Seeds, pumpkin and squash seed kernels, dried, serving size 100g contains: calories 559.00 kcal, total fat 49.00 g, saturated fat 8.66 g, polyunsaturated fat 21.00 g, monounsaturated fat 16.20 g, carbohydrates 10.70 g, protein 30.20 g, vitamin D 0.00 µg, calcium 46.00 mg, iron 8.82 mg, potassium 809.00 mg
Filter by nutrients:
Nutrition facts Macronutrients Macronutrients Amount %DV Carbohydrate, by difference 10.70 g 4 % Energy 559.00 kcal 28 % Protein 30.20 g 60 % Total lipid (fat) 49.00 g 63 %
Nutrition facts Vitamins Vitamins Amount %DV Vitamin E (alpha-tocopherol) 2.18 mg 15 % Tocopherol, beta 0.03 mg -- Tocopherol, gamma 35.10 mg -- Folate, DFE 58.00 µg -- Tocopherol, delta 0.44 mg -- Tocotrienol, gamma 0.06 mg -- Folate, food 58.00 µg -- Vitamin C, total ascorbic acid 1.90 mg 2 % Folate, total 58.00 µg 14 % Choline, total 63.00 mg 11 % Vitamin A, RAE 1.00 µg 0 % Carotene, beta 9.00 µg -- Carotene, alpha 1.00 µg -- Vitamin A, IU 16.00 iu -- Cryptoxanthin, beta 1.00 µg -- Vitamin K (phylloquinone) 7.30 µg 6 % Thiamin 0.27 mg 23 % Riboflavin 0.15 mg 12 % Lutein + zeaxanthin 74.00 µg -- Niacin 4.99 mg 31 % Pantothenic acid 0.75 mg -- Vitamin B-6 0.14 mg 8 %
Nutrition facts Minerals Minerals Amount %DV Iron, Fe 8.82 mg 49 % Magnesium, Mg 592.00 mg 141 % Phosphorus, P 1230.00 mg 98 % Sodium, Na 7.00 mg 0 % Copper, Cu 1.34 mg 149 % Manganese, Mn 4.54 mg -- Calcium, Ca 46.00 mg 4 % Potassium, K 809.00 mg 17 % Zinc, Zn 7.81 mg 71 % Selenium, Se 9.40 µg 17 %
Nutrition facts Proteins Proteins Amount %RDI Isoleucine 1.28 g 91 % Leucine 2.42 g 89 % Lysine 1.24 g 59 % Cystine 0.33 g -- Valine 1.58 g 87 % Arginine 5.35 g -- Histidine 0.78 g 111 % Aspartic acid 2.96 g -- Serine 1.67 g -- Tryptophan 0.58 g 207 % Threonine 1.00 g 95 % Methionine 0.60 g 82 % Phenylalanine 1.73 g -- Tyrosine 1.09 g -- Alanine 1.48 g -- Glutamic acid 6.19 g -- Glycine 1.84 g --
Nutrition facts Fats Fats Amount %DV Fatty acids, total trans 0.06 g -- Fatty acids, total saturated 8.66 g 43 % SFA 12:0 0.01 g -- SFA 14:0 0.06 g -- MUFA 16:1 0.05 g -- SFA 16:0 5.36 g -- SFA 18:0 2.87 g -- MUFA 18:1 16.10 g -- PUFA 18:2 20.70 g -- PUFA 18:3 0.12 g -- PUFA 20:4 0.13 g -- MUFA 20:1 0.06 g -- Fatty acids, total monounsaturated 16.20 g -- Fatty acids, total polyunsaturated 21.00 g --
Nutrition facts Carbohydrates Carbohydrates Amount %DV Starch 1.47 g -- Fructose 0.15 g -- Fiber, total dietary 6.00 g 21 % Sucrose 1.13 g -- Glucose 0.13 g --
Nutrition facts Other Other Amount %DV Ash 4.78 g -- Water 5.23 g --
Data source: USDA Food Data Central