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Roasted Squash And Pumpkin Seeds (With Shells)
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Roasted Squash And Pumpkin Seeds (With Shells)
×
Dry Roasted Sunflower Seeds
×
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 6% DV 127 calories
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 6% DV 127 calories
  • Dry Roasted Sunflower Seeds 1 oz (x1) 8% DV 165 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 7% DV 5.5g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 7% DV 5.5g
  • Dry Roasted Sunflower Seeds 1 oz (x1) 18% DV 14.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 5% DV 15.3g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 5% DV 15.3g
  • Dry Roasted Sunflower Seeds 1 oz (x1) 2% DV 6.8g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 11% DV 5.3g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 11% DV 5.3g
  • Dry Roasted Sunflower Seeds 1 oz (x1) 11% DV 5.5g

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 19% DV 5.2g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 19% DV 5.2g
  • Dry Roasted Sunflower Seeds 1 oz (x1) 11% DV 3.2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) ~% DV ~g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) NaN% DV ~g
  • Dry Roasted Sunflower Seeds 1 oz (x1) 2% DV 0.8g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 5% DV 0.9mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 5% DV 0.9mg
  • Dry Roasted Sunflower Seeds 1 oz (x1) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 1% DV 15.6mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 1% DV 15.6mg
  • Dry Roasted Sunflower Seeds 1 oz (x1) 2% DV 19.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 6% DV 261mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 6% DV 261mg
  • Dry Roasted Sunflower Seeds 1 oz (x1) 5% DV 241.4mg
Comparison Table

Table Legend

  1. Roasted Squash And Pumpkin Seeds (With Shells)
  2. Roasted Squash And Pumpkin Seeds (With Shells)
  3. Dry Roasted Sunflower Seeds
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)		 127
(6%)		 127
(6%)		 165
(8%)
Fat (g)
(%DV)		 5.5
(7%)		 5.5
(7%)		 14.1
(18%)
Protein (g)
(%DV)		 5.3
(11%)		 5.3
(11%)		 5.5
(11%)
Carbohydrate (g)
(%DV)		 15.3
(5%)		 15.3
(5%)		 6.8
(2%)
Sugars (g)
(%DV)		 ~
(~%)		 ~
(NaN%)		 0.8
(2%)
Fiber (g)
(%DV)		 5.2
(19%)		 5.2
(19%)		 3.2
(11%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1
(5%)		 1
(5%)		 1.5
(7%)
Net-Carbs (g) 10
10
3.7
Trans Fatty Acids (g) ~
~
~
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)		 15.6
(1%)		 15.6
(1%)		 19.9
(2%)
Iron, Fe (mg)
(%DV)		 0.9
(5%)		 0.9
(5%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 261
(6%)		 261
(6%)		 241.4
(5%)
Magnesium (mg)
(%DV)		 74.4
(18%)		 74.4
(18%)		 36.6
(9%)
Phosphorus, P (mg)
(%DV)		 26.1
(2%)		 26.1
(2%)		 328
(26%)
Sodium (mg)
(%DV)		 5.1
(0%)		 5.1
(0%)		 0.9
(0%)
Zinc, Zn (mg)
(%DV)		 2.9
(27%)		 2.9
(27%)		 1.5
(14%)
Copper, Cu (mg)
(%DV)		 0.2
(22%)		 0.2
(22%)		 0.5
(58%)
Manganese (mg)
(%DV)		 0.1
(6%)		 0.1
(6%)		 0.6
(26%)
Selenium, Se (mcg)
(%DV)		 ~
(~%)		 ~
(NaN%)		 22.5
(41%)
Fluoride, F (mcg)
(%AI)		 ~
(~%)		 ~
(NaN%)		 ~
(~%)
Molybdenum (mcg) ~
~
~
Iodine, I (mcg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (mcg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 28 28 28
Vitamin A, RAE (mcg)
(%DV)		 0.9
(0%)		 0.9
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.1
(0%)		 0.1
(0%)		 0.4
(0%)
Thiamin (B1) (mg)
(%DV)		 0
(1%)		 0
(1%)		 0
(3%)
Riboflavin (B2) (mg)
(%DV)		 0
(1%)		 0
(1%)		 0.1
(5%)
Niacin (B3) (mg)
(%DV)		 0.1
(1%)		 0.1
(1%)		 2
(12%)
Vitamin B5 (PA) (mg)
(%DV)		 0
(0%)		 0
(0%)		 2
(40%)
Vitamin B6 (mg)
(%DV)		 0
(1%)		 0
(1%)		 0.2
(13%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)		 2.6
(1%)		 2.6
(1%)		 67.3
(17%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 2.6
(1%)		 2.6
(1%)		 67.3
(17%)
Folate DFE (mcg)
(%)		 2.6
(1%)		 2.6
(1%)		 67.3
(17%)
Choline (mg)
(%DV)		 ~
(~%)		 ~
(NaN%)		 15.6
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 ~
(~%)		 ~
(NaN%)		 1.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 ~
(~%)		 ~
(NaN%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 ~
(~%)		 ~
(NaN%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 17.6
(1%)		 17.6
(1%)		 2.6
(0%)
Lycopene (mcg) ~
~
0
Lut + Zeaxanthin (mcg) ~
~
0
Vitamin E (mg)
(%DV)		 ~
(~%)		 ~
(NaN%)		 7.4
(49%)
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)		 ~
(~%)		 ~
(NaN%)		 0.8
(1%)
Vitamin K1 (mcg) ~
~
~
Menaquinone-4 (mcg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 1.3
1.3
0.3
Ash (g) 1
1
2
Alcohol (g) ~
~
0
Caffeine (mg) ~
~
0
Theobromine (mg) ~
~
0
PRAL score -4.12
-4.12
8.51
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(NaN%)		 ~
(~%)
Sucrose (g) ~
~
~
Glucose (Dextrose) (g) ~
~
~
Fructose (g) ~
~
~
Lactose (g) ~
~
~
Maltose (g) ~
~
~
Galactose (g) ~
~
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (mg) 1713
1713
2699
Polyunsaturated Fats (mg) 2512
2512
9339
Omega 3s (mg)
(%AI)		 22
(1%)		 22
(1%)		 20
(1%)
Omega 6s (mg)
(%AI)		 2488
(15%)		 2488
(15%)		 9310
(55%)
Omega 3 to Omega 6 Ratio 0.01
0.01
0
Omega 6 to Omega 3 Ratio 113.75
113.75
475.1
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
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) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) ~
~
0
6:0 (mg) ~
~
0
8:0 (mg) ~
~
0
10:0 (mg) ~
~
0
12:0 (mg) 5
5
0
13:0 (mg) ~
~
~
14:0 (mg) 6
6
14
15:0 (mg) ~
~
~
16:0 (mg) 674
674
797
17:0 (mg) ~
~
~
18:0 (mg) 338
338
628
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 12
12
14
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 1700
1700
2669
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) ~
~
14
22:1 undifferentiated (mg) ~
~
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 2488
2488
9310
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 22
22
20
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) ~
~
0
20:2 n-6 c,c (mg) ~
~
~
20:3 undifferentiated (mg) ~
~
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) ~
~
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Betaine (mg) ~
~
~
Tryptophan (mg)
(%RDI)		 93
(33%)		 93
(33%)		 84
(30%)
Threonine (mg)
(%RDI)		 194
(18%)		 194
(18%)		 224
(21%)
Isoleucine (mg)
(%RDI)		 272
(19%)		 272
(19%)		 275
(20%)
Leucine (mg)
(%RDI)		 446
(16%)		 446
(16%)		 400
(15%)
Lysine (mg)
(%RDI)		 394
(19%)		 394
(19%)		 226
(11%)
Methionine (mg)
(%RDI)		 118
(16%)		 118
(16%)		 119
(16%)
Cystine (mg)
(%RDI)		 65
(23%)		 65
(23%)		 109
(38%)
Phenylalanine (mg)
(%RDI)		 262
(30%)		 262
(30%)		 282
(32%)
Tyrosine (mg)
(%RDI)		 219
(25%)		 219
(25%)		 160
(18%)
Valine (mg)
(%RDI)		 423
(23%)		 423
(23%)		 317
(17%)
Arginine (mg) 866
866
579
Histidine (mg)
(%RDI)		 146
(21%)		 146
(21%)		 152
(22%)
Alanine (mg) 248
248
269
Aspartic acid (mg) 532
532
590
Glutamic acid (mg) 926
926
1345
Glycine (mg) 386
386
352
Proline (mg) 215
215
285
Serine (mg) 247
247
259
Hydroxyproline (mg) ~
~
~
Data Source
Roasted Squash And Pumpkin Seeds (With Shells)
USDA Food Data Central Standard Release (Common)
Roasted Squash And Pumpkin Seeds (With Shells)
USDA Food Data Central Standard Release (Common)
Dry Roasted Sunflower Seeds
USDA Food Data Central Standard Release (Common)
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