Nutrition Comparison Tool
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      Supervalu Inc. - Pumpkin Seeds
      ×
      Dried Sunflower Seeds
      ×
      Flax Seeds
      ×
      Chia Seeds
      ×
      Low-Fat Milk 2%
      ×
      Uncooked Oats
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) 9% DV 170 calories
      • Dried Sunflower Seeds 1 oz (x1) 8% DV 164 calories
      • Flax Seeds 1oz (x1) 8% DV 152 calories
      • Chia Seeds 1 oz (x1) 7% DV 138 calories
      • Low-Fat Milk 2% 1 cup (x1) 6% DV 122 calories
      • Uncooked Oats 1 oz (x1) 6% DV 110 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) 17% DV 13.2g
      • Dried Sunflower Seeds 1 oz (x1) 18% DV 14.4g
      • Flax Seeds 1oz (x1) 15% DV 12g
      • Chia Seeds 1 oz (x1) 11% DV 8.7g
      • Low-Fat Milk 2% 1 cup (x1) 6% DV 4.8g
      • Uncooked Oats 1 oz (x1) 3% DV 2g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) 1% DV 3.8g
      • Dried Sunflower Seeds 1 oz (x1) 2% DV 5.6g
      • Flax Seeds 1oz (x1) 3% DV 8.2g
      • Chia Seeds 1 oz (x1) 4% DV 12g
      • Low-Fat Milk 2% 1 cup (x1) 4% DV 11.7g
      • Uncooked Oats 1 oz (x1) 7% DV 18.8g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) 17% DV 8.5g
      • Dried Sunflower Seeds 1 oz (x1) 12% DV 5.8g
      • Flax Seeds 1oz (x1) 10% DV 5.2g
      • Chia Seeds 1 oz (x1) 9% DV 4.7g
      • Low-Fat Milk 2% 1 cup (x1) 16% DV 8.1g
      • Uncooked Oats 1 oz (x1) 10% DV 4.8g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) 0% DV 0mg
      • Dried Sunflower Seeds 1 oz (x1) 0% DV 0mg
      • Flax Seeds 1oz (x1) 0% DV 0mg
      • Chia Seeds 1 oz (x1) 0% DV 0mg
      • Low-Fat Milk 2% 1 cup (x1) 7% DV 19.5mg
      • Uncooked Oats 1 oz (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) 19% DV 3.8g
      • Dried Sunflower Seeds 1 oz (x1) 6% DV 1.2g
      • Flax Seeds 1oz (x1) 5% DV 1g
      • Chia Seeds 1 oz (x1) 5% DV 0.95g
      • Low-Fat Milk 2% 1 cup (x1) 15% DV 3.1g
      • Uncooked Oats 1 oz (x1) 2% DV 0.35g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) 10% DV 2.8g
      • Dried Sunflower Seeds 1 oz (x1) 9% DV 2.4g
      • Flax Seeds 1oz (x1) 28% DV 7.8g
      • Chia Seeds 1 oz (x1) 35% DV 9.8g
      • Low-Fat Milk 2% 1 cup (x1) 0% DV 0g
      • Uncooked Oats 1 oz (x1) 11% DV 3g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) 2% DV 0.94g
      • Dried Sunflower Seeds 1 oz (x1) 1% DV 0.73g
      • Flax Seeds 1oz (x1) 1% DV 0.44g
      • Chia Seeds 1 oz (x1) --% DV --g
      • Low-Fat Milk 2% 1 cup (x1) 25% DV 12.3g
      • Uncooked Oats 1 oz (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) 14% DV 2.6mg
      • Dried Sunflower Seeds 1 oz (x1) 8% DV 1.5mg
      • Flax Seeds 1oz (x1) 9% DV 1.6mg
      • Chia Seeds 1 oz (x1) 12% DV 2.2mg
      • Low-Fat Milk 2% 1 cup (x1) 0% DV 0.05mg
      • Uncooked Oats 1 oz (x1) 7% DV 1.3mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) 0% DV 0mg
      • Dried Sunflower Seeds 1 oz (x1) 2% DV 21.8mg
      • Flax Seeds 1oz (x1) 6% DV 72.4mg
      • Chia Seeds 1 oz (x1) 14% DV 179.2mg
      • Low-Fat Milk 2% 1 cup (x1) 23% DV 292.8mg
      • Uncooked Oats 1 oz (x1) 1% DV 15.3mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x1) --% DV --mg
      • Dried Sunflower Seeds 1 oz (x1) 4% DV 180.6mg
      • Flax Seeds 1oz (x1) 5% DV 230.9mg
      • Chia Seeds 1 oz (x1) 2% DV 115.6mg
      • Low-Fat Milk 2% 1 cup (x1) 7% DV 341.6mg
      • Uncooked Oats 1 oz (x1) 3% DV 121.6mg
      Comparison Table

      Table Legend

      1. Supervalu Inc. - Pumpkin Seeds
      2. Dried Sunflower Seeds
      3. Flax Seeds
      4. Chia Seeds
      5. Low-Fat Milk 2%
      6. Uncooked Oats
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3 4 5 6
      Weight (g) 28 28 28 28 244 28
      Calories
      (%DV)      		 170
      (9%)      		 164
      (8%)      		 152
      (8%)      		 138
      (7%)      		 122
      (6%)      		 110
      (6%)
      Fat (g)
      (%DV)      		 13.2
      (17%)      		 14.4
      (18%)      		 12
      (15%)      		 8.7
      (11%)      		 4.8
      (6%)      		 2
      (3%)
      Protein (g)
      (%DV)      		 8.5
      (17%)      		 5.8
      (12%)      		 5.2
      (10%)      		 4.7
      (9%)      		 8.1
      (16%)      		 4.8
      (10%)
      Carbohydrate (g)
      (%DV)      		 3.8
      (1%)      		 5.6
      (2%)      		 8.2
      (3%)      		 12
      (4%)      		 11.7
      (4%)      		 18.8
      (7%)
      Sugars (g)
      (%DV)      		 0.94
      (2%)      		 0.73
      (1%)      		 0.44
      (1%)      		 --
      (--%)      		 12.3
      (25%)      		 --
      (--%)
      Fiber (g)
      (%DV)      		 2.8
      (10%)      		 2.4
      (9%)      		 7.8
      (28%)      		 9.8
      (35%)      		 0
      (0%)      		 3
      (11%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)      		 19.5
      (7%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 3.8
      (19%)      		 1.2
      (6%)      		 1
      (5%)      		 0.95
      (5%)      		 3.1
      (15%)      		 0.35
      (2%)
      Net-Carbs (g) 0.94
      		3.2
      		0.45
      		2.2
      		11.7
      		15.8
      Trans Fatty Acids (g) 0
      		--
      		--
      		0.04
      		0.21
      		--
        Minerals
      Food # 1 2 3 4 5 6
      Weight (g) 28 28 28 28 244 28
      Calcium (mg)
      (%DV)      		 0
      (0%)      		 21.8
      (2%)      		 72.4
      (6%)      		 179.2
      (14%)      		 292.8
      (23%)      		 15.3
      (1%)
      Iron, Fe (mg)
      (%DV)      		 2.6
      (14%)      		 1.5
      (8%)      		 1.6
      (9%)      		 2.2
      (12%)      		 0.05
      (0%)      		 1.3
      (7%)
      Potassium, K (mg)
      (%DV)      		 --
      (--%)      		 180.6
      (4%)      		 230.9
      (5%)      		 115.6
      (2%)      		 341.6
      (7%)      		 121.6
      (3%)
      Magnesium (mg)
      (%DV)      		 --
      (--%)      		 91
      (22%)      		 111.3
      (27%)      		 95.1
      (23%)      		 26.8
      (6%)      		 50.2
      (12%)
      Phosphorus, P (mg)
      (%DV)      		 --
      (--%)      		 184.8
      (15%)      		 182.3
      (15%)      		 244.2
      (20%)      		 224.5
      (18%)      		 148.3
      (12%)
      Sodium (mg)
      (%DV)      		 4.8
      (0%)      		 2.5
      (0%)      		 8.5
      (0%)      		 4.5
      (0%)      		 114.7
      (5%)      		 0.57
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 --
      (--%)      		 1.4
      (13%)      		 1.2
      (11%)      		 1.3
      (12%)      		 1.2
      (11%)      		 1.1
      (10%)
      Copper, Cu (mg)
      (%DV)      		 --
      (--%)      		 0.5
      (56%)      		 0.35
      (38%)      		 0.26
      (29%)      		 0.01
      (2%)      		 0.18
      (20%)
      Manganese (mg)
      (%DV)      		 --
      (--%)      		 0.55
      (24%)      		 0.7
      (31%)      		 0.77
      (34%)      		 0.03
      (1%)      		 1.4
      (61%)
      Selenium, Se (mcg)
      (%DV)      		 --
      (--%)      		 14.8
      (27%)      		 7.2
      (13%)      		 15.7
      (29%)      		 6.1
      (11%)      		 --
      (--%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 8.3
      (0%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      		--
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      		--
      		87.8
      		--
      Chlorine (mg) --
      		--
      		--
      		--
      		--
      		--
      Chromium (mcg) --
      		--
      		--
      		--
      		--
      		--
        Vitamins
      Food # 1 2 3 4 5 6
      Weight (g) 28 28 28 28 244 28
      Vitamin A, RAE (mcg)
      (%DV)      		 --
      (--%)      		 0.84
      (0%)      		 0
      (0%)      		 --
      (--%)      		 134.2
      (15%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0.39
      (0%)      		 0.17
      (0%)      		 0.45
      (1%)      		 0.49
      (1%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 --
      (--%)      		 0.41
      (35%)      		 0.47
      (39%)      		 0.18
      (15%)      		 0.1
      (8%)      		 0.22
      (18%)
      Riboflavin (B2) (mg)
      (%DV)      		 --
      (--%)      		 0.1
      (8%)      		 0.05
      (4%)      		 0.05
      (4%)      		 0.45
      (35%)      		 0.04
      (3%)
      Niacin (B3) (mg)
      (%DV)      		 --
      (--%)      		 2.3
      (15%)      		 0.87
      (5%)      		 2.5
      (16%)      		 0.22
      (1%)      		 0.27
      (2%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 --
      (--%)      		 0.32
      (6%)      		 0.28
      (6%)      		 --
      (--%)      		 0.87
      (17%)      		 0.38
      (8%)
      Vitamin B6 (mg)
      (%DV)      		 --
      (--%)      		 0.38
      (22%)      		 0.13
      (8%)      		 --
      (--%)      		 0.09
      (5%)      		 0.03
      (2%)
      Biotin (mcg) --
      		--
      		--
      		--
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 --
      (--%)      		 63.6
      (16%)      		 24.7
      (6%)      		 13.9
      (3%)      		 12.2
      (3%)      		 15.9
      (4%)
      Folic acid (mcg)
      (%)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 --
      (--%)      		 63.6
      (16%)      		 24.7
      (6%)      		 13.9
      (3%)      		 12.2
      (3%)      		 15.9
      (4%)
      Folate DFE (mcg)
      (%)      		 --
      (--%)      		 63.6
      (16%)      		 24.7
      (6%)      		 --
      (--%)      		 12.2
      (3%)      		 15.9
      (4%)
      Choline (mg)
      (%DV)      		 --
      (--%)      		 15.4
      (3%)      		 22.4
      (4%)      		 --
      (--%)      		 40
      (7%)      		 --
      (--%)
      Vitamin B12 (mcg)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)      		 1.3
      (54%)      		 0
      (0%)
      Retinol (mcg) --
      		0
      		0
      		--
      		134.2
      		0
      Carotene, beta (mcg)
      (%RDA)      		 --
      (--%)      		 8.4
      (0%)      		 0
      (0%)      		 --
      (--%)      		 9.8
      (0%)      		 --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)      		 --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)      		 --
      (--%)
      Vitamin A, IU (IU) 94.4 14 0 15.3 463.6 0
      Lycopene (mcg) --
      		0
      		0
      		--
      		0
      		--
      Lut + Zeaxanthin (mcg) --
      		0
      		184.9
      		--
      		0
      		--
      Vitamin E (mg)
      (%DV)      		 --
      (--%)      		 9.8
      (66%)      		 0.09
      (1%)      		 0.14
      (1%)      		 0.07
      (0%)      		 --
      (--%)
      Vitamin D (mcg)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)      		 2.9
      (15%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      		--
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      		--
      		2.9
      		--
      Vitamin D (IU)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)      		 119.6
      (15%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 1.2
      (1%)      		 --
      (--%)      		 0.49
      (0%)      		 --
      (--%)
      Vitamin K1 (mcg) --
      		0
      		0
      		--
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		0
      		--
      		--
      		--
      		--
        Other
      Food # 1 2 3 4 5 6
      Weight (g) 28 28 28 28 244 28
      Water (g) 2.8
      		1.3
      		2
      		1.6
      		217.7
      		2.3
      Ash (g) --
      		0.85
      		1
      		1
      		2
      		0.49
      Alcohol (g) --
      		0
      		0
      		--
      		0
      		0
      Caffeine (mg) --
      		0
      		0
      		--
      		0
      		--
      Theobromine (mg) --
      		0
      		0
      		--
      		0
      		--
      PRAL score --
      		3.2
      		0.55
      		4.07
      		0.53
      		3.75
        Carbohydrates
      Food # 1 2 3 4 5 6
      Weight (g) 28 28 28 28 244 28
      Soluble Fiber (g) --
      		--
      		--
      		--
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      		--
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		0.7
      		0.33
      		--
      		0.02
      		--
      Glucose (Dextrose) (g) --
      		--
      		0.11
      		--
      		0.02
      		--
      Fructose (g) --
      		--
      		0
      		--
      		0.02
      		--
      Lactose (g) --
      		--
      		0
      		--
      		12.2
      		--
      Maltose (g) --
      		--
      		0
      		--
      		0.02
      		--
      Galactose (g) --
      		--
      		0
      		--
      		0.05
      		--
      Starch (g) --
      		--
      		--
      		--
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      		--
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
      		--
      		--
      		--
        Fats
      Food # 1 2 3 4 5 6
      Weight (g) 28 28 28 28 244 28
      Monounsaturated Fats (g) --
      		5.188
      		2.138
      		0.656
      		1.366
      		0.617
      Polyunsaturated Fats (g) --
      		6.478
      		8.159
      		6.721
      		0.178
      		0.719
      Omega 3s (g)
      (%AI)      		 --
      (--%)      		 0.017
      (1%)      		 6.479
      (405%)      		 5.064
      (316%)      		 0.02
      (1%)      		 0.031
      (2%)
      Omega 6s (g)
      (%AI)      		 --
      (--%)      		 6.454
      (38%)      		 1.676
      (10%)      		 1.657
      (10%)      		 0.151
      (1%)      		 0.687
      (4%)
      Omega 3 to Omega 6 Ratio --
      		0
      		3.86
      		3.06
      		0.13
      		0.05
      Omega 6 to Omega 3 Ratio --
      		384.17
      		0.26
      		0.33
      		7.75
      		21.84
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 6.479
      (405%)      		 5.064
      (316%)      		 0.02
      (1%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) --
      		0.004
      		0
      		--
      		0
      		--
      Docosapentaenoic Acid (DPA) (g) --
      		0
      		0
      		--
      		0
      		--
      Docosahexaenoic Acid (DHA) (g) --
      		0
      		0
      		--
      		0
      		--
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      		--
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      		1.657
      		0.134
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      		--
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		0
      		0.002
      		--
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      		--
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      		--
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) --
      		0
      		0
      		--
      		0.188
      		--
      Caproic (6:0) (g) --
      		0
      		0
      		--
      		0.098
      		--
      Caprylic Acid (8:0) (g) --
      		0
      		0
      		--
      		0.049
      		--
      Capric Acid (10:0) (g) --
      		0
      		0
      		--
      		0.12
      		--
      Lauric Acid (12:0) (g) --
      		0
      		0
      		--
      		0.134
      		0.007
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      		--
      		0.005
      		--
      Myristic Acid (14:0) (g) --
      		0.007
      		0.002
      		0.009
      		0.427
      		0.004
      Pentadecanoic Acid (15:0) (g) --
      		0
      		0.001
      		0.009
      		0.049
      		--
      Palmitic Acid (16:0) (g) --
      		0.619
      		0.615
      		0.616
      		1.362
      		0.293
      Margaric Acid (17:0) (g) --
      		0.006
      		0.005
      		0.018
      		0.027
      		--
      Stearic Acid (18:0) (g) --
      		0.473
      		0.378
      		0.259
      		0.593
      		0.018
      Arachidic Acid (20:0) (g) --
      		0.032
      		0.015
      		0.026
      		0.01
      		--
      Behenic Acid (22:0) (g) --
      		0.09
      		0.015
      		0.009
      		0.005
      		--
      Lignoceric Acid (24:0) (g) --
      		0.021
      		0.009
      		--
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		0
      		--
      		0.009
      		0.037
      		--
      Pentadecenoic Acid (15:1) (g) --
      		0
      		--
      		--
      		0.01
      		--
      Palmitoleic Acid (16:1) (g) --
      		0.006
      		0.007
      		0.008
      		0.066
      		0.004
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      		--
      		0.066
      		--
      Heptadecenoic Acid (17:1) (g) --
      		0.004
      		--
      		0
      		0.012
      		--
      Oleic Acid (18:1) (g) --
      		5.146
      		2.09
      		0.626
      		1.24
      		0.614
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      		--
      		1.049
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      		--
      		--
      		--
      Gadoleic Acid (20:1) (g) --
      		0.024
      		0.019
      		0.013
      		0.005
      		--
      Docosenoic Acid (22:1) (g) --
      		0.008
      		0.004
      		--
      		0
      		--
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      		--
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		0
      		0.018
      		--
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) --
      		6.454
      		1.676
      		1.657
      		0.151
      		0.687
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      		--
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      		--
      		0.017
      		--
      Octadecatrienoic (undiff) (g) --
      		0.017
      		6.479
      		5.064
      		0.02
      		0.031
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      		--
      		--
      		--
      Parinaric Acid (18:4) (g) --
      		0.004
      		0
      		--
      		0
      		--
      Eicosatrienoic Acid (20:3) (g) --
      		0
      		--
      		--
      		0.007
      		--
      Eicosatetraenoic Acid 20:4 (g) --
      		0
      		0
      		--
      		0
      		--
      Heneicosapentaenoic Acid 21:5 (g) --
      		0
      		--
      		--
      		--
      		--
      22:4 (g) --
      		0
      		--
      		--
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      		--
      		0.017
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      		--
      		0.19
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      		--
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      		--
      		0.19
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      		--
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      		--
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      		--
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		0.15
      		--
      		--
      		--
      		--
      Stigmasterol (g) --
      		--
      		0.003
      		--
      		0
      		--
      Campesterol (g) --
      		--
      		0.013
      		--
      		0
      		--
      Beta-sitosterol (g) --
      		--
      		0.026
      		--
      		0
      		--
      Amino Acids
      Food # 1 2 3 4 5 6
      Weight (g) 28 28 28 28 244 28
      Essential  
      Histidine (mg)
      (%RDI)      		 --
      (--%)      		 177
      (25%)      		 134
      (19%)      		 151
      (22%)      		 244
      (35%)      		 115
      (16%)
      Isoleucine (mg)
      (%RDI)      		 --
      (--%)      		 319
      (23%)      		 254
      (18%)      		 227
      (16%)      		 417
      (30%)      		 197
      (14%)
      Leucine (mg)
      (%RDI)      		 --
      (--%)      		 465
      (17%)      		 351
      (13%)      		 389
      (14%)      		 764
      (28%)      		 364
      (13%)
      Lysine (mg)
      (%RDI)      		 --
      (--%)      		 262
      (12%)      		 245
      (12%)      		 275
      (13%)      		 673
      (32%)      		 199
      (9%)
      Methionine (mg)
      (%RDI)      		 --
      (--%)      		 138
      (19%)      		 105
      (14%)      		 167
      (23%)      		 212
      (29%)      		 88
      (12%)
      Phenylalanine (mg)
      (%RDI)      		 --
      (--%)      		 327
      (37%)      		 272
      (31%)      		 289
      (33%)      		 417
      (48%)      		 254
      (29%)
      Threonine (mg)
      (%RDI)      		 --
      (--%)      		 260
      (25%)      		 218
      (21%)      		 201
      (19%)      		 344
      (33%)      		 163
      (16%)
      Tryptophan (mg)
      (%RDI)      		 --
      (--%)      		 97
      (35%)      		 84
      (30%)      		 124
      (44%)      		 102
      (37%)      		 66
      (24%)
      Valine (mg)
      (%RDI)      		 --
      (--%)      		 368
      (20%)      		 304
      (17%)      		 270
      (15%)      		 527
      (29%)      		 266
      (15%)
      Conditional  
      Arginine (mg) --
      		673
      		547
      		609
      		229
      		338
      Cystine (mg)
      (%RDI)      		 --
      (--%)      		 126
      (44%)      		 97
      (34%)      		 116
      (40%)      		 49
      (17%)      		 116
      (40%)
      Glycine (mg) --
      		409
      		354
      		268
      		159
      		238
      Proline (mg) --
      		331
      		229
      		220
      		795
      		265
      Tyrosine (mg)
      (%RDI)      		 --
      (--%)      		 186
      (21%)      		 140
      (16%)      		 160
      (18%)      		 407
      (47%)      		 162
      (19%)
      Non-Essential  
      Alanine (mg) --
      		313
      		263
      		296
      		273
      		250
      Aspartic acid (mg) --
      		685
      		581
      		480
      		691
      		411
      Betaine (mg) --
      		10
      		0.88
      		--
      		2
      		--
      Glutamic acid (mg) --
      		1562
      		1147
      		994
      		1810
      		1052
      Hydroxyproline (mg) --
      		--
      		50
      		--
      		0
      		--
      Serine (mg) --
      		301
      		275
      		298
      		486
      		213
      Data Source
      Supervalu Inc. - Pumpkin Seeds
      USDA Food Data Central Branded Food
      Dried Sunflower Seeds
      USDA Food Data Central Standard Release (Common)
      Flax Seeds
      USDA Food Data Central Standard Release (Common)
      Chia Seeds
      USDA Food Data Central Standard Release (Common)
      Low-Fat Milk 2%
      USDA Food Data Central Standard Release (Common)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.