Nutrition Comparison Tool

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      Dry-Roasted Mixed Nuts (Salted)
      ×
      Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      ×
      Seeds, watermelon seed kernels, dried
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 9% DV 172 calories
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 8% DV 163 calories
      • Seeds, watermelon seed kernels, dried 1 oz (x1) 8% DV 158 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 19% DV 15.2g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 18% DV 13.9g
      • Seeds, watermelon seed kernels, dried 1 oz (x1) 17% DV 13.5g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 2% DV 6.4g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 2% DV 4.2g
      • Seeds, watermelon seed kernels, dried 1 oz (x1) 2% DV 4.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 11% DV 5.5g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 17% DV 8.5g
      • Seeds, watermelon seed kernels, dried 1 oz (x1) 16% DV 8g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 0% DV 0mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 0% DV 0mg
      • Seeds, watermelon seed kernels, dried 1 oz (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 11% DV 2.3g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 12% DV 2.4g
      • Seeds, watermelon seed kernels, dried 1 oz (x1) 14% DV 2.8g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 6% DV 1.8g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 7% DV 1.8g
      • Seeds, watermelon seed kernels, dried 1 oz (x1) --% DV --g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 3% DV 1.4g
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 0.37g
      • Seeds, watermelon seed kernels, dried 1 oz (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 6% DV 1.1mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 13% DV 2.3mg
      • Seeds, watermelon seed kernels, dried 1 oz (x1) 11% DV 2.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 2% DV 24.7mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 14.8mg
      • Seeds, watermelon seed kernels, dried 1 oz (x1) 1% DV 15.3mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Dry-Roasted Mixed Nuts (Salted) 1 oz (x1) 4% DV 182.6mg
      • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 5% DV 223.8mg
      • Seeds, watermelon seed kernels, dried 1 oz (x1) 4% DV 184mg
      Comparison Table

      Table Legend

      1. Dry-Roasted Mixed Nuts (Salted)
      2. Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      3. Seeds, watermelon seed kernels, dried
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 28 28
      Calories
      (%DV)
      172
      (9%)
      163
      (8%)
      158
      (8%)
      Fat (g)
      (%DV)
      15.2
      (19%)
      13.9
      (18%)
      13.5
      (17%)
      Protein (g)
      (%DV)
      5.5
      (11%)
      8.5
      (17%)
      8
      (16%)
      Carbohydrate (g)
      (%DV)
      6.4
      (2%)
      4.2
      (2%)
      4.3
      (2%)
      Sugars (g)
      (%DV)
      1.4
      (3%)
      0.37
      (1%)
      --
      (--%)
      Fiber (g)
      (%DV)
      1.8
      (6%)
      1.8
      (7%)
      --
      (--%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      2.3
      (11%)
      2.4
      (12%)
      2.8
      (14%)
      Net-Carbs (g) 4.5
      2.3
      4.3
      Trans Fatty Acids (g) 0.01
      0.01
      --
        Minerals
      Food # 1 2 3
      Weight (g) 28 28 28
      Calcium (mg)
      (%DV)
      24.7
      (2%)
      14.8
      (1%)
      15.3
      (1%)
      Iron, Fe (mg)
      (%DV)
      1.1
      (6%)
      2.3
      (13%)
      2.1
      (11%)
      Potassium, K (mg)
      (%DV)
      182.6
      (4%)
      223.8
      (5%)
      184
      (4%)
      Magnesium (mg)
      (%DV)
      64.5
      (15%)
      156.2
      (37%)
      146.3
      (35%)
      Phosphorus, P (mg)
      (%DV)
      124.4
      (10%)
      333.4
      (27%)
      214.4
      (17%)
      Sodium (mg)
      (%DV)
      1.1
      (0%)
      5.1
      (0%)
      28.1
      (1%)
      Zinc, Zn (mg)
      (%DV)
      1.2
      (10%)
      2.2
      (20%)
      2.9
      (26%)
      Copper, Cu (mg)
      (%DV)
      0.43
      (48%)
      0.36
      (40%)
      0.19
      (22%)
      Manganese (mg)
      (%DV)
      0.74
      (32%)
      1.3
      (55%)
      0.46
      (20%)
      Selenium, Se (mcg)
      (%DV)
      2.6
      (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
      (0%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0.23
      (0%)
      0.51
      (1%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.09
      (7%)
      0.02
      (2%)
      0.05
      (4%)
      Riboflavin (B2) (mg)
      (%DV)
      0.11
      (9%)
      0.04
      (3%)
      0.04
      (3%)
      Niacin (B3) (mg)
      (%DV)
      1.8
      (11%)
      1.3
      (8%)
      1
      (6%)
      Vitamin B5 (PA) (mg)
      (%DV)
      --
      (--%)
      0.16
      (3%)
      0.1
      (2%)
      Vitamin B6 (mg)
      (%DV)
      0.1
      (6%)
      0.03
      (2%)
      0.03
      (1%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      17
      (4%)
      16.2
      (4%)
      16.5
      (4%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      17
      (4%)
      16.2
      (4%)
      16.5
      (4%)
      Folate DFE (mcg)
      (%)
      17
      (4%)
      16.2
      (4%)
      16.5
      (4%)
      Choline (mg)
      (%DV)
      16.8
      (3%)
      17.9
      (3%)
      --
      (--%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      0.57
      (0%)
      1.4
      (0%)
      --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0.28
      (0%)
      --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Vitamin A, IU (IU) 1.1 2.3 0
      Lycopene (mcg) 0
      0
      --
      Lut + Zeaxanthin (mcg) 5.4
      8.5
      --
      Vitamin E (mg)
      (%DV)
      1.7
      (12%)
      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)
      3.4
      (3%)
      1.3
      (1%)
      --
      (--%)
      Vitamin K1 (mcg) --
      0
      --
      Menaquinone-4 (K2) (mcg) --
      0
      --
        Other
      Food # 1 2 3
      Weight (g) 28 28 28
      Water (g) 0.6
      0.58
      1.4
      Ash (g) 0.7
      1
      1
      Alcohol (g) 0
      0
      --
      Caffeine (mg) 0
      0
      --
      Theobromine (mg) 0
      0
      --
      PRAL score 1.45
      7.47
      3.95
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 28 28
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 1.4
      0.32
      --
      Glucose (Dextrose) (g) 0
      0.02
      --
      Fructose (g) 0
      0.02
      --
      Lactose (g) 0
      0
      --
      Maltose (g) 0
      0
      --
      Galactose (g) 0
      0
      --
      Starch (g) 2
      0.21
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 28 28 28
      Monounsaturated Fats (g) 9.807
      4.468
      2.104
      Polyunsaturated Fats (g) 2.8
      5.639
      7.979
      Omega 3s (g)
      (%AI)
      0.023
      (1%)
      0.032
      (2%)
      --
      (--%)
      Omega 6s (g)
      (%AI)
      2.767
      (16%)
      5.558
      (33%)
      7.979
      (47%)
      Omega 3 to Omega 6 Ratio 0.01
      0.01
      --
      Omega 6 to Omega 3 Ratio 118.83
      176.32
      --
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.023
      (1%)
      0.032
      (2%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.003
      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) 2.766
      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
      0.001
      --
      Lauric Acid (12:0) (g) 0
      0.002
      --
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.005
      0.016
      --
      Pentadecanoic Acid (15:0) (g) 0.002
      0.002
      --
      Palmitic Acid (16:0) (g) 1.222
      1.474
      1.537
      Margaric Acid (17:0) (g) 0.013
      0.011
      --
      Stearic Acid (18:0) (g) 0.665
      0.827
      1.221
      Arachidic Acid (20:0) (g) 0.114
      0.061
      --
      Behenic Acid (22:0) (g) 0.162
      0.017
      --
      Lignoceric Acid (24:0) (g) 0.093
      0.012
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0
      --
      Pentadecenoic Acid (15:1) (g) 0
      0
      --
      Palmitoleic Acid (16:1) (g) 0.031
      0.012
      0.026
      cis-Palmitoleic Acid (16:1 cis) (g) 0.031
      0.012
      --
      Heptadecenoic Acid (17:1) (g) 0.01
      0
      --
      Oleic Acid (18:1) (g) 9.678
      4.438
      2.078
      c-Oleic Acid (18:1 cis) (g) 9.672
      4.434
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.084
      0.015
      --
      Docosenoic Acid (22:1) (g) 0.005
      0
      --
      c-Docosenoic Acid (22:1 c) (g) 0.005
      0
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0
      0.003
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 2.77
      5.564
      7.979
      Conjugated Linoleic Acid (CLAs) (g) 0
      0.001
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.023
      0.032
      --
      Octadecatrienoic Acid (mixed) (g) 0
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      --
      Eicosatrienoic Acid (20:3) (g) 0
      0
      --
      Eicosatetraenoic Acid 20:4 (g) 0.003
      0.035
      --
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) 0
      0.001
      --
      Trans Fats  
      t-Polyenoic Fats (g) 0.003
      0.007
      --
      t-Monoenoic Fats (g) 0.006
      0.005
      --
      t-Palmitoleic Acid (16:1 t) (g) 0
      0
      --
      t-Oleic Acid (18:1 t) (g) 0.006
      0.004
      --
      t-Docosenoic Acid (22:1 t) (g) 0
      0
      --
      t-Octadecadienoic Acid (18:2 t) (g) 0.003
      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)
      143
      (20%)
      219
      (31%)
      220
      (31%)
      Isoleucine (mg)
      (%RDI)
      212
      (15%)
      359
      (26%)
      381
      (27%)
      Leucine (mg)
      (%RDI)
      390
      (14%)
      678
      (25%)
      610
      (22%)
      Lysine (mg)
      (%RDI)
      211
      (10%)
      346
      (16%)
      252
      (12%)
      Methionine (mg)
      (%RDI)
      74
      (10%)
      169
      (23%)
      237
      (33%)
      Phenylalanine (mg)
      (%RDI)
      284
      (32%)
      486
      (56%)
      577
      (66%)
      Threonine (mg)
      (%RDI)
      191
      (18%)
      280
      (27%)
      316
      (30%)
      Tryptophan (mg)
      (%RDI)
      63
      (23%)
      162
      (58%)
      111
      (40%)
      Valine (mg)
      (%RDI)
      267
      (15%)
      443
      (24%)
      442
      (24%)
      Conditional  
      Arginine (mg) 670
      1501
      1391
      Cystine (mg)
      (%RDI)
      80
      (28%)
      93
      (32%)
      124
      (43%)
      Glycine (mg) 322
      517
      472
      Proline (mg) 243
      369
      355
      Tyrosine (mg)
      (%RDI)
      192
      (22%)
      306
      (35%)
      289
      (33%)
      Non-Essential  
      Alanine (mg) 238
      416
      424
      Aspartic acid (mg) 642
      830
      785
      Betaine (mg) --
      0.43
      --
      Glutamic acid (mg) 1271
      1735
      1619
      Hydroxyproline (mg) 31
      --
      --
      Serine (mg) 277
      469
      428
      Data Source
      Dry-Roasted Mixed Nuts (Salted)
      USDA Food Data Central Standard Release (Common)
      Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
      USDA Food Data Central Standard Release (Common)
      Seeds, watermelon seed kernels, dried
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.