Nutrition Comparison Tool
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Bananas
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Uncooked Oats
×
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
×
Non Fat Yogurt
×
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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)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 5% DV 105 calories
  • Uncooked Oats 1 cup (x1) 30% DV 607 calories
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 8% DV 163 calories
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 7% DV 137 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 0% DV 0.39g
  • Uncooked Oats 1 cup (x1) 14% DV 10.8g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 18% DV 13.9g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.44g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 10% DV 27g
  • Uncooked Oats 1 cup (x1) 38% DV 103.4g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 2% DV 4.2g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 7% DV 18.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 3% DV 1.3g
  • Uncooked Oats 1 cup (x1) 53% DV 26.3g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 17% DV 8.5g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 28% DV 14g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 0% DV 0mg
  • Uncooked Oats 1 cup (x1) 0% DV 0mg
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 0% DV 0mg
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 2% DV 4.9mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 1% DV 0.13g
  • Uncooked Oats 1 cup (x1) 9% DV 1.9g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 12% DV 2.4g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.28g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 11% DV 3.1g
  • Uncooked Oats 1 cup (x1) 59% DV 16.5g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 7% DV 1.8g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 29% DV 14.4g
  • Uncooked Oats 1 cup (x1) --% DV --g
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 0.37g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 38% DV 18.8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 2% DV 0.31mg
  • Uncooked Oats 1 cup (x1) 41% DV 7.4mg
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 13% DV 2.3mg
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.22mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 0% DV 5.9mg
  • Uncooked Oats 1 cup (x1) 6% DV 84.2mg
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 1% DV 14.8mg
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 38% DV 487.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Bananas 1 medium (7 inch to 7-7/8 inch long) (x1) 9% DV 422.4mg
  • Uncooked Oats 1 cup (x1) 14% DV 669.2mg
  • Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) 1 oz (x1) 5% DV 223.8mg
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 13% DV 624.8mg
Comparison Table

Table Legend

  1. Bananas
  2. Uncooked Oats
  3. Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
  4. Non Fat Yogurt
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 118 156 28 245
Calories
(%DV)		 105
(5%)		 607
(30%)		 163
(8%)		 137
(7%)
Fat (g)
(%DV)		 0.39
(0%)		 10.8
(14%)		 13.9
(18%)		 0.44
(1%)
Protein (g)
(%DV)		 1.3
(3%)		 26.3
(53%)		 8.5
(17%)		 14
(28%)
Carbohydrate (g)
(%DV)		 27
(10%)		 103.4
(38%)		 4.2
(2%)		 18.8
(7%)
Sugars (g)
(%DV)		 14.4
(29%)		 --
(--%)		 0.37
(1%)		 18.8
(38%)
Fiber (g)
(%DV)		 3.1
(11%)		 16.5
(59%)		 1.8
(7%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 4.9
(2%)
Saturated Fats (g)
(%DV)		 0.13
(1%)		 1.9
(9%)		 2.4
(12%)		 0.28
(1%)
Net-Carbs (g) 23.9
86.8
2.3
18.8
Trans Fatty Acids (g) 0
--
0.01
--
  Minerals
Food # 1 2 3 4
Weight (g) 118 156 28 245
Calcium (mg)
(%DV)		 5.9
(0%)		 84.2
(6%)		 14.8
(1%)		 487.6
(38%)
Iron, Fe (mg)
(%DV)		 0.31
(2%)		 7.4
(41%)		 2.3
(13%)		 0.22
(1%)
Potassium, K (mg)
(%DV)		 422.4
(9%)		 669.2
(14%)		 223.8
(5%)		 624.8
(13%)
Magnesium (mg)
(%DV)		 31.9
(8%)		 276.1
(66%)		 156.2
(37%)		 46.6
(11%)
Phosphorus, P (mg)
(%DV)		 26
(2%)		 815.9
(65%)		 333.4
(27%)		 384.7
(31%)
Sodium (mg)
(%DV)		 1.2
(0%)		 3.1
(0%)		 5.1
(0%)		 188.7
(8%)
Zinc, Zn (mg)
(%DV)		 0.18
(2%)		 6.2
(56%)		 2.2
(20%)		 2.4
(22%)
Copper, Cu (mg)
(%DV)		 0.09
(10%)		 0.98
(109%)		 0.36
(40%)		 0.04
(4%)
Manganese (mg)
(%DV)		 0.32
(14%)		 7.7
(333%)		 1.3
(55%)		 0.01
(1%)
Selenium, Se (mcg)
(%DV)		 1.2
(2%)		 --
(--%)		 2.7
(5%)		 8.8
(16%)
Fluoride, F (mcg)
(%AI)		 2.6
(0%)		 --
(--%)		 --
(--%)		 29.4
(1%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) 0.24
--
--
--
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 118 156 28 245
Vitamin A, RAE (mcg)
(%DV)		 3.5
(0%)		 0
(0%)		 0
(0%)		 4.9
(1%)
Vitamin C (mg)
(%DV)		 10.3
(11%)		 0
(0%)		 0.51
(1%)		 2.2
(2%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 1.2
(99%)		 0.02
(2%)		 0.12
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.09
(7%)		 0.22
(17%)		 0.04
(3%)		 0.57
(44%)
Niacin (B3) (mg)
(%DV)		 0.78
(5%)		 1.5
(9%)		 1.3
(8%)		 0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.39
(8%)		 2.1
(42%)		 0.16
(3%)		 1.6
(31%)
Vitamin B6 (mg)
(%DV)		 0.43
(25%)		 0.19
(11%)		 0.03
(2%)		 0.13
(8%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 23.6
(6%)		 87.4
(22%)		 16.2
(4%)		 29.4
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 23.6
(6%)		 87.4
(22%)		 16.2
(4%)		 29.4
(7%)
Folate DFE (mcg)
(%)		 23.6
(6%)		 87.4
(22%)		 16.2
(4%)		 29.4
(7%)
Choline (mg)
(%DV)		 11.6
(2%)		 --
(--%)		 17.9
(3%)		 37.2
(7%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 1.5
(62%)
Retinol (mcg) 0
0
0
4.9
Carotene, beta (mcg)
(%RDA)		 30.7
(0%)		 --
(--%)		 1.4
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 29.5
(0%)		 --
(--%)		 0.28
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 75.5 0 2.3 17.2
Lycopene (mcg) 0
--
0
0
Lut + Zeaxanthin (mcg) 26
--
8.5
0
Vitamin E (mg)
(%DV)		 0.12
(1%)		 --
(--%)		 0.16
(1%)		 0
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) --
--
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.59
(0%)		 --
(--%)		 1.3
(1%)		 0.49
(0%)
Vitamin K1 (mcg) 0
--
0
--
Menaquinone-4 (K2) (mcg) --
--
0
--
  Other
Food # 1 2 3 4
Weight (g) 118 156 28 245
Water (g) 88.4
12.8
0.58
208.8
Ash (g) 0.97
3
1
3
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
--
0
0
Theobromine (mg) 0
--
0
0
PRAL score -8.24
20.62
7.47
0.37
  Carbohydrates
Food # 1 2 3 4
Weight (g) 118 156 28 245
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 2.8
--
0.32
--
Glucose (Dextrose) (g) 5.9
--
0.02
--
Fructose (g) 5.7
--
0.02
--
Lactose (g) 0
--
0
--
Maltose (g) 0.01
--
0
--
Galactose (g) 0
--
0
--
Starch (g) 6.3
--
0.21
--
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 118 156 28 245
Monounsaturated Fats (g) 0.038
3.398
4.468
0.12
Polyunsaturated Fats (g) 0.086
3.955
5.639
0.012
Omega 3s (g)
(%AI)		 0.032
(2%)		 0.173
(11%)		 0.032
(2%)		 0.002
(0%)
Omega 6s (g)
(%AI)		 0.054
(0%)		 3.781
(22%)		 5.558
(33%)		 0.01
(0%)
Omega 3 to Omega 6 Ratio 0.59
0.05
0.01
0.25
Omega 6 to Omega 3 Ratio 1.7
21.84
176.32
4
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 0.032
(2%)		 --
(--%)
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
--
DHG-linolenic acid (DGLA) (g) --
--
0
--
Arachidonic acid (AA) (g) --
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
0
0.012
Caproic (6:0) (g) 0
--
0.002
0.01
Caprylic Acid (8:0) (g) 0
--
0.001
0.005
Capric Acid (10:0) (g) 0.001
--
0.001
0.012
Lauric Acid (12:0) (g) 0.002
0.037
0.002
0.015
Tridecanoic Acid (13:0) (g) --
--
--
--
Myristic Acid (14:0) (g) 0.002
0.023
0.016
0.047
Pentadecanoic Acid (15:0) (g) --
--
0.002
--
Palmitic Acid (16:0) (g) 0.12
1.613
1.474
0.12
Margaric Acid (17:0) (g) --
--
0.011
--
Stearic Acid (18:0) (g) 0.006
0.101
0.827
0.044
Arachidic Acid (20:0) (g) --
--
0.061
--
Behenic Acid (22:0) (g) --
--
0.017
--
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) 0.012
0.02
0.012
0.01
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.012
--
Heptadecenoic Acid (17:1) (g) --
--
0
--
Oleic Acid (18:1) (g) 0.026
3.377
4.438
0.1
c-Oleic Acid (18:1 cis) (g) --
--
4.434
--
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) 0
--
0.015
0
Docosenoic Acid (22:1) (g) 0
--
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
0
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
0.003
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.054
3.781
5.564
0.01
Conjugated Linoleic Acid (CLAs) (g) --
--
0.001
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
Octadecatrienoic (undiff) (g) 0.032
0.173
0.032
0.002
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) 0.019
--
--
--
Stigmasterol (g) --
--
0
--
Campesterol (g) --
--
0.001
--
Beta-sitosterol (g) --
--
0.004
--
Amino Acids
Food # 1 2 3 4
Weight (g) 118 156 28 245
Essential  
Histidine (mg)
(%RDI)		 91
(13%)		 632
(90%)		 219
(31%)		 348
(50%)
Isoleucine (mg)
(%RDI)		 33
(2%)		 1083
(77%)		 359
(26%)		 767
(55%)
Leucine (mg)
(%RDI)		 80
(3%)		 2003
(73%)		 678
(25%)		 1414
(52%)
Lysine (mg)
(%RDI)		 59
(3%)		 1094
(52%)		 346
(16%)		 1259
(60%)
Methionine (mg)
(%RDI)		 9
(1%)		 487
(67%)		 169
(23%)		 414
(57%)
Phenylalanine (mg)
(%RDI)		 58
(7%)		 1396
(160%)		 486
(56%)		 767
(88%)
Threonine (mg)
(%RDI)		 33
(3%)		 897
(85%)		 280
(27%)		 576
(55%)
Tryptophan (mg)
(%RDI)		 11
(4%)		 365
(130%)		 162
(58%)		 78
(28%)
Valine (mg)
(%RDI)		 55
(3%)		 1462
(80%)		 443
(24%)		 1161
(64%)
Conditional  
Arginine (mg) 58
1860
1501
421
Cystine (mg)
(%RDI)		 11
(4%)		 636
(222%)		 93
(32%)		 127
(44%)
Glycine (mg) 45
1312
517
338
Proline (mg) 33
1457
369
1664
Tyrosine (mg)
(%RDI)		 11
(1%)		 894
(102%)		 306
(35%)		 708
(81%)
Non-Essential  
Alanine (mg) 47
1374
416
600
Aspartic acid (mg) 146
2259
830
1112
Betaine (mg) 0.12
--
0.43
--
Glutamic acid (mg) 179
5791
1735
2749
Hydroxyproline (mg) --
--
--
--
Serine (mg) 47
1170
469
870
Data Source
Bananas
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Uncooked Oats
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.
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted)
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.
Non Fat Yogurt
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.