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Dried Pumpkin And Squash Seeds
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Roasted Squash And Pumpkin Seeds (With Shells)
×
Seeds, watermelon seed kernels, dried
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 8% DV 159 calories
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 6% DV 127 calories
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 8% DV 158 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 18% DV 13.9g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 7% DV 5.5g
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 17% DV 13.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 3g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 6% DV 15.3g
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 2% DV 4.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 17% DV 8.6g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 11% DV 5.3g
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 16% DV 8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 0% DV 0mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 0% DV 0mg
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 12% DV 2.5g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 5% DV 1g
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 14% DV 2.8g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 6% DV 1.7g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 19% DV 5.2g
  • Seeds, watermelon seed kernels, dried 1 oz (x1) --% DV --g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 0.4g
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) --% DV --g
  • Seeds, watermelon seed kernels, dried 1 oz (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 14% DV 2.5mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 5% DV 0.94mg
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 11% DV 2.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 1% DV 13.1mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 1% DV 15.6mg
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 1% DV 15.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Dried Pumpkin And Squash Seeds 1 oz (x1) 5% DV 229.8mg
  • Roasted Squash And Pumpkin Seeds (With Shells) 1 oz (85 seeds) (x1) 6% DV 261mg
  • Seeds, watermelon seed kernels, dried 1 oz (x1) 4% DV 184mg
Comparison Table

Table Legend

  1. Dried Pumpkin And Squash Seeds
  2. Roasted Squash And Pumpkin Seeds (With Shells)
  3. Seeds, watermelon seed kernels, dried
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)		 159
(8%)		 127
(6%)		 158
(8%)
Fat (g)
(%DV)		 13.9
(18%)		 5.5
(7%)		 13.5
(17%)
Protein (g)
(%DV)		 8.6
(17%)		 5.3
(11%)		 8
(16%)
Carbohydrate (g)
(%DV)		 3
(1%)		 15.3
(6%)		 4.3
(2%)
Sugars (g)
(%DV)		 0.4
(1%)		 --
(--%)		 --
(--%)
Fiber (g)
(%DV)		 1.7
(6%)		 5.2
(19%)		 --
(--%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 2.5
(12%)		 1
(5%)		 2.8
(14%)
Net-Carbs (g) 1.3
10
4.3
Trans Fatty Acids (g) 0.02
--
--
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)		 13.1
(1%)		 15.6
(1%)		 15.3
(1%)
Iron, Fe (mg)
(%DV)		 2.5
(14%)		 0.94
(5%)		 2.1
(11%)
Potassium, K (mg)
(%DV)		 229.8
(5%)		 261
(6%)		 184
(4%)
Magnesium (mg)
(%DV)		 168.1
(40%)		 74.4
(18%)		 146.3
(35%)
Phosphorus, P (mg)
(%DV)		 350.2
(28%)		 26.1
(2%)		 214.4
(17%)
Sodium (mg)
(%DV)		 2
(0%)		 5.1
(0%)		 28.1
(1%)
Zinc, Zn (mg)
(%DV)		 2.2
(20%)		 2.9
(27%)		 2.9
(26%)
Copper, Cu (mg)
(%DV)		 0.38
(42%)		 0.2
(22%)		 0.19
(22%)
Manganese (mg)
(%DV)		 1.3
(56%)		 0.14
(6%)		 0.46
(20%)
Selenium, Se (mcg)
(%DV)		 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)		 0.28
(0%)		 0.85
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.54
(1%)		 0.09
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.08
(6%)		 0.01
(1%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.04
(3%)		 0.01
(1%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 1.4
(9%)		 0.08
(1%)		 1
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.21
(4%)		 0.02
(0%)		 0.1
(2%)
Vitamin B6 (mg)
(%DV)		 0.04
(2%)		 0.01
(1%)		 0.03
(1%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 16.5
(4%)		 2.6
(1%)		 16.5
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 16.5
(4%)		 2.6
(1%)		 16.5
(4%)
Folate DFE (mcg)
(%)		 16.5
(4%)		 2.6
(1%)		 16.5
(4%)
Choline (mg)
(%DV)		 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%)		 --
(--%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0.28
(0%)		 --
(--%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0.28
(0%)		 --
(--%)		 --
(--%)
Vitamin A, IU (IU) 4.5 17.6 0
Lycopene (mcg) 0
--
--
Lut + Zeaxanthin (mcg) 21
--
--
Vitamin E (mg)
(%DV)		 0.62
(4%)		 --
(--%)		 --
(--%)
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%)		 --
(--%)		 --
(--%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) 0
--
--
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 1.5
1.3
1.4
Ash (g) 1
1
1
Alcohol (g) 0
--
--
Caffeine (mg) 0
--
--
Theobromine (mg) 0
--
--
PRAL score 7.72
-4.12
3.95
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.32
--
--
Glucose (Dextrose) (g) 0.04
--
--
Fructose (g) 0.04
--
--
Lactose (g) 0
--
--
Maltose (g) 0
--
--
Galactose (g) 0
--
--
Starch (g) 0.42
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (g) 4.613
1.713
2.104
Polyunsaturated Fats (g) 5.957
2.512
7.979
Omega 3s (g)
(%AI)		 0.034
(2%)		 0.022
(1%)		 --
(--%)
Omega 6s (g)
(%AI)		 5.871
(35%)		 2.488
(15%)		 7.979
(47%)
Omega 3 to Omega 6 Ratio 0.01
0.01
--
Omega 6 to Omega 3 Ratio 172.26
113.75
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.034
(2%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
--
Docosapentaenoic Acid (DPA) (g) 0
--
--
Docosahexaenoic Acid (DHA) (g) 0
--
--
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 5.869
--
--
gamma-Linolenic Acid (GLA) (g) 0
--
--
c-c-n6-Eicosadienoic Acid (g) 0.001
--
--
DHG-linolenic acid (DGLA) (g) 0
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
--
Caproic (6:0) (g) 0
--
--
Caprylic Acid (8:0) (g) 0
--
--
Capric Acid (10:0) (g) 0.001
--
--
Lauric Acid (12:0) (g) 0.002
0.005
--
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.017
0.006
--
Pentadecanoic Acid (15:0) (g) 0.002
--
--
Palmitic Acid (16:0) (g) 1.523
0.674
1.537
Margaric Acid (17:0) (g) 0.011
--
--
Stearic Acid (18:0) (g) 0.815
0.338
1.221
Arachidic Acid (20:0) (g) 0.06
--
--
Behenic Acid (22:0) (g) 0.016
--
--
Lignoceric Acid (24:0) (g) 0.012
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0.014
0.012
0.026
cis-Palmitoleic Acid (16:1 cis) (g) 0.014
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
Oleic Acid (18:1) (g) 4.582
1.7
2.078
c-Oleic Acid (18:1 cis) (g) 4.575
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.016
--
--
Docosenoic Acid (22:1) (g) 0
--
--
c-Docosenoic Acid (22:1 c) (g) 0
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0.001
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 5.882
2.488
7.979
Conjugated Linoleic Acid (CLAs) (g) 0.001
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.034
0.022
--
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
--
--
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0.037
--
--
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0.002
--
--
Trans Fats  
t-Polyenoic Fats (g) 0.011
--
--
t-Monoenoic Fats (g) 0.007
--
--
t-Palmitoleic Acid (16:1 t) (g) 0
--
--
t-Oleic Acid (18:1 t) (g) 0.007
--
--
t-Docosenoic Acid (22:1 t) (g) 0
--
--
t-Octadecadienoic Acid (18:2 t) (g) 0.011
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Essential  
Histidine (mg)
(%RDI)		 222
(32%)		 146
(21%)		 220
(31%)
Isoleucine (mg)
(%RDI)		 364
(26%)		 272
(19%)		 381
(27%)
Leucine (mg)
(%RDI)		 687
(25%)		 446
(16%)		 610
(22%)
Lysine (mg)
(%RDI)		 351
(17%)		 394
(19%)		 252
(12%)
Methionine (mg)
(%RDI)		 171
(24%)		 118
(16%)		 237
(33%)
Phenylalanine (mg)
(%RDI)		 492
(56%)		 262
(30%)		 577
(66%)
Threonine (mg)
(%RDI)		 283
(27%)		 194
(18%)		 316
(30%)
Tryptophan (mg)
(%RDI)		 164
(58%)		 93
(33%)		 111
(40%)
Valine (mg)
(%RDI)		 448
(25%)		 423
(23%)		 442
(24%)
Conditional  
Arginine (mg) 1520
866
1391
Cystine (mg)
(%RDI)		 94
(33%)		 65
(23%)		 124
(43%)
Glycine (mg) 523
386
472
Proline (mg) 374
215
355
Tyrosine (mg)
(%RDI)		 310
(35%)		 219
(25%)		 289
(33%)
Non-Essential  
Alanine (mg) 422
248
424
Aspartic acid (mg) 841
532
785
Betaine (mg) --
--
--
Glutamic acid (mg) 1757
926
1619
Hydroxyproline (mg) --
--
--
Serine (mg) 475
247
428
Data Source
Dried Pumpkin And Squash Seeds
USDA Food Data Central Standard Release (Common)
Roasted Squash And Pumpkin Seeds (With Shells)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Seeds, watermelon seed kernels, dried
USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.