. (mg) 3
7
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Betaine (mg) ~
0
~
Tryptophan (mg)
(%RDI)
63
(23%)
162
(58%)
111
(40%)
Threonine (mg)
(%RDI)
191
(18%)
280
(27%)
316
(30%)
Isoleucine (mg)
(%RDI)
212
(15%)
359
(26%)
381
(27%)
Leucine (mg)
(%RDI)
390
(14%)
678
(25%)
610
(22%)
Lysine (mg)
(%RDI)
211
(10%)
346
(16%)
252
(12%)
Methionine (mg)
(%RDI)
74
(10%)
169
(23%)
237
(33%)
Cystine (mg)
(%RDI)
80
(28%)
93
(32%)
124
(43%)
Phenylalanine (mg)
(%RDI)
284
(32%)
486
(56%)
577
(66%)
Tyrosine (mg)
(%RDI)
192
(22%)
306
(35%)
289
(33%)
Valine (mg)
(%RDI)
267
(15%)
443
(24%)
442
(24%)
Arginine (mg) 670
1501
1391
Histidine (mg)
(%RDI)
143
(20%)
219
(31%)
220
(31%)
Alanine (mg) 238
416
424
Aspartic acid (mg) 642
830
785
Glutamic acid (mg) 1271
1735
1619
Glycine (mg) 322
517
472
Proline (mg) 243
369
355
Serine (mg) 277
469
428
Hydroxyproline (mg) 31
~
~
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