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 (x0.7) 6% DV 119 calories
      • Dried Sunflower Seeds 1 oz (x1) 8% DV 164 calories
      • Flax Seeds 1oz (x0.7) 5% DV 106 calories
      • Chia Seeds 1 oz (x0.3) 2% DV 41 calories
      • Low-Fat Milk 2% 1 cup (x1.1) 7% DV 134 calories
      • Uncooked Oats 1 oz (x2) 11% DV 221 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x0.7) 12% DV 9.3g
      • Dried Sunflower Seeds 1 oz (x1) 18% DV 14.4g
      • Flax Seeds 1oz (x0.7) 11% DV 8.4g
      • Chia Seeds 1 oz (x0.3) 3% DV 2.6g
      • Low-Fat Milk 2% 1 cup (x1.1) 7% DV 5.3g
      • Uncooked Oats 1 oz (x2) 5% DV 3.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x0.7) 1% DV 2.6g
      • Dried Sunflower Seeds 1 oz (x1) 2% DV 5.6g
      • Flax Seeds 1oz (x0.7) 2% DV 5.7g
      • Chia Seeds 1 oz (x0.3) 1% DV 3.6g
      • Low-Fat Milk 2% 1 cup (x1.1) 5% DV 12.9g
      • Uncooked Oats 1 oz (x2) 14% DV 37.6g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x0.7) 12% DV 6g
      • Dried Sunflower Seeds 1 oz (x1) 12% DV 5.8g
      • Flax Seeds 1oz (x0.7) 7% DV 3.6g
      • Chia Seeds 1 oz (x0.3) 3% DV 1.4g
      • Low-Fat Milk 2% 1 cup (x1.1) 18% DV 8.9g
      • Uncooked Oats 1 oz (x2) 19% DV 9.6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x0.7) 0% DV 0mg
      • Dried Sunflower Seeds 1 oz (x1) 0% DV 0mg
      • Flax Seeds 1oz (x0.7) 0% DV 0mg
      • Chia Seeds 1 oz (x0.3) 0% DV 0mg
      • Low-Fat Milk 2% 1 cup (x1.1) 7% DV 21.5mg
      • Uncooked Oats 1 oz (x2) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x0.7) 13% DV 2.6g
      • Dried Sunflower Seeds 1 oz (x1) 6% DV 1.2g
      • Flax Seeds 1oz (x0.7) 4% DV 0.73g
      • Chia Seeds 1 oz (x0.3) 1% DV 0.28g
      • Low-Fat Milk 2% 1 cup (x1.1) 17% DV 3.4g
      • Uncooked Oats 1 oz (x2) 3% DV 0.69g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x0.7) 7% DV 2g
      • Dried Sunflower Seeds 1 oz (x1) 9% DV 2.4g
      • Flax Seeds 1oz (x0.7) 19% DV 5.4g
      • Chia Seeds 1 oz (x0.3) 10% DV 2.9g
      • Low-Fat Milk 2% 1 cup (x1.1) 0% DV 0g
      • Uncooked Oats 1 oz (x2) 21% DV 6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x0.7) 1% DV 0.66g
      • Dried Sunflower Seeds 1 oz (x1) 1% DV 0.73g
      • Flax Seeds 1oz (x0.7) 1% DV 0.31g
      • Chia Seeds 1 oz (x0.3) --% DV --g
      • Low-Fat Milk 2% 1 cup (x1.1) 27% DV 13.6g
      • Uncooked Oats 1 oz (x2) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x0.7) 10% DV 1.8mg
      • Dried Sunflower Seeds 1 oz (x1) 8% DV 1.5mg
      • Flax Seeds 1oz (x0.7) 6% DV 1.1mg
      • Chia Seeds 1 oz (x0.3) 4% DV 0.66mg
      • Low-Fat Milk 2% 1 cup (x1.1) 0% DV 0.05mg
      • Uncooked Oats 1 oz (x2) 15% DV 2.7mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x0.7) 0% DV 0mg
      • Dried Sunflower Seeds 1 oz (x1) 2% DV 21.8mg
      • Flax Seeds 1oz (x0.7) 4% DV 50.7mg
      • Chia Seeds 1 oz (x0.3) 4% DV 53.8mg
      • Low-Fat Milk 2% 1 cup (x1.1) 25% DV 322.1mg
      • Uncooked Oats 1 oz (x2) 2% DV 30.6mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Supervalu Inc. - Pumpkin Seeds 1 oz (x0.7) --% DV --mg
      • Dried Sunflower Seeds 1 oz (x1) 4% DV 180.6mg
      • Flax Seeds 1oz (x0.7) 3% DV 161.6mg
      • Chia Seeds 1 oz (x0.3) 1% DV 34.7mg
      • Low-Fat Milk 2% 1 cup (x1.1) 8% DV 375.8mg
      • Uncooked Oats 1 oz (x2) 5% DV 243.2mg
      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) 19.8 28 19.9 8.5 268.4 57
      Calories
      (%DV)      		 119
      (6%)      		 164
      (8%)      		 106
      (5%)      		 41
      (2%)      		 134
      (7%)      		 221
      (11%)
      Fat (g)
      (%DV)      		 9.3
      (12%)      		 14.4
      (18%)      		 8.4
      (11%)      		 2.6
      (3%)      		 5.3
      (7%)      		 3.9
      (5%)
      Protein (g)
      (%DV)      		 6
      (12%)      		 5.8
      (12%)      		 3.6
      (7%)      		 1.4
      (3%)      		 8.9
      (18%)      		 9.6
      (19%)
      Carbohydrate (g)
      (%DV)      		 2.6
      (1%)      		 5.6
      (2%)      		 5.7
      (2%)      		 3.6
      (1%)      		 12.9
      (5%)      		 37.6
      (14%)
      Sugars (g)
      (%DV)      		 0.66
      (1%)      		 0.73
      (1%)      		 0.31
      (1%)      		 --
      (--%)      		 13.6
      (27%)      		 --
      (--%)
      Fiber (g)
      (%DV)      		 2
      (7%)      		 2.4
      (9%)      		 5.4
      (19%)      		 2.9
      (10%)      		 0
      (0%)      		 6
      (21%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)      		 21.5
      (7%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 2.6
      (13%)      		 1.2
      (6%)      		 0.73
      (4%)      		 0.28
      (1%)      		 3.4
      (17%)      		 0.69
      (3%)
      Net-Carbs (g) 0.66
      		3.2
      		0.31
      		0.66
      		12.9
      		31.6
      Trans Fatty Acids (g) 0
      		--
      		--
      		0.01
      		0.23
      		--
        Minerals
      Food # 1 2 3 4 5 6
      Weight (g) 19.8 28 19.9 8.5 268.4 57
      Calcium (mg)
      (%DV)      		 0
      (0%)      		 21.8
      (2%)      		 50.7
      (4%)      		 53.8
      (4%)      		 322.1
      (25%)      		 30.6
      (2%)
      Iron, Fe (mg)
      (%DV)      		 1.8
      (10%)      		 1.5
      (8%)      		 1.1
      (6%)      		 0.66
      (4%)      		 0.05
      (0%)      		 2.7
      (15%)
      Potassium, K (mg)
      (%DV)      		 --
      (--%)      		 180.6
      (4%)      		 161.6
      (3%)      		 34.7
      (1%)      		 375.8
      (8%)      		 243.2
      (5%)
      Magnesium (mg)
      (%DV)      		 --
      (--%)      		 91
      (22%)      		 77.9
      (19%)      		 28.5
      (7%)      		 29.5
      (7%)      		 100.4
      (24%)
      Phosphorus, P (mg)
      (%DV)      		 --
      (--%)      		 184.8
      (15%)      		 127.6
      (10%)      		 73.3
      (6%)      		 246.9
      (20%)      		 296.5
      (24%)
      Sodium (mg)
      (%DV)      		 3.4
      (0%)      		 2.5
      (0%)      		 6
      (0%)      		 1.4
      (0%)      		 126.1
      (5%)      		 1.1
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 --
      (--%)      		 1.4
      (13%)      		 0.86
      (8%)      		 0.39
      (4%)      		 1.3
      (12%)      		 2.3
      (20%)
      Copper, Cu (mg)
      (%DV)      		 --
      (--%)      		 0.5
      (56%)      		 0.24
      (27%)      		 0.08
      (9%)      		 0.02
      (2%)      		 0.35
      (39%)
      Manganese (mg)
      (%DV)      		 --
      (--%)      		 0.55
      (24%)      		 0.49
      (21%)      		 0.23
      (10%)      		 0.04
      (2%)      		 2.8
      (121%)
      Selenium, Se (mcg)
      (%DV)      		 --
      (--%)      		 14.8
      (27%)      		 5
      (9%)      		 4.7
      (9%)      		 6.7
      (12%)      		 --
      (--%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 9.1
      (0%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      		--
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      		--
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      		--
      		--
      		--
      Chromium (mcg) --
      		--
      		--
      		--
      		--
      		--
        Vitamins
      Food # 1 2 3 4 5 6
      Weight (g) 19.8 28 19.9 8.5 268.4 57
      Vitamin A, RAE (mcg)
      (%DV)      		 --
      (--%)      		 0.84
      (0%)      		 0
      (0%)      		 --
      (--%)      		 147.6
      (16%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0.39
      (0%)      		 0.12
      (0%)      		 0.14
      (0%)      		 0.54
      (1%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 --
      (--%)      		 0.41
      (35%)      		 0.33
      (27%)      		 0.05
      (4%)      		 0.1
      (9%)      		 0.43
      (36%)
      Riboflavin (B2) (mg)
      (%DV)      		 --
      (--%)      		 0.1
      (8%)      		 0.03
      (2%)      		 0.01
      (1%)      		 0.5
      (38%)      		 0.08
      (6%)
      Niacin (B3) (mg)
      (%DV)      		 --
      (--%)      		 2.3
      (15%)      		 0.61
      (4%)      		 0.75
      (5%)      		 0.25
      (2%)      		 0.54
      (3%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 --
      (--%)      		 0.32
      (6%)      		 0.2
      (4%)      		 --
      (--%)      		 0.96
      (19%)      		 0.76
      (15%)
      Vitamin B6 (mg)
      (%DV)      		 --
      (--%)      		 0.38
      (22%)      		 0.09
      (6%)      		 --
      (--%)      		 0.1
      (6%)      		 0.07
      (4%)
      Biotin (mcg) --
      		--
      		--
      		--
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 --
      (--%)      		 63.6
      (16%)      		 17.3
      (4%)      		 4.2
      (1%)      		 13.4
      (3%)      		 31.8
      (8%)
      Folic acid (mcg)
      (%)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 --
      (--%)      		 63.6
      (16%)      		 17.3
      (4%)      		 4.2
      (1%)      		 13.4
      (3%)      		 31.8
      (8%)
      Folate DFE (mcg)
      (%)      		 --
      (--%)      		 63.6
      (16%)      		 17.3
      (4%)      		 --
      (--%)      		 13.4
      (3%)      		 31.8
      (8%)
      Choline (mg)
      (%DV)      		 --
      (--%)      		 15.4
      (3%)      		 15.6
      (3%)      		 --
      (--%)      		 44
      (8%)      		 --
      (--%)
      Vitamin B12 (mcg)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)      		 1.4
      (59%)      		 0
      (0%)
      Retinol (mcg) --
      		0
      		0
      		--
      		147.6
      		0
      Carotene, beta (mcg)
      (%RDA)      		 --
      (--%)      		 8.4
      (0%)      		 0
      (0%)      		 --
      (--%)      		 10.7
      (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) 66.1 14 0 4.6 510 0
      Lycopene (mcg) --
      		0
      		0
      		--
      		0
      		--
      Lut + Zeaxanthin (mcg) --
      		0
      		129.4
      		--
      		0
      		--
      Vitamin E (mg)
      (%DV)      		 --
      (--%)      		 9.8
      (66%)      		 0.06
      (0%)      		 0.04
      (0%)      		 0.08
      (1%)      		 --
      (--%)
      Vitamin D (mcg)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)      		 3.2
      (16%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      		--
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      		--
      		3.2
      		--
      Vitamin D (IU)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 0
      (0%)      		 --
      (--%)      		 131.5
      (16%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 --
      (--%)      		 0
      (0%)      		 0.85
      (1%)      		 --
      (--%)      		 0.54
      (0%)      		 --
      (--%)
      Vitamin K1 (mcg) --
      		0
      		0
      		--
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		0
      		--
      		--
      		--
      		--
        Other
      Food # 1 2 3 4 5 6
      Weight (g) 19.8 28 19.9 8.5 268.4 57
      Water (g) 2
      		1.3
      		1.4
      		0.49
      		239.4
      		4.7
      Ash (g) --
      		0.85
      		0.74
      		0.41
      		2
      		0.98
      Alcohol (g) --
      		0
      		0
      		--
      		0
      		0
      Caffeine (mg) --
      		0
      		0
      		--
      		0
      		--
      Theobromine (mg) --
      		0
      		0
      		--
      		0
      		--
      PRAL score --
      		3.2
      		0.39
      		1.22
      		0.59
      		7.49
        Carbohydrates
      Food # 1 2 3 4 5 6
      Weight (g) 19.8 28 19.9 8.5 268.4 57
      Soluble Fiber (g) --
      		--
      		--
      		--
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      		--
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		0.7
      		0.23
      		--
      		0.03
      		--
      Glucose (Dextrose) (g) --
      		--
      		0.08
      		--
      		0.03
      		--
      Fructose (g) --
      		--
      		0
      		--
      		0.03
      		--
      Lactose (g) --
      		--
      		0
      		--
      		13.4
      		--
      Maltose (g) --
      		--
      		0
      		--
      		0.03
      		--
      Galactose (g) --
      		--
      		0
      		--
      		0.05
      		--
      Starch (g) --
      		--
      		--
      		--
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      		--
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
      		--
      		--
      		--
        Fats
      Food # 1 2 3 4 5 6
      Weight (g) 19.8 28 19.9 8.5 268.4 57
      Monounsaturated Fats (g) --
      		5.188
      		1.496
      		0.197
      		1.503
      		1.235
      Polyunsaturated Fats (g) --
      		6.478
      		5.712
      		2.016
      		0.196
      		1.437
      Omega 3s (g)
      (%AI)      		 --
      (--%)      		 0.017
      (1%)      		 4.535
      (283%)      		 1.519
      (95%)      		 0.021
      (1%)      		 0.063
      (4%)
      Omega 6s (g)
      (%AI)      		 --
      (--%)      		 6.454
      (38%)      		 1.174
      (7%)      		 0.497
      (3%)      		 0.166
      (1%)      		 1.374
      (8%)
      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)
      (%)      		 --
      (--%)      		 --
      (--%)      		 4.535
      (283%)      		 1.519
      (95%)      		 0.021
      (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) --
      		--
      		--
      		0.497
      		0.148
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      		--
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		0
      		0.001
      		--
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      		--
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      		--
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) --
      		0
      		0
      		--
      		0.207
      		--
      Caproic (6:0) (g) --
      		0
      		0
      		--
      		0.107
      		--
      Caprylic Acid (8:0) (g) --
      		0
      		0
      		--
      		0.054
      		--
      Capric Acid (10:0) (g) --
      		0
      		0
      		--
      		0.132
      		--
      Lauric Acid (12:0) (g) --
      		0
      		0
      		--
      		0.148
      		0.014
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      		--
      		0.005
      		--
      Myristic Acid (14:0) (g) --
      		0.007
      		0.002
      		0.003
      		0.47
      		0.009
      Pentadecanoic Acid (15:0) (g) --
      		0
      		0.001
      		0.003
      		0.054
      		--
      Palmitic Acid (16:0) (g) --
      		0.619
      		0.43
      		0.185
      		1.498
      		0.586
      Margaric Acid (17:0) (g) --
      		0.006
      		0.004
      		0.005
      		0.03
      		--
      Stearic Acid (18:0) (g) --
      		0.473
      		0.264
      		0.078
      		0.652
      		0.037
      Arachidic Acid (20:0) (g) --
      		0.032
      		0.01
      		0.008
      		0.011
      		--
      Behenic Acid (22:0) (g) --
      		0.09
      		0.01
      		0.003
      		0.005
      		--
      Lignoceric Acid (24:0) (g) --
      		0.021
      		0.006
      		--
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		0
      		--
      		0.003
      		0.04
      		--
      Pentadecenoic Acid (15:1) (g) --
      		0
      		--
      		--
      		0.011
      		--
      Palmitoleic Acid (16:1) (g) --
      		0.006
      		0.005
      		0.002
      		0.072
      		0.007
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      		--
      		0.072
      		--
      Heptadecenoic Acid (17:1) (g) --
      		0.004
      		--
      		0
      		0.013
      		--
      Oleic Acid (18:1) (g) --
      		5.146
      		1.463
      		0.188
      		1.363
      		1.228
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      		--
      		1.154
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      		--
      		--
      		--
      Gadoleic Acid (20:1) (g) --
      		0.024
      		0.013
      		0.004
      		0.005
      		--
      Docosenoic Acid (22:1) (g) --
      		0.008
      		0.003
      		--
      		0
      		--
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      		--
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		0
      		0.013
      		--
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) --
      		6.454
      		1.174
      		0.497
      		0.166
      		1.374
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      		--
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      		--
      		0.019
      		--
      Octadecatrienoic (undiff) (g) --
      		0.017
      		4.535
      		1.519
      		0.021
      		0.063
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      		--
      		--
      		--
      Parinaric Acid (18:4) (g) --
      		0.004
      		0
      		--
      		0
      		--
      Eicosatrienoic Acid (20:3) (g) --
      		0
      		--
      		--
      		0.008
      		--
      Eicosatetraenoic Acid 20:4 (g) --
      		0
      		0
      		--
      		0
      		--
      Heneicosapentaenoic Acid 21:5 (g) --
      		0
      		--
      		--
      		--
      		--
      22:4 (g) --
      		0
      		--
      		--
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      		--
      		0.019
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      		--
      		0.209
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      		--
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      		--
      		0.209
      		--
      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) --
      		--
      		0.002
      		--
      		0
      		--
      Campesterol (g) --
      		--
      		0.009
      		--
      		0
      		--
      Beta-sitosterol (g) --
      		--
      		0.018
      		--
      		0
      		--
      Amino Acids
      Food # 1 2 3 4 5 6
      Weight (g) 19.8 28 19.9 8.5 268.4 57
      Essential  
      Histidine (mg)
      (%RDI)      		 --
      (--%)      		 177
      (25%)      		 94
      (13%)      		 45
      (6%)      		 268
      (38%)      		 230
      (33%)
      Isoleucine (mg)
      (%RDI)      		 --
      (--%)      		 319
      (23%)      		 178
      (13%)      		 68
      (5%)      		 459
      (33%)      		 393
      (28%)
      Leucine (mg)
      (%RDI)      		 --
      (--%)      		 465
      (17%)      		 246
      (9%)      		 117
      (4%)      		 840
      (31%)      		 728
      (27%)
      Lysine (mg)
      (%RDI)      		 --
      (--%)      		 262
      (12%)      		 171
      (8%)      		 83
      (4%)      		 741
      (35%)      		 397
      (19%)
      Methionine (mg)
      (%RDI)      		 --
      (--%)      		 138
      (19%)      		 74
      (10%)      		 50
      (7%)      		 234
      (32%)      		 177
      (24%)
      Phenylalanine (mg)
      (%RDI)      		 --
      (--%)      		 327
      (37%)      		 190
      (22%)      		 87
      (10%)      		 459
      (52%)      		 507
      (58%)
      Threonine (mg)
      (%RDI)      		 --
      (--%)      		 260
      (25%)      		 152
      (15%)      		 60
      (6%)      		 378
      (36%)      		 326
      (31%)
      Tryptophan (mg)
      (%RDI)      		 --
      (--%)      		 97
      (35%)      		 59
      (21%)      		 37
      (13%)      		 113
      (40%)      		 133
      (47%)
      Valine (mg)
      (%RDI)      		 --
      (--%)      		 368
      (20%)      		 213
      (12%)      		 81
      (4%)      		 580
      (32%)      		 531
      (29%)
      Conditional  
      Arginine (mg) --
      		673
      		383
      		183
      		252
      		676
      Cystine (mg)
      (%RDI)      		 --
      (--%)      		 126
      (44%)      		 68
      (24%)      		 35
      (12%)      		 54
      (19%)      		 231
      (81%)
      Glycine (mg) --
      		409
      		248
      		80
      		174
      		477
      Proline (mg) --
      		331
      		160
      		66
      		875
      		530
      Tyrosine (mg)
      (%RDI)      		 --
      (--%)      		 186
      (21%)      		 98
      (11%)      		 48
      (5%)      		 448
      (51%)      		 325
      (37%)
      Non-Essential  
      Alanine (mg) --
      		313
      		184
      		89
      		301
      		500
      Aspartic acid (mg) --
      		685
      		407
      		144
      		760
      		821
      Betaine (mg) --
      		10
      		0.62
      		--
      		2
      		--
      Glutamic acid (mg) --
      		1562
      		803
      		298
      		1992
      		2105
      Hydroxyproline (mg) --
      		--
      		35
      		--
      		0
      		--
      Serine (mg) --
      		301
      		193
      		89
      		534
      		425
      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)
      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.