Roasted Chicken Breast vs Dried Pumpkin and Squash Seed Kernels

Food A

Roasted Chicken Breast

poultry

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 165 — 559 — kcal
Protein 31
55%
30
54%
g
Total Fat 3.6 — 49 — g
Carbohydrate 0.000
0%
11
8%
g
Water 65 — 5.2 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
1.9
2%
mg
Thiamin (B1) 0.070
6%
0.273
23%
mg
Riboflavin (B2) 0.114
9%
0.153
12%
mg
Niacin (B3) 14
86%
5.0
31%
mg
Pantothenic Acid (B5) 0.965
19%
0.750
15%
mg
Vitamin B6 0.600
46%
0.143
11%
mg
Folate (DFE) 4.0
1%
58
14%
mcg
Vitamin B12 0.340
14%
0.000
0%
mcg
Choline 85
16%
63
11%
mg
Vitamin A (RAE) 6.0
1%
1.0
0%
mcg
Vitamin E 0.270
2%
2.2
15%
mg
Vitamin D (D2+D3) 0.100
1%
0.000
0%
mcg
Vitamin K 0.300
0%
7.3
6%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 15
2%
46
5%
mg
Iron 1.0
13%
8.8
110%
mg
Magnesium 29
7%
592
148%
mg
Phosphorus 228
33%
1233
176%
mg
Potassium 256
8%
809
24%
mg
Sodium 74 — 7.0 — mg
Zinc 1.0
9%
7.8
71%
mg
Copper 0.049
5%
1.3
149%
mg
Manganese 0.017
1%
4.5
198%
mg
Selenium 28
50%
9.4
17%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat — — 0.064 — g
Monounsaturated Fat 1.2 — 16 — g
Polyunsaturated Fat 0.770 — 21 — g
Cholesterol 85 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
6.0
16%
g
Lactose — — 0.000 — g
← Compare other foods