Seeds, pumpkin and squash seeds, whole, roasted
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0.33g
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Nutrients (per 100g)
| Nutrient | Value | % DV | |||
|---|---|---|---|---|---|
| Energy | |||||
| Energy (kcal) | 446 kcal | ||||
| Energy (kJ) | 1866 specific_gravity | ||||
| Minerals | |||||
| Iron, Fe | 3.31 mg | 18% | |||
| Sodium, Na | 18 mg | 1% | |||
| Calcium, Ca | 55 mg | 6% | |||
| Potassium, K | 919 mg | 26% | |||
| Zinc, Zn | 10.3 mg | 69% | |||
| Magnesium, Mg | 262 mg | 66% | |||
| Phosphorus, P | 92 mg | 9% | |||
| Copper, Cu | 0.69 mg | 35% | |||
| Manganese, Mn | 0.496 mg | 25% | |||
| Fibers | |||||
| Fiber, total dietary | 18.4 g | 74% | |||
| Protein | |||||
| Protein | 18.55 g | 37% | |||
| Tryptophan | 0.326 g | ||||
| Threonine | 0.683 g | ||||
| Methionine | 0.417 g | ||||
| Phenylalanine | 0.924 g | ||||
| Isoleucine | 0.956 g | ||||
| Leucine | 1.572 g | ||||
| Lysine | 1.386 g | ||||
| Valine | 1.491 g | ||||
| Histidine | 0.515 g | ||||
| Carbohydrates | |||||
| Carbohydrate, by difference | 53.75 g | 18% | |||
| Fats | |||||
| Total lipid (fat) | 19.4 g | 30% | |||
| Saturated fats | |||||
| Fatty acids, total saturated | 3.67 g | 18% | |||
| 12:0 | 0.019 g | ||||
| 14:0 | 0.022 g | ||||
| 16:0 | 2.374 g | ||||
| 18:0 | 1.189 g | ||||
| Monounsaturated fats | |||||
| Fatty acids, total monounsaturated | 6.032 g | ||||
| 16:1 | 0.042 g | ||||
| 18:1 | 5.985 g | ||||
| Polyunsaturated fats | |||||
| Omega 3 (total) | 0.077 g | 6% | |||
| Fatty acids, total polyunsaturated | 8.844 g | ||||
| 18:2 | 8.759 g | ||||
| 18:3 | 0.077 g | ||||
| Vitamins | |||||
| Vitamin A, IU | 62 iu | 1% | |||
| Vitamin C, total ascorbic acid | 0.3 mg | 1% | |||
| Folate, total | 9 ug | 2% | |||
| Vitamin B-6 | 0.037 mg | 2% | |||
| Folate, food | 9 ug | 2% | |||
| Folate, DFE | 9 ug | 2% | |||
| Vitamin A, RAE | 3 ug | ||||
| Thiamin | 0.034 mg | 2% | |||
| Riboflavin | 0.052 mg | 3% | |||
| Niacin | 0.286 mg | 1% | |||
| Pantothenic acid | 0.056 mg | 1% | |||
| General | |||||
| Ash | 3.8 g | ||||
| Water | 4.5 g | 0% | |||
| Unclassified | |||||
| Tyrosine | 0.77 g | ||||
| Alanine | 0.875 g | ||||
| Glutamic acid | 3.262 g | ||||
| Glycine | 1.358 g | ||||
| Proline | 0.756 g | ||||
| Cystine | 0.228 g | ||||
| Arginine | 3.049 g | ||||
| Aspartic acid | 1.873 g | ||||
| Serine | 0.868 g | ||||
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov