Oven-Roasted Chicken Breast Roll vs Dried Pumpkin and Squash Seed Kernels

Food A

Oven-Roasted Chicken Breast Roll

processed-meats

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 134 — 559 — kcal
Protein 15
26%
30
54%
g
Total Fat 7.7 — 49 — g
Carbohydrate 1.8
1%
11
8%
g
Water 73 — 5.2 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
1.9
2%
mg
Thiamin (B1) 0.043
4%
0.273
23%
mg
Riboflavin (B2) 0.062
5%
0.153
12%
mg
Niacin (B3) 6.5
41%
5.0
31%
mg
Pantothenic Acid (B5) 0.565
11%
0.750
15%
mg
Vitamin B6 0.298
23%
0.143
11%
mg
Folate (DFE) 3.0
1%
58
14%
mcg
Vitamin B12 0.240
10%
0.000
0%
mcg
Choline — — 63
11%
mg
Vitamin A (RAE) 0.000
0%
1.0
0%
mcg
Vitamin E 0.070
0%
2.2
15%
mg
Vitamin D (D2+D3) — — 0.000
0%
mcg
Vitamin K 0.500
0%
7.3
6%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 6.0
1%
46
5%
mg
Iron 0.320
4%
8.8
110%
mg
Magnesium 17
4%
592
148%
mg
Phosphorus 121
17%
1233
176%
mg
Potassium 324
10%
809
24%
mg
Sodium 883 — 7.0 — mg
Zinc 0.650
6%
7.8
71%
mg
Copper 0.069
8%
1.3
149%
mg
Manganese 0.017
1%
4.5
198%
mg
Selenium 12
21%
9.4
17%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat — — 0.064 — g
Monounsaturated Fat 2.8 — 16 — g
Polyunsaturated Fat 1.5 — 21 — g
Cholesterol 39 — 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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