Nutrition Comparison Tool
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Seeds, sesame seeds, whole, dried
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Poppy Seeds
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Flax Seeds
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 3% DV 52 calories
  • Poppy Seeds 1 tsp (x1) 1% DV 15 calories
  • Flax Seeds 1oz (x1) 8% DV 152 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 6% DV 4.5g
  • Poppy Seeds 1 tsp (x1) 1% DV 1.2g
  • Flax Seeds 1oz (x1) 15% DV 12g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 1% DV 2.1g
  • Poppy Seeds 1 tsp (x1) 0% DV 0.79g
  • Flax Seeds 1oz (x1) 3% DV 8.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 3% DV 1.6g
  • Poppy Seeds 1 tsp (x1) 1% DV 0.5g
  • Flax Seeds 1oz (x1) 10% DV 5.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 0% DV 0mg
  • Poppy Seeds 1 tsp (x1) 0% DV 0mg
  • Flax Seeds 1oz (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 3% DV 0.63g
  • Poppy Seeds 1 tsp (x1) 1% DV 0.13g
  • Flax Seeds 1oz (x1) 5% DV 1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 4% DV 1.1g
  • Poppy Seeds 1 tsp (x1) 2% DV 0.55g
  • Flax Seeds 1oz (x1) 28% DV 7.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 0% DV 0.03g
  • Poppy Seeds 1 tsp (x1) 0% DV 0.08g
  • Flax Seeds 1oz (x1) 1% DV 0.44g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 7% DV 1.3mg
  • Poppy Seeds 1 tsp (x1) 2% DV 0.27mg
  • Flax Seeds 1oz (x1) 9% DV 1.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 7% DV 87.8mg
  • Poppy Seeds 1 tsp (x1) 3% DV 40.3mg
  • Flax Seeds 1oz (x1) 6% DV 72.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Seeds, sesame seeds, whole, dried 1 tbsp (x1) 1% DV 42.1mg
  • Poppy Seeds 1 tsp (x1) 0% DV 20.1mg
  • Flax Seeds 1oz (x1) 5% DV 230.9mg
Comparison Table

Table Legend

  1. Seeds, sesame seeds, whole, dried
  2. Poppy Seeds
  3. Flax Seeds
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 9 3 28
Calories
(%DV)		 52
(3%)		 15
(1%)		 152
(8%)
Fat (g)
(%DV)		 4.5
(6%)		 1.2
(1%)		 12
(15%)
Protein (g)
(%DV)		 1.6
(3%)		 0.5
(1%)		 5.2
(10%)
Carbohydrate (g)
(%DV)		 2.1
(1%)		 0.79
(0%)		 8.2
(3%)
Sugars (g)
(%DV)		 0.03
(0%)		 0.08
(0%)		 0.44
(1%)
Fiber (g)
(%DV)		 1.1
(4%)		 0.55
(2%)		 7.8
(28%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.63
(3%)		 0.13
(1%)		 1
(5%)
Net-Carbs (g) 1
0.24
0.45
Trans Fatty Acids (g) --
0
--
  Minerals
Food # 1 2 3
Weight (g) 9 3 28
Calcium (mg)
(%DV)		 87.8
(7%)		 40.3
(3%)		 72.4
(6%)
Iron, Fe (mg)
(%DV)		 1.3
(7%)		 0.27
(2%)		 1.6
(9%)
Potassium, K (mg)
(%DV)		 42.1
(1%)		 20.1
(0%)		 230.9
(5%)
Magnesium (mg)
(%DV)		 31.6
(8%)		 9.7
(2%)		 111.3
(27%)
Phosphorus, P (mg)
(%DV)		 56.6
(5%)		 24.4
(2%)		 182.3
(15%)
Sodium (mg)
(%DV)		 0.99
(0%)		 0.73
(0%)		 8.5
(0%)
Zinc, Zn (mg)
(%DV)		 0.7
(6%)		 0.22
(2%)		 1.2
(11%)
Copper, Cu (mg)
(%DV)		 0.37
(41%)		 0.05
(5%)		 0.35
(38%)
Manganese (mg)
(%DV)		 0.22
(10%)		 0.19
(8%)		 0.7
(31%)
Selenium, Se (mcg)
(%DV)		 3.1
(6%)		 0.38
(1%)		 7.2
(13%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 9 3 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0.03
(0%)		 0.17
(0%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.02
(2%)		 0.47
(39%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(2%)		 0
(0%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 0.41
(3%)		 0.03
(0%)		 0.87
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0
(0%)		 0.01
(0%)		 0.28
(6%)
Vitamin B6 (mg)
(%DV)		 0.07
(4%)		 0.01
(0%)		 0.13
(8%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 8.7
(2%)		 2.3
(1%)		 24.7
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 8.7
(2%)		 2.3
(1%)		 24.7
(6%)
Folate DFE (mcg)
(%)		 8.7
(2%)		 2.3
(1%)		 24.7
(6%)
Choline (mg)
(%DV)		 2.3
(0%)		 0.25
(0%)		 22.4
(4%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0.45
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0.81 0 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
184.9
Vitamin E (mg)
(%DV)		 0.02
(0%)		 0.05
(0%)		 0.09
(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)		 0
(0%)		 0
(0%)		 1.2
(1%)
Vitamin K1 (mcg) --
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 9 3 28
Water (g) 0.42
0.17
2
Ash (g) 0.4
0.18
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.02
-0.06
0.55
  Carbohydrates
Food # 1 2 3
Weight (g) 9 3 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.07
0.33
Glucose (Dextrose) (g) --
0.01
0.11
Fructose (g) --
0.01
0
Lactose (g) --
0
0
Maltose (g) --
0
0
Galactose (g) --
0
0
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 9 3 28
Monounsaturated Fats (g) 1.688
0.167
2.138
Polyunsaturated Fats (g) 1.96
0.8
8.159
Omega 3s (g)
(%AI)		 0.034
(2%)		 0.008
(0%)		 6.479
(405%)
Omega 6s (g)
(%AI)		 1.924
(11%)		 0.792
(5%)		 1.676
(10%)
Omega 3 to Omega 6 Ratio 0.02
0.01
3.86
Omega 6 to Omega 3 Ratio 56.85
103.64
0.26
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.008
(0%)		 6.479
(405%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) --
0
0.002
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0.001
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
0
--
Myristic Acid (14:0) (g) 0.011
0.002
0.002
Pentadecanoic Acid (15:0) (g) --
0
0.001
Palmitic Acid (16:0) (g) 0.4
0.1
0.615
Margaric Acid (17:0) (g) --
0
0.005
Stearic Acid (18:0) (g) 0.188
0.022
0.378
Arachidic Acid (20:0) (g) --
0.001
0.015
Behenic Acid (22:0) (g) --
0
0.015
Lignoceric Acid (24:0) (g) --
0
0.009
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0.013
0.001
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
0
--
Oleic Acid (18:1) (g) 1.667
0.164
2.09
c-Oleic Acid (18:1 cis) (g) --
0.164
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.006
0.002
0.019
Docosenoic Acid (22:1) (g) 0
0
0.004
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
0.018
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.924
0.792
1.676
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.034
0.008
6.479
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
0
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
0
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
0
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.064
--
--
Stigmasterol (g) --
0
0.003
Campesterol (g) --
0.001
0.013
Beta-sitosterol (g) --
0.003
0.026
Amino Acids
Food # 1 2 3
Weight (g) 9 3 28
Essential  
Histidine (mg)
(%RDI)		 47
(7%)		 13
(2%)		 134
(19%)
Isoleucine (mg)
(%RDI)		 69
(5%)		 23
(2%)		 254
(18%)
Leucine (mg)
(%RDI)		 122
(4%)		 37
(1%)		 351
(13%)
Lysine (mg)
(%RDI)		 51
(2%)		 27
(1%)		 245
(12%)
Methionine (mg)
(%RDI)		 53
(7%)		 14
(2%)		 105
(14%)
Phenylalanine (mg)
(%RDI)		 85
(10%)		 21
(2%)		 272
(31%)
Threonine (mg)
(%RDI)		 66
(6%)		 19
(2%)		 218
(21%)
Tryptophan (mg)
(%RDI)		 35
(12%)		 5
(2%)		 84
(30%)
Valine (mg)
(%RDI)		 89
(5%)		 31
(2%)		 304
(17%)
Conditional  
Arginine (mg) 237
54
547
Cystine (mg)
(%RDI)		 32
(11%)		 8
(3%)		 97
(34%)
Glycine (mg) 109
27
354
Proline (mg) 73
77
229
Tyrosine (mg)
(%RDI)		 67
(8%)		 20
(2%)		 140
(16%)
Non-Essential  
Alanine (mg) 83
23
263
Aspartic acid (mg) 148
66
581
Betaine (mg) --
0.03
0.88
Glutamic acid (mg) 356
120
1147
Hydroxyproline (mg) --
0
50
Serine (mg) 87
27
275
Data Source
Seeds, sesame seeds, whole, dried
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Poppy Seeds
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Flax Seeds
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.