Wednesday, 11 January 2017

Nutrition Facts Comparison

Food #1: Seeds pumpkin and squash seed kernels roasted without salt
Serving Size: 100 grams

Food #2: Seeds pumpkin and squash seed kernels roasted without salt
Serving Size: 100 grams

Food #3: Seeds pumpkin and squash seed kernels dried
Serving Size: 100 grams

Food Number #1 #2 #3

Serving Size (Grams) 100g 227g 28g

Macronutrients

Calories 574 1303 158

Fat (%DV) 49.05g
(75%) 111.34g
(171%) 13.91g
(21%)

Saturated Fat (%DV) 8.544g
(43%) 19.395g
(97%) 2.455g
(12%)

Cholesterol (%DV) 0mg
(0%) 0mg
(0%) 0mg
(0%)

Carbs (%DV) 14.7g
(5%) 33.4g
(11%) 3g
(1%)

Fiber (%DV) 6.5g
(26%) 14.8g
(59%) 1.7g
(7%)

Net-Carbs 8.2g 18.6g 1.3g

Sugar 1.3g 2.9g 0.4g

Protein 29.8g 67.7g 8.6g

Vitamins

Vitamin A (%DV) 8IU
(0%) 18.16IU
(0%) 4.54IU
(0%)

Retinol Equiv. 0μg 0μg 0.28μg

Retinol 0μg 0μg 0μg

Alpha-Carotene 1μg 2.27μg 0.28μg

Beta-Carotene 5μg 11.35μg 2.55μg

Beta-cryptoxanthin 0μg 0μg 0.28μg

Vitamin B1 (%DV)
Thiamin 0.07mg
(5%) 0.159mg
(11%) 0.077mg
(5%)

Vitamin B2 (%DV)
Riboflavin 0.15mg
(9%) 0.341mg
(20%) 0.043mg
(3%)

Vitamin B3 (%DV)
Niacin 4.43mg
(22%) 10.056mg
(50%) 1.414mg
(7%)

Vitamin B5 (%DV)
Pantothenic Acid 0.57mg
(6%) 1.294mg
(13%) 0.213mg
(2%)

Vitamin B6 (%DV) 0.1mg
(5%) 0.227mg
(11%) 0.041mg
(2%)

Vitamin B9 (%DV)
Folate 57μg
(14%) 129.39μg
(32%) 16.44μg
(4%)

Folic Acid 0μg 0μg 0μg

Food Folate 57μg 129.39μg 16.44μg

Dietary Folate Equivalents 57μg 129.39μg 16.44μg

Vitamin B12 (%DV)
Cobalamin 0μg
(0%) 0μg
(0%) 0μg
(0%)

Vitamin C (%DV) 1.8mg
(3%) 4.09mg
(7%) 0.54mg
(1%)

Vitamin D (%DV) 0IU
0μg
(0%) 0IU
0μg
(0%) 0IU
0μg
(0%)

Vitamin D2 (%DV)
Ergocalciferol ~IU
~μg ~IU
~μg ~IU
~μg

Vitamin D3 (%DV)
Cholecalciferol ~IU
~μg ~IU
~μg ~IU
~μg

Vitamin E (%DV) 0.56mg
(3%) 1.27mg
(6%) 0.62mg
(3%)

Vitamin K (%DV) 4.5μg
(6%) 10.22μg
(13%) 2.07μg
(3%)

K1 - Dihydrophylloquinone 0μg 0μg 0μg

K2 - Menaquinone-4 0μg 0μg 0μg

Choline
(% Adequate Intake) 63mg
(11%) 143.01mg
(26%) 17.86mg
(3%)

Lycopene 0μg 0μg 0μg

Lutein+Zeaxanthin 30μg 68.1μg 20.98μg

Minerals

Calcium (%DV) 52mg
(5%) 118.04mg
(12%) 13.04mg
(1%)

Copper (%DV) 1.275mg
(64%) 2.894mg
(145%) 0.381mg
(19%)

Iron (%DV) 8.07mg
(45%) 18.32mg
(102%) 2.5mg
(14%)

Potassium (%DV) 788mg
(23%) 1788.76mg
(51%) 229.35mg
(7%)

Phosphorus (%DV) 1174mg
(117%) 2664.98mg
(266%) 349.56mg
(35%)

Magnesium (%DV) 550mg
(138%) 1248.5mg
(312%) 167.83mg
(42%)

Manganese (%DV) 4.49mg
(225%) 10.192mg
(510%) 1.288mg
(64%)

Sodium (%DV) 18mg
(1%) 41mg
(2%) 2mg
(0%)

Selenium (%DV) 9.4μg
(13%) 21.34μg
(30%) 2.66μg
(4%)

Zinc (%DV) 7.64mg
(51%) 17.34mg
(116%) 2.21mg
(15%)

Carbs and Sugars

Starch 0.74g 1.68g 0.42g

Sucrose 1.14g 2.59g 0.32g

Glucose 0.07g 0.16g 0.04g

Fructose 0.07g 0.16g 0.04g

Lactose 0g 0g 0g

Maltose 0g 0g 0g

Galactose 0g 0g 0g

Fatty Acids

Omega 3 to Omega 6 Ratio 0.01 0.01 0.01

Omega 6 to Omega 3 Ratio 176.41 176.41 172.34

Total Omega 3s 111mg 252mg 34mg

18D3 Linolenic 111mg 252mg 34mg

18D3CN3 Alpha Linolenic(ALA) 111mg 252mg 34mg

18D4 Stearidonic (SDA) 0mg 0mg 0mg

20D3N3 Eicosatrienoic 0mg 0mg 0mg

20D5 Eicosapentaenoic(EPA) 0mg 0mg 0mg

22D5 Docosapentaenoic(DPA) 0mg 0mg 0mg

22D6 Docosahexaenoic(DHA) 0mg 0mg 0mg

Total Omega 6s 19581mg 44449mg 5863mg

18D2 19590mg 44469mg 5871mg

18D2CN6 Linoleic(LA) 19559mg 44399mg 5859mg

18D2CLA Conjugated Linoleic(CLA) 5mg 11mg 1mg

18D3CN6 Gamma-linolenic (GLA) 0mg 0mg 0mg

20D2CN6 Eicosadienoic 12mg 27mg 1mg

20D3N6 Di-homo-
gamma-linolenic (DGLA) 0mg 0mg 0mg

20D4N6 Arachidonic (AA) ~mg ~mg ~mg

22D4 Adrenic (AA) 0mg 0mg 0mg

Essential Amino Acids

Tryptophan
(%RDI) 569mg
(203%) 1292mg
(461%) 163mg
(58%)

Histidine
(%RDI) 770mg
(110%) 1748mg
(250%) 221mg
(32%)

Threonine
(%RDI) 985mg
(94%) 2236mg
(213%) 283mg
(27%)

Isoleucine
(%RDI) 1265mg
(90%) 2872mg
(205%) 363mg
(26%)

Leucine
(%RDI) 2388mg
(87%) 5421mg
(199%) 686mg
(25%)

Lysine
(%RDI) 1220mg
(58%) 2769mg
(132%) 350mg
(17%)

Methionine
(%RDI) 595mg
(82%) 1351mg
(186%) 171mg
(23%)

Cystine
(%RDI) 327mg
(114%) 742mg
(259%) 94mg
(33%)

Phenylalanine
(%RDI) 1711mg
(196%) 3884mg
(444%) 491mg
(56%)

Tyrosine
(%RDI) 1079mg
(123%) 2449mg
(280%) 310mg
(35%)

Valine
(%RDI) 1559mg
(86%) 3539mg
(194%) 448mg
(25%)

More Amino Acids

Arginine 5284mg 11995mg 1518mg

Alanine 1466mg 3328mg 421mg

Aspartic Acid 2922mg 6633mg 839mg

Glutamic Acid 6108mg 13865mg 1754mg

Glycine 1819mg 4129mg 522mg

Proline 1299mg 2949mg 373mg

Serine 1652mg 3750mg 474mg

Hydroxyproline ~mg ~mg ~mg

Other

Ash 4.37g 9.92g 1.36g

Water 2.03g 4.61g 1.48g

Alcohol 0g 0g 0g

Caffeine 0mg 0mg 0mg

Theobromine 0mg 0mg 0mg

Fluoride ~μg ~μg ~μg

Stats

Percent of
Daily Calorie Target 28.7% 65.15% 7.9%

Percent Water 2% 4.6% 1.5%

Protein to Carb Ratio (g/g) 2.03 2.03 2.87

Food Number	#1	#2	#3
Serving Size (Grams)	100g	227g	28g
Macronutrients
Calories	574	1303	158
Fat (%DV)	49.05g (75%)	111.34g (171%)	13.91g (21%)
Saturated Fat (%DV)	8.544g (43%)	19.395g (97%)	2.455g (12%)
Cholesterol (%DV)	0mg (0%)	0mg (0%)	0mg (0%)
Carbs (%DV)	14.7g (5%)	33.4g (11%)	3g (1%)
Fiber (%DV)	6.5g (26%)	14.8g (59%)	1.7g (7%)
Net-Carbs	8.2g	18.6g	1.3g
Sugar	1.3g	2.9g	0.4g
Protein	29.8g	67.7g	8.6g
Vitamins
Vitamin A (%DV)	8IU (0%)	18.16IU (0%)	4.54IU (0%)
Retinol Equiv.	0μg	0μg	0.28μg
Retinol	0μg	0μg	0μg
Alpha-Carotene	1μg	2.27μg	0.28μg
Beta-Carotene	5μg	11.35μg	2.55μg
Beta-cryptoxanthin	0μg	0μg	0.28μg
Vitamin B1 (%DV) Thiamin	0.07mg (5%)	0.159mg (11%)	0.077mg (5%)
Vitamin B2 (%DV) Riboflavin	0.15mg (9%)	0.341mg (20%)	0.043mg (3%)
Vitamin B3 (%DV) Niacin	4.43mg (22%)	10.056mg (50%)	1.414mg (7%)
Vitamin B5 (%DV) Pantothenic Acid	0.57mg (6%)	1.294mg (13%)	0.213mg (2%)
Vitamin B6 (%DV)	0.1mg (5%)	0.227mg (11%)	0.041mg (2%)
Vitamin B9 (%DV) Folate	57μg (14%)	129.39μg (32%)	16.44μg (4%)
Folic Acid	0μg	0μg	0μg
Food Folate	57μg	129.39μg	16.44μg
Dietary Folate Equivalents	57μg	129.39μg	16.44μg
Vitamin B12 (%DV) Cobalamin	0μg (0%)	0μg (0%)	0μg (0%)
Vitamin C (%DV)	1.8mg (3%)	4.09mg (7%)	0.54mg (1%)
Vitamin D (%DV)	0IU 0μg (0%)	0IU 0μg (0%)	0IU 0μg (0%)
Vitamin D2 (%DV) Ergocalciferol	~IU ~μg	~IU ~μg	~IU ~μg
Vitamin D3 (%DV) Cholecalciferol	~IU ~μg	~IU ~μg	~IU ~μg
Vitamin E (%DV)	0.56mg (3%)	1.27mg (6%)	0.62mg (3%)
Vitamin K (%DV)	4.5μg (6%)	10.22μg (13%)	2.07μg (3%)
K1 - Dihydrophylloquinone	0μg	0μg	0μg
K2 - Menaquinone-4	0μg	0μg	0μg
Choline (% Adequate Intake)	63mg (11%)	143.01mg (26%)	17.86mg (3%)
Lycopene	0μg	0μg	0μg
Lutein+Zeaxanthin	30μg	68.1μg	20.98μg
Minerals
Calcium (%DV)	52mg (5%)	118.04mg (12%)	13.04mg (1%)
Copper (%DV)	1.275mg (64%)	2.894mg (145%)	0.381mg (19%)
Iron (%DV)	8.07mg (45%)	18.32mg (102%)	2.5mg (14%)
Potassium (%DV)	788mg (23%)	1788.76mg (51%)	229.35mg (7%)
Phosphorus (%DV)	1174mg (117%)	2664.98mg (266%)	349.56mg (35%)
Magnesium (%DV)	550mg (138%)	1248.5mg (312%)	167.83mg (42%)
Manganese (%DV)	4.49mg (225%)	10.192mg (510%)	1.288mg (64%)
Sodium (%DV)	18mg (1%)	41mg (2%)	2mg (0%)
Selenium (%DV)	9.4μg (13%)	21.34μg (30%)	2.66μg (4%)
Zinc (%DV)	7.64mg (51%)	17.34mg (116%)	2.21mg (15%)
Carbs and Sugars
Starch	0.74g	1.68g	0.42g
Sucrose	1.14g	2.59g	0.32g
Glucose	0.07g	0.16g	0.04g
Fructose	0.07g	0.16g	0.04g
Lactose	0g	0g	0g
Maltose	0g	0g	0g
Galactose	0g	0g	0g
Fatty Acids
Omega 3 to Omega 6 Ratio	0.01	0.01	0.01
Omega 6 to Omega 3 Ratio	176.41	176.41	172.34
Total Omega 3s	111mg	252mg	34mg
18D3 Linolenic	111mg	252mg	34mg
18D3CN3 Alpha Linolenic(ALA)	111mg	252mg	34mg
18D4 Stearidonic (SDA)	0mg	0mg	0mg
20D3N3 Eicosatrienoic	0mg	0mg	0mg
20D5 Eicosapentaenoic(EPA)	0mg	0mg	0mg
22D5 Docosapentaenoic(DPA)	0mg	0mg	0mg
22D6 Docosahexaenoic(DHA)	0mg	0mg	0mg
Total Omega 6s	19581mg	44449mg	5863mg
18D2	19590mg	44469mg	5871mg
18D2CN6 Linoleic(LA)	19559mg	44399mg	5859mg
18D2CLA Conjugated Linoleic(CLA)	5mg	11mg	1mg
18D3CN6 Gamma-linolenic (GLA)	0mg	0mg	0mg
20D2CN6 Eicosadienoic	12mg	27mg	1mg
20D3N6 Di-homo- gamma-linolenic (DGLA)	0mg	0mg	0mg
20D4N6 Arachidonic (AA)	~mg	~mg	~mg
22D4 Adrenic (AA)	0mg	0mg	0mg
Essential Amino Acids
Tryptophan (%RDI)	569mg (203%)	1292mg (461%)	163mg (58%)
Histidine (%RDI)	770mg (110%)	1748mg (250%)	221mg (32%)
Threonine (%RDI)	985mg (94%)	2236mg (213%)	283mg (27%)
Isoleucine (%RDI)	1265mg (90%)	2872mg (205%)	363mg (26%)
Leucine (%RDI)	2388mg (87%)	5421mg (199%)	686mg (25%)
Lysine (%RDI)	1220mg (58%)	2769mg (132%)	350mg (17%)
Methionine (%RDI)	595mg (82%)	1351mg (186%)	171mg (23%)
Cystine (%RDI)	327mg (114%)	742mg (259%)	94mg (33%)
Phenylalanine (%RDI)	1711mg (196%)	3884mg (444%)	491mg (56%)
Tyrosine (%RDI)	1079mg (123%)	2449mg (280%)	310mg (35%)
Valine (%RDI)	1559mg (86%)	3539mg (194%)	448mg (25%)
More Amino Acids
Arginine	5284mg	11995mg	1518mg
Alanine	1466mg	3328mg	421mg
Aspartic Acid	2922mg	6633mg	839mg
Glutamic Acid	6108mg	13865mg	1754mg
Glycine	1819mg	4129mg	522mg
Proline	1299mg	2949mg	373mg
Serine	1652mg	3750mg	474mg
Hydroxyproline	~mg	~mg	~mg
Other
Ash	4.37g	9.92g	1.36g
Water	2.03g	4.61g	1.48g
Alcohol	0g	0g	0g
Caffeine	0mg	0mg	0mg
Theobromine	0mg	0mg	0mg
Fluoride	~μg	~μg	~μg
Stats
Percent of Daily Calorie Target	28.7%	65.15%	7.9%
Percent Water	2%	4.6%	1.5%
Protein to Carb Ratio (g/g)	2.03	2.03	2.87

Nutrition Facts Comparison

Food #1: Mollusks oyster eastern wild cooked moist heat
Serving Size: 100 grams

Food #2: Mollusks oyster eastern wild cooked moist heat
Serving Size: 3 oz

Food #3: Mollusks oyster Pacific cooked moist heat
Serving Size: 3 oz

Food Number	#1	#2	#3
Serving Size (Grams)	100g	85g	85g
Macronutrients
Calories	102	87	139
Fat (%DV)	3.42g (5%)	2.91g (4%)	3.91g (6%)
Saturated Fat (%DV)	0.948g (5%)	0.806g (4%)	0.867g (4%)
Cholesterol (%DV)	79mg (26%)	67mg (22%)	85mg (28%)
Carbs (%DV)	5.5g (2%)	4.6g (2%)	8.4g (3%)
Fiber (%DV)	0g (0%)	0g (0%)	0g (0%)
Net-Carbs	5.5g	4.6g	8.4g
Sugar	1.2g	1g	0g
Protein	11.4g	9.7g	16.1g
Vitamins
Vitamin A (%DV)	88IU (2%)	74.8IU (1%)	413.95IU (8%)
Retinol Equiv.	26μg	22.1μg	124.1μg
Retinol	26μg	22.1μg	124.1μg
Alpha-Carotene	0μg	0μg	0μg
Beta-Carotene	0μg	0μg	0μg
Beta-cryptoxanthin	0μg	0μg	0μg
Vitamin B1 (%DV) Thiamin	0.036mg (2%)	0.031mg (2%)	0.108mg (7%)
Vitamin B2 (%DV) Riboflavin	0.18mg (11%)	0.153mg (9%)	0.377mg (22%)
Vitamin B3 (%DV) Niacin	1.85mg (9%)	1.573mg (8%)	3.075mg (15%)
Vitamin B5 (%DV) Pantothenic Acid	0.447mg (4%)	0.38mg (4%)	0.765mg (8%)
Vitamin B6 (%DV)	0.061mg (3%)	0.052mg (3%)	0.077mg (4%)
Vitamin B9 (%DV) Folate	14μg (4%)	11.9μg (3%)	12.75μg (3%)
Folic Acid	0μg	0μg	0μg
Food Folate	14μg	11.9μg	12.75μg
Dietary Folate Equivalents	14μg	11.9μg	12.75μg
Vitamin B12 (%DV) Cobalamin	17.5μg (292%)	14.88μg (248%)	24.48μg (408%)
Vitamin C (%DV)	0mg (0%)	0mg (0%)	10.88mg (18%)
Vitamin D (%DV)	0IU 0μg (0%)	0IU 0μg (0%)	~IU ~μg (0%)
Vitamin D2 (%DV) Ergocalciferol	~IU ~μg	~IU ~μg	~IU ~μg
Vitamin D3 (%DV) Cholecalciferol	0IU 0μg	0IU 0μg	~IU ~μg
Vitamin E (%DV)	1.7mg (8%)	1.45mg (7%)	0.72mg (3%)
Vitamin K (%DV)	2μg (3%)	1.7μg (2%)	0.09μg (0%)
K1 - Dihydrophylloquinone	0μg	0μg	~μg
K2 - Menaquinone-4	5μg	4.25μg	~μg
Choline (% Adequate Intake)	130mg (24%)	110.5mg (20%)	~mg (0%)
Lycopene	0μg	0μg	0μg
Lutein+Zeaxanthin	0μg	0μg	0μg
Minerals
Calcium (%DV)	116mg (12%)	98.6mg (10%)	13.6mg (1%)
Copper (%DV)	5.707mg (285%)	4.851mg (243%)	2.277mg (114%)
Iron (%DV)	9.21mg (51%)	7.83mg (44%)	7.82mg (43%)
Potassium (%DV)	139mg (4%)	118.15mg (3%)	256.7mg (7%)
Phosphorus (%DV)	194mg (19%)	164.9mg (16%)	206.55mg (21%)
Magnesium (%DV)	35mg (9%)	29.75mg (7%)	37.4mg (9%)
Manganese (%DV)	0.591mg (30%)	0.502mg (25%)	1.039mg (52%)
Sodium (%DV)	166mg (7%)	141mg (6%)	180mg (8%)
Selenium (%DV)	39.5μg (56%)	33.58μg (48%)	130.9μg (187%)
Zinc (%DV)	78.6mg (524%)	66.81mg (445%)	28.25mg (188%)
Carbs and Sugars
Starch	0.9g	0.77g	~g
Sucrose	0g	0g	~g
Glucose	1.23g	1.05g	~g
Fructose	0g	0g	~g
Lactose	0g	0g	~g
Maltose	0g	0g	~g
Galactose	0g	0g	~g
Fatty Acids
Omega 3 to Omega 6 Ratio	9.55	9.55	24.75
Omega 6 to Omega 3 Ratio	0.11	0.11	0.04
Total Omega 3s	907mg	771mg	1346mg
18D3 Linolenic	168mg	143mg	54mg
18D3CN3 Alpha Linolenic(ALA)	163mg	139mg	~mg
18D4 Stearidonic (SDA)	96mg	82mg	143mg
20D3N3 Eicosatrienoic	4mg	3mg	~mg
20D5 Eicosapentaenoic(EPA)	353mg	300mg	745mg
22D5 Docosapentaenoic(DPA)	20mg	17mg	34mg
22D6 Docosahexaenoic(DHA)	271mg	230mg	425mg
Total Omega 6s	95mg	81mg	54mg
18D2	82mg	70mg	54mg
18D2CN6 Linoleic(LA)	61mg	52mg	~mg
18D2CLA Conjugated Linoleic(CLA)	11mg	9mg	~mg
18D3CN6 Gamma-linolenic (GLA)	4mg	3mg	~mg
20D2CN6 Eicosadienoic	7mg	6mg	~mg
20D3N6 Di-homo- gamma-linolenic (DGLA)	7mg	6mg	~mg
20D4N6 Arachidonic (AA)	~mg	~mg	~mg
22D4 Adrenic (AA)	0mg	0mg	~mg
Essential Amino Acids
Tryptophan (%RDI)	138mg (49%)	117mg (42%)	180mg (64%)
Histidine (%RDI)	220mg (31%)	187mg (27%)	309mg (44%)
Threonine (%RDI)	46mg (4%)	39mg (4%)	691mg (66%)
Isoleucine (%RDI)	459mg (33%)	390mg (28%)	700mg (50%)
Leucine (%RDI)	716mg (26%)	609mg (22%)	1131mg (41%)
Lysine (%RDI)	762mg (36%)	648mg (31%)	1200mg (57%)
Methionine (%RDI)	257mg (35%)	218mg (30%)	362mg (50%)
Cystine (%RDI)	110mg (38%)	94mg (33%)	211mg (74%)
Phenylalanine (%RDI)	413mg (47%)	351mg (40%)	575mg (66%)
Tyrosine (%RDI)	404mg (46%)	343mg (39%)	514mg (59%)
Valine (%RDI)	523mg (29%)	445mg (24%)	702mg (39%)
More Amino Acids
Arginine	744mg	632mg	1172mg
Alanine	542mg	461mg	972mg
Aspartic Acid	982mg	835mg	1550mg
Glutamic Acid	1349mg	1147mg	2185mg
Glycine	551mg	468mg	1005mg
Proline	450mg	383mg	655mg
Serine	450mg	383mg	720mg
Hydroxyproline	~mg	~mg	~mg
Other
Ash	1.53g	1.3g	2.09g
Water	78.19g	66.46g	54.5g
Alcohol	0g	0g	0g
Caffeine	0mg	0mg	0mg
Theobromine	0mg	0mg	0mg
Fluoride	~μg	~μg	~μg
Stats
Percent of Daily Calorie Target	5.1%	4.35%	6.95%
Percent Water	78.2%	66.5%	54.5%
Protein to Carb Ratio (g/g)	2.07	2.11	1.92