Energy
middle half580 kcalthis record per 100 g
- Corpus median
- 589 kcal
- Middle 50%
- 572–624 kcal
Based on 68 records reporting energy.
Beans, nuts & protein foodsmoderate variability
Mixed seeds calories: 162 per 28 g
This exact USDA record reports 162 calories for 28 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 28 g
- Calories
- 162 kcal
- Protein
- 6.2 g
- Carbohydrate
- 6.1 g
- Total fat
- 13.9 g
- Fiber
- 2.8 g
- Sodium
- 2 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 28 g
162calories
Mixed seeds
- Protein
- 6.2 g
- Carbs
- 6.1 g
- Fat
- 13.9 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 162 calories for USDA reference amount at 28 grams. On a fixed-weight basis, the same record contains 580 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 6.2 g protein, 2.8 g fiber, and 2 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is seeds, sunflower seed kernels, dry roasted, without salt, representing 75% of the record’s listed input weight. The record contains 2 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 162–841 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2707589: “Mixed seeds.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2707589, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “1 cup” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 21 g | 122 kcal | 4.6 g | 2.1 g | 1 mg |
| USDA reference amountExact record reference weight | 28 g | 162 kcal | 6.2 g | 2.8 g | 2 mg |
| 1 cupUSDA-listed household measure | 145 g | 841 kcal | 31.9 g | 14.5 g | 10 mg |
02 · Fixed-weight context
Where 100 grams sits inside Nuts and seeds
The comparison set contains 68 exact records in the Nuts and seeds USDA category. Here, “middle half” describes FDC 2707589’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
upper quarter22 gthis record per 100 g
- Corpus median
- 18.8 g
- Middle 50%
- 13.4–20.7 g
Based on 68 records reporting protein.
Dietary fiber
upper quarter10 gthis record per 100 g
- Corpus median
- 7.4 g
- Middle 50%
- 5.5–9.7 g
Based on 68 records reporting dietary fiber.
Sodium
middle half7 mgthis record per 100 g
- Corpus median
- 197 mg
- Middle 50%
- 7–383 mg
Based on 68 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2707589’s 28 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Magnesium; the larger tradeoff-side percentage is Saturated fat. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Magnesium66 mg
≈ 16% DV. This does not cross the FDA’s 20% ‘high’ guide.
Dietary fiber2.8 g
≈ 10% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Saturated fat1.7 g
≈ 8% DV. This does not cross the FDA’s 20% ‘high’ guide.
Sodium2 mg
≈ 0% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Mixed seeds,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2707584 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 28 g
A 25% weight move in either direction spans 21–35 g. When composition is held constant, those endpoints calculate to 122 kcal and 203 kcal.
- 02
Record choice: compare with FDC 2707584
At an equal 100 g, this record has 605 mg less sodium than “Sunflower seeds, flavored.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Seeds, sunflower seed kernels, dry roasted, without salt
The source formulation has 2 input rows; Seeds, sunflower seed kernels, dry roasted, without salt supplies 75% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when the exact wording “Mixed seeds” fits. Inspect FDC 2707584 when “flavored” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Mixed seeds
- Exact source wording
- “Mixed seeds”
- Source identity
- USDA FDC 2707589 · FNDDS 43107000
- Source inputs unique in this pair
- Seeds, pumpkin and squash seed kernels, roasted, without salt
Inspect this alternative when its fields fit better
Sunflower seeds, flavored
- Exact source wording
- “Sunflower seeds, flavored”
- Source identity
- USDA FDC 2707584 · FNDDS 43102300
- Named qualifiers
- flavored
- Source inputs unique in this pair
- Sugars, granulated · Salt, table
Choose the closest description
Which USDA record fits your meal?
Begin with the exact USDA description, then compare preparation, additions, and gram weight. A nearby record is useful only when its identity is closer—not simply because its name sounds familiar.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordMixed seeds | 28 g162 kcal | 580 kcal | 22 g | 49.6 g | 10 g | 7 mg |
| Flax seeds | 9 g49 kcal | 545 kcal | 18 g | 37.3 g | 23.1 g | 37 mg |
| Sesame seeds | 28 g177 kcal | 631 kcal | 20.4 g | 61.2 g | 11.6 g | 47 mg |
| Pumpkin seeds, unsalted | 28 g161 kcal | 574 kcal | 29.8 g | 49 g | 6.5 g | 18 mg |
| Chia seeds | 9 g44 kcal | 486 kcal | 16.5 g | 30.7 g | 34.4 g | 16 mg |
| Pumpkin seeds, salted | 28 g159 kcal | 567 kcal | 29.5 g | 48.5 g | 6.4 g | 477 mg |
| Sunflower seeds, flavored | 28 g159 kcal | 567 kcal | 18.4 g | 47.6 g | 10.6 g | 612 mg |
How to compare FDC 2707589: its source amount is 28 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2707589, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
841 kcal
145 g
At a glance
Nutrient signals in the source amount
For FDC 2707589, Total fat is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Total fat
13.9 g≈ 18% Daily ValueMagnesium
65.5 mg≈ 16% Daily ValueThe percentages above apply to FDC 2707589’s 28 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2707589 has no protein percentage here: Feast reports 6.2 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2707589 at 28 g—not a measured or recommended plate.
- The representative USDA portion supplies 2.8 g dietary fiber, about 10% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 28 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 162 kcal 580 kcal | Not established Not established |
| Protein | 6.2 g 22 g | Not shown Not shown |
| Carbohydrate | 6.1 g 21.7 g | 2% 8% |
| Total fat | 13.9 g 49.6 g | 18% 64% |
| Dietary fiber | 2.8 g 10 g | 10% 36% |
| Sugars | 0.7 g 2.4 g | Not established Not established |
| Sodium | 2 mg 7 mg | 0% 0% |
| Saturated fat | 1.7 g 6.1 g | 8% 30% |
| Monounsaturated Fat | 3.1 g 11.1 g | Not established Not established |
| Polyunsaturated Fat | 8.3 g 29.6 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 233.5 mg 834 mg | 5% 18% |
| Calcium | 18.5 mg 66 mg | 1% 5% |
| Iron | 1.4 mg 4.9 mg | 8% 27% |
| Magnesium | 65.5 mg 234 mg | 16% 56% |
| Vitamin C | 0.4 mg 1.5 mg | 0% 2% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 0 µg 0 µg | 0% 0% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 0.4 g 1.4 g | Not established Not established |
For FDC 2707589, approximate percentages divide the displayed 28 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2707589 to 2 source inputs totaling 100 g in its standardized formulation. Publishing that exact provenance makes “Mixed seeds” inspectable beside similarly named records.
How to read this
2 listed components
The largest listed inputs by source weight are Seeds, sunflower seed kernels, dry roasted, without salt, Seeds, pumpkin and squash seed kernels, roasted, without salt. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
100 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Seeds, pumpkin and squash seed kernels, roasted, without saltUSDA ingredient 12016 · encyclopedia page available | 25 GM | 25 g | 25% |
| 2 | Seeds, sunflower seed kernels, dry roasted, without saltUSDA ingredient 12037 · encyclopedia page available | 75 GM | 75 g | 75% |
Exact-record context
What makes this USDA record distinct?
For FDC 2707589, the close-record rule searches the USDA “Nuts and seeds” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Mixed seeds
- USDA category
- Nuts and seeds
- FDC ID
- 2707589
- FNDDS code
- 43107000
Closest inspectable record
Sunflower seeds, flavored
- USDA category
- Nuts and seeds
- FDC ID
- 2707584
- FNDDS code
- 43102300
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 580 kcal | 567 kcal | +13 kcal |
| Protein | 22 g | 18.4 g | +3.6 g |
| Carbohydrate | 21.7 g | 25.9 g | −4.2 g |
| Total fat | 49.6 g | 47.6 g | +2 g |
| Dietary fiber | 10 g | 10.6 g | −0.6 g |
| Sodium | 7 mg | 612 mg | −605 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 3.6 g more protein, 4.2 g less carbohydrate, and 605 mg less sodium than “Sunflower seeds, flavored.”
Only this record lists Seeds, pumpkin and squash seed kernels, roasted, without salt. Only the comparison record lists Sugars, granulated; Salt, table. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
3 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Seeds, sunflower seed kernels, dry roasted, without salt.
Listed only in this record: Seeds, pumpkin and squash seed kernels, roasted, without salt.
Listed only in the comparison: Sugars, granulated; Salt, table.
Portion evidence
The listed portion sets differ
This record’s reference amount is 28 g; a familiar listed measure is 1 cup (145 g).
The comparison record’s reference amount is 28 g; a familiar listed measure is 1 cup, in shell, yields (46 g).
Use the 100-gram row to compare FDC 2707589 with FDC 2707584 at equal mass; use their 28 g and 28 g source amounts only for portion matching.
Evidence boundary: FDC 2707589 versus FDC 2707584 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full nuts and seeds source category → Read the calculation and selection methodology →
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, preparation, added fat, sauce or seasoning.
For “Mixed seeds,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
preparation
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 03
added fat
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
- 04
sauce or seasoning
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2707589 comes from FoodData Central Survey Foods (FNDDS). Its 580 kcal per 100 g becomes 162 kcal at 28 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2707589
FNDDS food code: 43107000
The scaling for FDC 2707589 can be exact while the match to “Mixed seeds” is wrong. That is why this profile keeps its 28 g weight, 2-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.