Raw Eye of Round Steak (Lean, Select) vs Dried Pumpkin and Squash Seed Kernels

Food A

Raw Eye of Round Steak (Lean, Select)

beef

Food B

Dried Pumpkin and Squash Seed Kernels

nuts-seeds

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 116 — 559 — kcal
Protein 23
42%
30
54%
g
Total Fat 2.5 — 49 — g
Carbohydrate 0.000
0%
11
8%
g
Water 74 — 5.2 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
1.9
2%
mg
Thiamin (B1) 0.064
5%
0.273
23%
mg
Riboflavin (B2) 0.185
14%
0.153
12%
mg
Niacin (B3) 6.6
41%
5.0
31%
mg
Pantothenic Acid (B5) 0.367
7%
0.750
15%
mg
Vitamin B6 0.637
49%
0.143
11%
mg
Folate (DFE) 4.0
1%
58
14%
mcg
Vitamin B12 2.1
86%
0.000
0%
mcg
Choline 64
12%
63
11%
mg
Vitamin A (RAE) 2.0
0%
1.0
0%
mcg
Vitamin E 0.220
1%
2.2
15%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 1.5
1%
7.3
6%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 13
1%
46
5%
mg
Iron 1.4
17%
8.8
110%
mg
Magnesium 11
3%
592
148%
mg
Phosphorus 222
32%
1233
176%
mg
Potassium 312
9%
809
24%
mg
Sodium 50 — 7.0 — mg
Zinc 3.4
31%
7.8
71%
mg
Copper 0.035
4%
1.3
149%
mg
Manganese 0.002
0%
4.5
198%
mg
Selenium 22
40%
9.4
17%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.137 — 0.064 — g
Monounsaturated Fat 1.1 — 16 — g
Polyunsaturated Fat 0.211 — 21 — g
Cholesterol 62 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
6.0
16%
g
Lactose — — 0.000 — g
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