Nutrition Comparison Tool

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      Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      ×
      Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      ×
      Dry Roasted Peanuts
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 8% DV 163 calories
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 8% DV 163 calories
      • Dry Roasted Peanuts 1 oz (x1) 8% DV 167 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 18% DV 13.9g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 18% DV 13.9g
      • Dry Roasted Peanuts 1 oz (x1) 18% DV 14.1g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 2% DV 4.2g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 2% DV 4.2g
      • Dry Roasted Peanuts 1 oz (x1) 2% DV 6g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 17% DV 8.5g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 17% DV 8.5g
      • Dry Roasted Peanuts 1 oz (x1) 14% DV 6.9g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 0% DV 0mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 0% DV 0mg
      • Dry Roasted Peanuts 1 oz (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 12% DV 2.4g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 12% DV 2.4g
      • Dry Roasted Peanuts 1 oz (x1) 11% DV 2.2g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 7% DV 1.8g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 7% DV 1.8g
      • Dry Roasted Peanuts 1 oz (x1) 9% DV 2.4g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 0.37g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 0.37g
      • Dry Roasted Peanuts 1 oz (x1) 3% DV 1.4g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 13% DV 2.3mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 13% DV 2.3mg
      • Dry Roasted Peanuts 1 oz (x1) 2% DV 0.45mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 14.8mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 14.8mg
      • Dry Roasted Peanuts 1 oz (x1) 1% DV 16.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 5% DV 223.8mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 5% DV 223.8mg
      • Dry Roasted Peanuts 1 oz (x1) 4% DV 180.1mg
      Comparison Table

      Table Legend

      1. Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      2. Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      3. Dry Roasted Peanuts
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 28 28
      Calories
      (%DV)
      163
      (8%)
      163
      (8%)
      167
      (8%)
      Fat (g)
      (%DV)
      13.9
      (18%)
      13.9
      (18%)
      14.1
      (18%)
      Protein (g)
      (%DV)
      8.5
      (17%)
      8.5
      (17%)
      6.9
      (14%)
      Carbohydrate (g)
      (%DV)
      4.2
      (2%)
      4.2
      (2%)
      6
      (2%)
      Sugars (g)
      (%DV)
      0.37
      (1%)
      0.37
      (1%)
      1.4
      (3%)
      Fiber (g)
      (%DV)
      1.8
      (7%)
      1.8
      (7%)
      2.4
      (9%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      2.4
      (12%)
      2.4
      (12%)
      2.2
      (11%)
      Net-Carbs (g) 2.3
      2.3
      3.7
      Trans Fatty Acids (g) 0.01
      0.01
      0.01
        Minerals
      Food # 1 2 3
      Weight (g) 28 28 28
      Calcium (mg)
      (%DV)
      14.8
      (1%)
      14.8
      (1%)
      16.5
      (1%)
      Iron, Fe (mg)
      (%DV)
      2.3
      (13%)
      2.3
      (13%)
      0.45
      (2%)
      Potassium, K (mg)
      (%DV)
      223.8
      (5%)
      223.8
      (5%)
      180.1
      (4%)
      Magnesium (mg)
      (%DV)
      156.2
      (37%)
      156.2
      (37%)
      50.6
      (12%)
      Phosphorus, P (mg)
      (%DV)
      333.4
      (27%)
      333.4
      (27%)
      103.1
      (8%)
      Sodium (mg)
      (%DV)
      5.1
      (0%)
      5.1
      (0%)
      1.7
      (0%)
      Zinc, Zn (mg)
      (%DV)
      2.2
      (20%)
      2.2
      (20%)
      0.79
      (7%)
      Copper, Cu (mg)
      (%DV)
      0.36
      (40%)
      0.36
      (40%)
      0.12
      (14%)
      Manganese (mg)
      (%DV)
      1.3
      (55%)
      1.3
      (55%)
      0.51
      (22%)
      Selenium, Se (mcg)
      (%DV)
      2.7
      (5%)
      2.7
      (5%)
      2.6
      (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
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0.51
      (1%)
      0.51
      (1%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.02
      (2%)
      0.02
      (2%)
      0.04
      (4%)
      Riboflavin (B2) (mg)
      (%DV)
      0.04
      (3%)
      0.04
      (3%)
      0.06
      (4%)
      Niacin (B3) (mg)
      (%DV)
      1.3
      (8%)
      1.3
      (8%)
      4.1
      (25%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.16
      (3%)
      0.16
      (3%)
      0.29
      (6%)
      Vitamin B6 (mg)
      (%DV)
      0.03
      (2%)
      0.03
      (2%)
      0.13
      (8%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      16.2
      (4%)
      16.2
      (4%)
      27.5
      (7%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      16.2
      (4%)
      16.2
      (4%)
      27.5
      (7%)
      Folate DFE (mcg)
      (%)
      16.2
      (4%)
      16.2
      (4%)
      27.5
      (7%)
      Choline (mg)
      (%DV)
      17.9
      (3%)
      17.9
      (3%)
      18.3
      (3%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      1.4
      (0%)
      1.4
      (0%)
      0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0.28
      (0%)
      0.28
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 2.3 2.3 0
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 8.5
      8.5
      0
      Vitamin E (mg)
      (%DV)
      0.16
      (1%)
      0.16
      (1%)
      1.4
      (9%)
      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)
      1.3
      (1%)
      1.3
      (1%)
      0
      (0%)
      Vitamin K1 (mcg) 0
      0
      0
      Menaquinone-4 (K2) (mcg) 0
      0
      0
        Other
      Food # 1 2 3
      Weight (g) 28 28 28
      Water (g) 0.58
      0.58
      0.51
      Ash (g) 1
      1
      0.83
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 7.47
      7.47
      1.86
        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
      1.4
      Glucose (Dextrose) (g) 0.02
      0.02
      0
      Fructose (g) 0.02
      0.02
      0
      Lactose (g) 0
      0
      0
      Maltose (g) 0
      0
      0
      Galactose (g) 0
      0
      0
      Starch (g) 0.21
      0.21
      1.2
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 28 28 28
      Monounsaturated Fats (g) 4.468
      4.468
      7.435
      Polyunsaturated Fats (g) 5.639
      5.639
      2.776
      Omega 3s (g)
      (%AI)
      0.032
      (2%)
      0.032
      (2%)
      0.007
      (0%)
      Omega 6s (g)
      (%AI)
      5.558
      (33%)
      5.558
      (33%)
      2.754
      (16%)
      Omega 3 to Omega 6 Ratio 0.01
      0.01
      0
      Omega 6 to Omega 3 Ratio 176.32
      176.32
      373
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.032
      (2%)
      0.032
      (2%)
      0.007
      (0%)
      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) 0
      0
      0.003
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 5.555
      5.555
      2.753
      gamma-Linolenic Acid (GLA) (g) 0
      0
      0
      c-c-n6-Eicosadienoic Acid (g) 0.003
      0.003
      0.001
      DHG-linolenic acid (DGLA) (g) 0
      0
      0
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      0
      Caproic (6:0) (g) 0.002
      0.002
      0
      Caprylic Acid (8:0) (g) 0.001
      0.001
      0
      Capric Acid (10:0) (g) 0.001
      0.001
      0
      Lauric Acid (12:0) (g) 0.002
      0.002
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.016
      0.016
      0.005
      Pentadecanoic Acid (15:0) (g) 0.002
      0.002
      0.001
      Palmitic Acid (16:0) (g) 1.474
      1.474
      1.131
      Margaric Acid (17:0) (g) 0.011
      0.011
      0.012
      Stearic Acid (18:0) (g) 0.827
      0.827
      0.341
      Arachidic Acid (20:0) (g) 0.061
      0.061
      0.163
      Behenic Acid (22:0) (g) 0.017
      0.017
      0.345
      Lignoceric Acid (24:0) (g) 0.012
      0.012
      0.196
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0
      0
      Pentadecenoic Acid (15:1) (g) 0
      0
      0
      Palmitoleic Acid (16:1) (g) 0.012
      0.012
      0.009
      cis-Palmitoleic Acid (16:1 cis) (g) 0.012
      0.012
      0.009
      Heptadecenoic Acid (17:1) (g) 0
      0
      0.009
      Oleic Acid (18:1) (g) 4.438
      4.438
      7.224
      c-Oleic Acid (18:1 cis) (g) 4.434
      4.434
      7.22
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.015
      0.015
      0.178
      Docosenoic Acid (22:1) (g) 0
      0
      0.016
      c-Docosenoic Acid (22:1 c) (g) 0
      0
      0.015
      c-Tetracosenoic Acid (24:1 c) (g) 0.003
      0.003
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 5.564
      5.564
      2.759
      Conjugated Linoleic Acid (CLAs) (g) 0.001
      0.001
      0.003
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.032
      0.032
      0.007
      Octadecatrienoic Acid (mixed) (g) --
      --
      0
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0
      0
      0.003
      Eicosatetraenoic Acid 20:4 (g) 0.035
      0.035
      0.005
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) 0.001
      0.001
      0
      Trans Fats  
      t-Polyenoic Fats (g) 0.007
      0.007
      0.003
      t-Monoenoic Fats (g) 0.005
      0.005
      0.004
      t-Palmitoleic Acid (16:1 t) (g) 0
      0
      0
      t-Oleic Acid (18:1 t) (g) 0.004
      0.004
      0.004
      t-Docosenoic Acid (22:1 t) (g) 0
      0
      0
      t-Octadecadienoic Acid (18:2 t) (g) 0.007
      0.007
      0.003
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) 0
      0
      --
      Campesterol (g) 0.001
      0.001
      --
      Beta-sitosterol (g) 0.004
      0.004
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 28 28
      Essential  
      Histidine (mg)
      (%RDI)
      219
      (31%)
      219
      (31%)
      170
      (24%)
      Isoleucine (mg)
      (%RDI)
      359
      (26%)
      359
      (26%)
      237
      (17%)
      Leucine (mg)
      (%RDI)
      678
      (25%)
      678
      (25%)
      436
      (16%)
      Lysine (mg)
      (%RDI)
      346
      (16%)
      346
      (16%)
      241
      (11%)
      Methionine (mg)
      (%RDI)
      169
      (23%)
      169
      (23%)
      83
      (11%)
      Phenylalanine (mg)
      (%RDI)
      486
      (56%)
      486
      (56%)
      348
      (40%)
      Threonine (mg)
      (%RDI)
      280
      (27%)
      280
      (27%)
      230
      (22%)
      Tryptophan (mg)
      (%RDI)
      162
      (58%)
      162
      (58%)
      65
      (23%)
      Valine (mg)
      (%RDI)
      443
      (24%)
      443
      (24%)
      282
      (15%)
      Conditional  
      Arginine (mg) 1501
      1501
      804
      Cystine (mg)
      (%RDI)
      93
      (32%)
      93
      (32%)
      86
      (30%)
      Glycine (mg) 517
      517
      405
      Proline (mg) 369
      369
      297
      Tyrosine (mg)
      (%RDI)
      306
      (35%)
      306
      (35%)
      273
      (31%)
      Non-Essential  
      Alanine (mg) 416
      416
      267
      Aspartic acid (mg) 830
      830
      820
      Betaine (mg) 0.43
      0.43
      0.11
      Glutamic acid (mg) 1735
      1735
      1406
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 469
      469
      331
      Data Source
      Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      USDA Food Data Central Standard Release (Common)
      Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      USDA Food Data Central Standard Release (Common)
      Dry Roasted Peanuts
      USDA Food Data Central Standard Release (Common)