Nutrition Comparison Tool

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

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 8% DV 158 calories
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 8% DV 159 calories
  • Roasted Squash And Pumpkin Seeds (Salted) 1 oz (x1) 8% DV 163 calories

Fat Comparison


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

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 1% DV 4.3g
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 3g
  • Roasted Squash And Pumpkin Seeds (Salted) 1 oz (x1) 1% DV 4.2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 16% DV 8g
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 17% DV 8.6g
  • Roasted Squash And Pumpkin Seeds (Salted) 1 oz (x1) 17% DV 8.5g

Cholesterol Comparison


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

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) ~% DV ~g
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 6% DV 1.7g
  • Roasted Squash And Pumpkin Seeds (Salted) 1 oz (x1) 7% DV 1.8g

Sugar Comparison


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

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 11% DV 2.1mg
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 14% DV 2.5mg
  • Roasted Squash And Pumpkin Seeds (Salted) 1 oz (x1) 13% DV 2.3mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 1% DV 15.3mg
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 13.1mg
  • Roasted Squash And Pumpkin Seeds (Salted) 1 oz (x1) 1% DV 14.8mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Seeds Watermelon Seed Kernels Dried 1 oz (x1) 4% DV 184mg
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 5% DV 229.8mg
  • Roasted Squash And Pumpkin Seeds (Salted) 1 oz (x1) 5% DV 223.8mg
Comparison Table

Table Legend

  1. Seeds Watermelon Seed Kernels Dried
  2. Dried Pumpkin And Squash Seeds
  3. Roasted Squash And Pumpkin Seeds (Salted)
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)
158
(8%)
159
(8%)
163
(8%)
Fat (g)
(%DV)
13.5
(17%)
13.9
(18%)
13.9
(18%)
Protein (g)
(%DV)
8
(16%)
8.6
(17%)
8.5
(17%)
Carbohydrate (g)
(%DV)
4.3
(1%)
3
(1%)
4.2
(1%)
Sugars (g)
(%DV)
~
(~%)
0.4
(1%)
0.4
(1%)
Fiber (g)
(%DV)
~
(~%)
1.7
(6%)
1.8
(7%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
2.8
(14%)
2.5
(12%)
2.4
(12%)
Net-Carbs (g) 4.3
1.3
2.3
Trans Fatty Acids (g) ~
0
0
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)
15.3
(1%)
13.1
(1%)
14.8
(1%)
Iron, Fe (mg)
(%DV)
2.1
(11%)
2.5
(14%)
2.3
(13%)
Potassium, K (mg)
(%DV)
184
(4%)
229.8
(5%)
223.8
(5%)
Magnesium (mg)
(%DV)
146.3
(35%)
168.1
(40%)
156.2
(37%)
Phosphorus, P (mg)
(%DV)
214.4
(17%)
350.2
(28%)
333.4
(27%)
Sodium (mg)
(%DV)
28.1
(1%)
2
(0%)
72.7
(3%)
Zinc, Zn (mg)
(%DV)
2.9
(26%)
2.2
(20%)
2.2
(20%)
Copper, Cu (mg)
(%DV)
0.2
(22%)
0.4
(42%)
0.4
(40%)
Manganese (mg)
(%DV)
0.5
(20%)
1.3
(56%)
1.3
(55%)
Selenium, Se (mcg)
(%DV)
~
(~%)
2.7
(5%)
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
(0%)
0.3
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0.5
(1%)
0.5
(1%)
Thiamin (B1) (mg)
(%DV)
0.1
(4%)
0.1
(6%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0
(3%)
0
(3%)
Niacin (B3) (mg)
(%DV)
1
(6%)
1.4
(9%)
1.3
(8%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
0.2
(4%)
0.2
(3%)
Vitamin B6 (mg)
(%DV)
0
(1%)
0
(2%)
0
(2%)
Biotin (mcg) ~
~
~
Folate (B9) (mcg)
(%DV)
16.5
(4%)
16.5
(4%)
16.2
(4%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
16.5
(4%)
16.5
(4%)
16.2
(4%)
Folate DFE (mcg)
(%)
16.5
(4%)
16.5
(4%)
16.2
(4%)
Choline (mg)
(%DV)
~
(~%)
17.9
(3%)
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%)
1.4
(0%)
Carotene, alpha (mcg)
(%RDA)
~
(~%)
0.3
(0%)
0.3
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
~
(~%)
0.3
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
4.5
(0%)
2.3
(0%)
Lycopene (mcg) ~
0
0
Lut + Zeaxanthin (mcg) ~
21
8.5
Vitamin E (mg)
(%DV)
~
(~%)
0.6
(4%)
0.2
(1%)
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%)
1.3
(1%)
Vitamin K1 (mcg) ~
0
0
Menaquinone-4 (mcg) ~
0
0
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 1.4
1.5
0.6
Ash (g) 1
1
1
Alcohol (g) ~
0
0
Caffeine (mg) ~
0
0
Theobromine (mg) ~
0
0
PRAL score 3.95
7.72
7.47
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
0.3
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) ~
0.4
0.2
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (mg) 2104
4613
4468
Polyunsaturated Fats (mg) 7979
5957
5639
Omega 3s (mg)
(%AI)
~
(~%)
34
(2%)
32
(2%)
Omega 6s (mg)
(%AI)
7979
(47%)
5886
(35%)
5570
(33%)
Omega 3 to Omega 6 Ratio NaN
0.01
0.01
Omega 6 to Omega 3 Ratio ~
172.7
176.68
18:3 n-3 c,c,c (ALA) (mg) ~
34
32
20:5 n-3 (EPA) (mg) ~
0
0
22:5 n-3 (DPA) (mg) ~
0
0
22:6 n-3 (DHA) (mg) ~
0
0
Trans-Polyenoic Fats (mg) ~
11
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) ~
1
1
12:0 (mg) ~
2
2
13:0 (mg) ~
~
~
14:0 (mg) ~
17
16
15:0 (mg) ~
2
2
16:0 (mg) 1537
1523
1474
17:0 (mg) ~
11
11
18:0 (mg) 1221
815
827
20:0 (mg) ~
60
61
22:0 (mg) ~
16
17
24:0 (mg) ~
12
12
14:1 (mg) ~
0
0
15:1 (mg) ~
0
0
16:1 undifferentiated (mg) 26
14
12
16:1 c (mg) ~
14
12
17:1 (mg) ~
0
0
18:1 undifferentiated (mg) 2078
4582
4438
18:1 c (mg) ~
4575
4434
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) ~
16
15
22:1 undifferentiated (mg) ~
0
0
22:1 c (mg) ~
0
0
24:1 c (mg) ~
1
3
18:2 undiff (mg) 7979
5882
5564
18:2 n-6 c,c (mg) ~
5869
5555
18:2 CLAs (mg) ~
1
1
18:2 i (mg) ~
~
~
18:3 undiff (mg) ~
34
32
18:3 n-6 c,c,c (mg) ~
0
0
18:3i (mg) ~
~
~
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) ~
37
35
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
2
1
Trans-Monoenoic Fats (mg) ~
7
5
16:1 t (mg) ~
0
0
18:1 t (mg) ~
7
4
22:1 t (mg) ~
0
0
18:2 t not further def. (mg) ~
11
7
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Betaine (mg) ~
~
0
Tryptophan (mg)
(%RDI)
111
(40%)
164
(58%)
162
(58%)
Threonine (mg)
(%RDI)
316
(30%)
283
(27%)
280
(27%)
Isoleucine (mg)
(%RDI)
381
(27%)
364
(26%)
359
(26%)
Leucine (mg)
(%RDI)
610
(22%)
687
(25%)
678
(25%)
Lysine (mg)
(%RDI)
252
(12%)
351
(17%)
346
(16%)
Methionine (mg)
(%RDI)
237
(33%)
171
(24%)
169
(23%)
Cystine (mg)
(%RDI)
124
(43%)
94
(33%)
93
(32%)
Phenylalanine (mg)
(%RDI)
577
(66%)
492
(56%)
486
(56%)
Tyrosine (mg)
(%RDI)
289
(33%)
310
(35%)
306
(35%)
Valine (mg)
(%RDI)
442
(24%)
448
(25%)
443
(24%)
Arginine (mg) 1391
1520
1501
Histidine (mg)
(%RDI)
220
(31%)
222
(32%)
219
(31%)
Alanine (mg) 424
422
416
Aspartic acid (mg) 785
841
830
Glutamic acid (mg) 1619
1757
1735
Glycine (mg) 472
523
517
Proline (mg) 355
374
369
Serine (mg) 428
475
469
Hydroxyproline (mg) ~
~
~
Data Source
Seeds Watermelon Seed Kernels Dried
USDA Food Data Central Standard Release
Dried Pumpkin And Squash Seeds
USDA Food Data Central Standard Release (Common)
Roasted Squash And Pumpkin Seeds (Salted)
USDA Food Data Central Standard Release (Common)
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