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Seeds, watermelon seed kernels, dried
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Dried Pumpkin And Squash Seeds
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Roasted Squash And Pumpkin Seeds (Pepitas) (Salted)
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Comparison Bar Charts

Calories 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 (Pepitas) (Salted) 1 oz (x1) 8% DV 163 calories

Fat Comparison


78g = 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 (Pepitas) (Salted) 1 oz (x1) 18% DV 13.9g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 2% DV 4.3g
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 3g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 2% 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 (Pepitas) (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 (Pepitas) (Salted) 1 oz (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 14% DV 2.8g
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 12% DV 2.5g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) 1 oz (x1) 12% DV 2.4g

Fiber Comparison


28g = 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 (Pepitas) (Salted) 1 oz (x1) 7% DV 1.8g

Sugars 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 (Pepitas) (Salted) 1 oz (x1) 1% DV 0.37g

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 (Pepitas) (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 (Pepitas) (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 (Pepitas) (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 (Pepitas) (Salted)
155 nutrients
-- = 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
(2%)		 3
(1%)		 4.2
(2%)
Sugars (g)
(%DV)		 --
(--%)		 0.4
(1%)		 0.37
(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) --
0.02
0.01
  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)		 0.19
(22%)		 0.38
(42%)		 0.36
(40%)
Manganese (mg)
(%DV)		 0.46
(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%)		 0.28
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.54
(1%)		 0.51
(1%)
Thiamin (B1) (mg)
(%DV)		 0.05
(4%)		 0.08
(6%)		 0.02
(2%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.04
(3%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 1
(6%)		 1.4
(9%)		 1.3
(8%)
Vitamin B5 (PA) (mg)
(%DV)		 0.1
(2%)		 0.21
(4%)		 0.16
(3%)
Vitamin B6 (mg)
(%DV)		 0.03
(1%)		 0.04
(2%)		 0.03
(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)		 --
(--%)		 0.28
(0%)		 0.28
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 0.28
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 4.5 2.3
Lycopene (mcg) --
0
0
Lut + Zeaxanthin (mcg) --
21
8.5
Vitamin E (mg)
(%DV)		 --
(--%)		 0.62
(4%)		 0.16
(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 (K2) (mcg) --
0
0
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 1.4
1.5
0.58
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) --
0.32
0.32
Glucose (Dextrose) (g) --
0.04
0.02
Fructose (g) --
0.04
0.02
Lactose (g) --
0
0
Maltose (g) --
0
0
Galactose (g) --
0
0
Starch (g) --
0.42
0.21
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (g) 2.104
4.613
4.468
Polyunsaturated Fats (g) 7.979
5.957
5.639
Omega 3s (g)
(%AI)		 --
(--%)		 0.034
(2%)		 0.032
(2%)
Omega 6s (g)
(%AI)		 7.979
(47%)		 5.871
(35%)		 5.558
(33%)
Omega 3 to Omega 6 Ratio --
0.01
0.01
Omega 6 to Omega 3 Ratio --
172.26
176.32
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.034
(2%)		 0.032
(2%)
Eicosapentaenoic Acid (EPA) (g) --
0
0
Docosapentaenoic Acid (DPA) (g) --
0
0
Docosahexaenoic Acid (DHA) (g) --
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
0
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
5.869
5.555
gamma-Linolenic Acid (GLA) (g) --
0
0
c-c-n6-Eicosadienoic Acid (g) --
0.001
0.003
DHG-linolenic acid (DGLA) (g) --
0
0
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) --
0
0
Caproic (6:0) (g) --
0
0.002
Caprylic Acid (8:0) (g) --
0
0.001
Capric Acid (10:0) (g) --
0.001
0.001
Lauric Acid (12:0) (g) --
0.002
0.002
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) --
0.017
0.016
Pentadecanoic Acid (15:0) (g) --
0.002
0.002
Palmitic Acid (16:0) (g) 1.537
1.523
1.474
Margaric Acid (17:0) (g) --
0.011
0.011
Stearic Acid (18:0) (g) 1.221
0.815
0.827
Arachidic Acid (20:0) (g) --
0.06
0.061
Behenic Acid (22:0) (g) --
0.016
0.017
Lignoceric Acid (24:0) (g) --
0.012
0.012
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
0
Pentadecenoic Acid (15:1) (g) --
0
0
Palmitoleic Acid (16:1) (g) 0.026
0.014
0.012
cis-Palmitoleic Acid (16:1 cis) (g) --
0.014
0.012
Heptadecenoic Acid (17:1) (g) --
0
0
Oleic Acid (18:1) (g) 2.078
4.582
4.438
c-Oleic Acid (18:1 cis) (g) --
4.575
4.434
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) --
0.016
0.015
Docosenoic Acid (22:1) (g) --
0
0
c-Docosenoic Acid (22:1 c) (g) --
0
0
c-Tetracosenoic Acid (24:1 c) (g) --
0.001
0.003
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 7.979
5.882
5.564
Conjugated Linoleic Acid (CLAs) (g) --
0.001
0.001
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) --
0.034
0.032
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) --
0
0
Eicosatrienoic Acid (20:3) (g) --
0
0
Eicosatetraenoic Acid 20:4 (g) --
0.037
0.035
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
0.002
0.001
Trans Fats  
t-Polyenoic Fats (g) --
0.011
0.007
t-Monoenoic Fats (g) --
0.007
0.005
t-Palmitoleic Acid (16:1 t) (g) --
0
0
t-Oleic Acid (18:1 t) (g) --
0.007
0.004
t-Docosenoic Acid (22:1 t) (g) --
0
0
t-Octadecadienoic Acid (18:2 t) (g) --
0.011
0.007
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
0
Campesterol (g) --
--
0.001
Beta-sitosterol (g) --
--
0.004
Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Essential  
Histidine (mg)
(%RDI)		 220
(31%)		 222
(32%)		 219
(31%)
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%)
Phenylalanine (mg)
(%RDI)		 577
(66%)		 492
(56%)		 486
(56%)
Threonine (mg)
(%RDI)		 316
(30%)		 283
(27%)		 280
(27%)
Tryptophan (mg)
(%RDI)		 111
(40%)		 164
(58%)		 162
(58%)
Valine (mg)
(%RDI)		 442
(24%)		 448
(25%)		 443
(24%)
Conditional  
Arginine (mg) 1391
1520
1501
Cystine (mg)
(%RDI)		 124
(43%)		 94
(33%)		 93
(32%)
Glycine (mg) 472
523
517
Proline (mg) 355
374
369
Tyrosine (mg)
(%RDI)		 289
(33%)		 310
(35%)		 306
(35%)
Non-Essential  
Alanine (mg) 424
422
416
Aspartic acid (mg) 785
841
830
Betaine (mg) --
--
0.43
Glutamic acid (mg) 1619
1757
1735
Hydroxyproline (mg) --
--
--
Serine (mg) 428
475
469
Data Source
Seeds, watermelon seed kernels, dried
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Dried Pumpkin And Squash Seeds
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.