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Dry Roasted Sunflower Seeds
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Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
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Flax Seeds
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Dry Roasted Sunflower Seeds 1 oz (x1) 8% DV 165 calories
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 8% DV 163 calories
  • Flax Seeds 1oz (x1) 8% DV 152 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Dry Roasted Sunflower Seeds 1 oz (x1) 18% DV 14.1g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 18% DV 13.9g
  • Flax Seeds 1oz (x1) 15% DV 12g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Dry Roasted Sunflower Seeds 1 oz (x1) 2% DV 6.8g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 2% DV 4.2g
  • Flax Seeds 1oz (x1) 3% DV 8.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Dry Roasted Sunflower Seeds 1 oz (x1) 11% DV 5.5g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 17% DV 8.5g
  • Flax Seeds 1oz (x1) 10% DV 5.2g

Cholesterol Comparison


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

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Dry Roasted Sunflower Seeds 1 oz (x1) 7% DV 1.5g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 12% DV 2.4g
  • Flax Seeds 1oz (x1) 5% DV 1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Dry Roasted Sunflower Seeds 1 oz (x1) 11% DV 3.2g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 7% DV 1.8g
  • Flax Seeds 1oz (x1) 28% DV 7.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Dry Roasted Sunflower Seeds 1 oz (x1) 2% DV 0.78g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 0.37g
  • Flax Seeds 1oz (x1) 1% DV 0.44g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Dry Roasted Sunflower Seeds 1 oz (x1) 6% DV 1.1mg
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 13% DV 2.3mg
  • Flax Seeds 1oz (x1) 9% DV 1.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Dry Roasted Sunflower Seeds 1 oz (x1) 2% DV 19.9mg
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 14.8mg
  • Flax Seeds 1oz (x1) 6% DV 72.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Dry Roasted Sunflower Seeds 1 oz (x1) 5% DV 241.4mg
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 5% DV 223.8mg
  • Flax Seeds 1oz (x1) 5% DV 230.9mg
Comparison Table

Table Legend

  1. Dry Roasted Sunflower Seeds
  2. Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
  3. Flax Seeds
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)		 165
(8%)		 163
(8%)		 152
(8%)
Fat (g)
(%DV)		 14.1
(18%)		 13.9
(18%)		 12
(15%)
Protein (g)
(%DV)		 5.5
(11%)		 8.5
(17%)		 5.2
(10%)
Carbohydrate (g)
(%DV)		 6.8
(2%)		 4.2
(2%)		 8.2
(3%)
Sugars (g)
(%DV)		 0.78
(2%)		 0.37
(1%)		 0.44
(1%)
Fiber (g)
(%DV)		 3.2
(11%)		 1.8
(7%)		 7.8
(28%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1.5
(7%)		 2.4
(12%)		 1
(5%)
Net-Carbs (g) 3.7
2.3
0.45
Trans Fatty Acids (g) --
0.01
--
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)		 19.9
(2%)		 14.8
(1%)		 72.4
(6%)
Iron, Fe (mg)
(%DV)		 1.1
(6%)		 2.3
(13%)		 1.6
(9%)
Potassium, K (mg)
(%DV)		 241.4
(5%)		 223.8
(5%)		 230.9
(5%)
Magnesium (mg)
(%DV)		 36.6
(9%)		 156.2
(37%)		 111.3
(27%)
Phosphorus, P (mg)
(%DV)		 328
(26%)		 333.4
(27%)		 182.3
(15%)
Sodium (mg)
(%DV)		 0.85
(0%)		 5.1
(0%)		 8.5
(0%)
Zinc, Zn (mg)
(%DV)		 1.5
(14%)		 2.2
(20%)		 1.2
(11%)
Copper, Cu (mg)
(%DV)		 0.52
(58%)		 0.36
(40%)		 0.35
(38%)
Manganese (mg)
(%DV)		 0.6
(26%)		 1.3
(55%)		 0.7
(31%)
Selenium, Se (mcg)
(%DV)		 22.5
(41%)		 2.7
(5%)		 7.2
(13%)
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)		 0.4
(0%)		 0.51
(1%)		 0.17
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.02
(2%)		 0.47
(39%)
Riboflavin (B2) (mg)
(%DV)		 0.07
(5%)		 0.04
(3%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 2
(12%)		 1.3
(8%)		 0.87
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 2
(40%)		 0.16
(3%)		 0.28
(6%)
Vitamin B6 (mg)
(%DV)		 0.23
(13%)		 0.03
(2%)		 0.13
(8%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 67.3
(17%)		 16.2
(4%)		 24.7
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 67.3
(17%)		 16.2
(4%)		 24.7
(6%)
Folate DFE (mcg)
(%)		 67.3
(17%)		 16.2
(4%)		 24.7
(6%)
Choline (mg)
(%DV)		 15.6
(3%)		 17.9
(3%)		 22.4
(4%)
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
(0%)		 0.28
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 2.6 2.3 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
8.5
184.9
Vitamin E (mg)
(%DV)		 7.4
(49%)		 0.16
(1%)		 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)		 0.77
(1%)		 1.3
(1%)		 1.2
(1%)
Vitamin K1 (mcg) --
0
0
Menaquinone-4 (K2) (mcg) --
0
--
  Other
Food # 1 2 3
Weight (g) 28 28 28
Water (g) 0.34
0.58
2
Ash (g) 2
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 8.51
7.47
0.55
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.32
0.33
Glucose (Dextrose) (g) --
0.02
0.11
Fructose (g) --
0.02
0
Lactose (g) --
0
0
Maltose (g) --
0
0
Galactose (g) --
0
0
Starch (g) --
0.21
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 28 28
Monounsaturated Fats (g) 2.699
4.468
2.138
Polyunsaturated Fats (g) 9.339
5.639
8.159
Omega 3s (g)
(%AI)		 0.02
(1%)		 0.032
(2%)		 6.479
(405%)
Omega 6s (g)
(%AI)		 9.31
(55%)		 5.558
(33%)		 1.676
(10%)
Omega 3 to Omega 6 Ratio 0
0.01
3.86
Omega 6 to Omega 3 Ratio 475.1
176.32
0.26
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.032
(2%)		 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) --
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
5.555
--
gamma-Linolenic Acid (GLA) (g) --
0
--
c-c-n6-Eicosadienoic Acid (g) --
0.003
0.002
DHG-linolenic acid (DGLA) (g) --
0
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0.002
0
Caprylic Acid (8:0) (g) 0
0.001
0
Capric Acid (10:0) (g) 0
0.001
0
Lauric Acid (12:0) (g) 0
0.002
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.014
0.016
0.002
Pentadecanoic Acid (15:0) (g) --
0.002
0.001
Palmitic Acid (16:0) (g) 0.797
1.474
0.615
Margaric Acid (17:0) (g) --
0.011
0.005
Stearic Acid (18:0) (g) 0.628
0.827
0.378
Arachidic Acid (20:0) (g) --
0.061
0.015
Behenic Acid (22:0) (g) --
0.017
0.015
Lignoceric Acid (24:0) (g) --
0.012
0.009
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0.014
0.012
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
0.012
--
Heptadecenoic Acid (17:1) (g) --
0
--
Oleic Acid (18:1) (g) 2.669
4.438
2.09
c-Oleic Acid (18:1 cis) (g) --
4.434
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.014
0.015
0.019
Docosenoic Acid (22:1) (g) 0
0
0.004
c-Docosenoic Acid (22:1 c) (g) --
0
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.003
0.018
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 9.31
5.564
1.676
Conjugated Linoleic Acid (CLAs) (g) --
0.001
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.02
0.032
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
0.035
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
0.001
--
Trans Fats  
t-Polyenoic Fats (g) --
0.007
--
t-Monoenoic Fats (g) --
0.005
--
t-Palmitoleic Acid (16:1 t) (g) --
0
--
t-Oleic Acid (18:1 t) (g) --
0.004
--
t-Docosenoic Acid (22:1 t) (g) --
0
--
t-Octadecadienoic Acid (18:2 t) (g) --
0.007
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
0
0.003
Campesterol (g) --
0.001
0.013
Beta-sitosterol (g) --
0.004
0.026
Amino Acids
Food # 1 2 3
Weight (g) 28 28 28
Essential  
Histidine (mg)
(%RDI)		 152
(22%)		 219
(31%)		 134
(19%)
Isoleucine (mg)
(%RDI)		 275
(20%)		 359
(26%)		 254
(18%)
Leucine (mg)
(%RDI)		 400
(15%)		 678
(25%)		 351
(13%)
Lysine (mg)
(%RDI)		 226
(11%)		 346
(16%)		 245
(12%)
Methionine (mg)
(%RDI)		 119
(16%)		 169
(23%)		 105
(14%)
Phenylalanine (mg)
(%RDI)		 282
(32%)		 486
(56%)		 272
(31%)
Threonine (mg)
(%RDI)		 224
(21%)		 280
(27%)		 218
(21%)
Tryptophan (mg)
(%RDI)		 84
(30%)		 162
(58%)		 84
(30%)
Valine (mg)
(%RDI)		 317
(17%)		 443
(24%)		 304
(17%)
Conditional  
Arginine (mg) 579
1501
547
Cystine (mg)
(%RDI)		 109
(38%)		 93
(32%)		 97
(34%)
Glycine (mg) 352
517
354
Proline (mg) 285
369
229
Tyrosine (mg)
(%RDI)		 160
(18%)		 306
(35%)		 140
(16%)
Non-Essential  
Alanine (mg) 269
416
263
Aspartic acid (mg) 590
830
581
Betaine (mg) --
0.43
0.88
Glutamic acid (mg) 1345
1735
1147
Hydroxyproline (mg) --
--
50
Serine (mg) 259
469
275
Data Source
Dry Roasted Sunflower 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) (Unsalted)
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.