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Seeds, pumpkin and squash seed kernels, dried
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Average serving
10.39g

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Nutrients (per 100g)
NutrientValue% DV
Energy
Energy (kcal)559 kcal
Energy (kJ)2339 specific_gravity
Minerals
Iron, Fe8.82 mg 49%
Sodium, Na7 mg 0%
Calcium, Ca46 mg 5%
Potassium, K809 mg 23%
Zinc, Zn7.81 mg 52%
Magnesium, Mg592 mg 148%
Phosphorus, P1233 mg 123%
Copper, Cu1.343 mg 67%
Manganese, Mn4.543 mg 227%
Selenium, Se9.4 ug 13%
Fibers
Fiber, total dietary6 g 24%
Protein
Protein30.23 g 60%
Isoleucine1.281 g
Leucine2.419 g
Lysine1.236 g
Valine1.579 g
Histidine0.78 g
Tryptophan0.576 g
Threonine0.998 g
Methionine0.603 g
Phenylalanine1.733 g
Carbohydrates
Carbohydrate, by difference10.71 g 4%
Sugars, total including NLEA1.4 g
Starch1.47 g
Fructose0.15 g
Sucrose1.13 g
Glucose (dextrose)0.13 g
Fats
Total lipid (fat)49.05 g 75%
Saturated fats
Fatty acids, total saturated8.659 g 43%
12:00.006 g
14:00.059 g
22:00.057 g
17:00.037 g
24:00.044 g
6:00.001 g
10:00.003 g
16:05.364 g
18:02.869 g
20:00.212 g
15:00.008 g
Monounsaturated fats
Fatty acids, total monounsaturated16.242 g
16:10.048 g
24:1 c0.005 g
18:1 c16.108 g
18:116.133 g
20:10.056 g
22:10.001 g
16:1 c0.048 g
Polyunsaturated fats
Omega 3 (total)0.24 g 18%
Fatty acids, total polyunsaturated20.976 g
18:2 n-6 c,c20.667 g
18:3 n-3 c,c,c (ALA)0.12 g
22:40.006 g
18:220.71 g
18:30.12 g
20:40.131 g
18:2 CLAs0.004 g
20:2 n-6 c,c0.004 g
Trans fats
Fatty acids, total trans0.064 g
Fatty acids, total trans-monoenoic0.026 g
18:1 t0.025 g
22:1 t0.001 g
18:2 t not further defined0.039 g
Fatty acids, total trans-polyenoic0.039 g
Vitamins
Vitamin E (alpha-tocopherol)2.18 mg 7%
Vitamin C, total ascorbic acid1.9 mg 3%
Folate, total58 ug 14%
Vitamin A, IU16 iu 0%
Vitamin K (phylloquinone)7.3 ug 9%
Vitamin B-60.143 mg 7%
Tocopherol, beta0.03 mg
Tocopherol, gamma35.1 mg
Folate, DFE58 ug 14%
Tocopherol, delta0.44 mg
Tocotrienol, gamma0.06 mg
Folate, food58 ug 14%
Choline, total63 mg 11%
Vitamin A, RAE1 ug
Carotene, beta9 ug
Carotene, alpha1 ug
Cryptoxanthin, beta1 ug
Thiamin0.273 mg 18%
Riboflavin0.153 mg 9%
Lutein + zeaxanthin74 ug
Niacin4.987 mg 25%
Pantothenic acid0.75 mg 8%
General
Ash4.78 g
Water5.23 g 0%
Unclassified
Cystine0.332 g
Arginine5.353 g
Aspartic acid2.96 g
Serine1.673 g
Tyrosine1.093 g
Alanine1.485 g
Glutamic acid6.188 g
Glycine1.843 g
Proline1.316 g

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov