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Pumpkin and/or squash seeds, unroasted, hulled

Portion: 100 g

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Nutrition Facts
Portion Size100 g
Amount Per Portion559
% Daily Value *
Total Fat 49g 63 %
   Saturated Fat 8.7g 43 %
Sodium 7mg 0 %
Total Carbohydrate 11g 4 %
   Dietary Fiber 6g 21 %
   Sugar 1.4g
Protein 30g 60 %
Vitamin D 0.00mcg 0 %
Calcium 46.00mg 4 %
Iron 8.82mg 49 %
Potassium 809mg 17 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Pumpkin and/or squash seeds, unroasted, hulled, calories by source
Badges: low carb

Pumpkin and/or squash seeds, unroasted, hulled nutrition facts and analysis per serving

NutrientAmount DV
Choline63.0 mg
Folate, DFE58.00 mcg14 %
    Folate, food58.00 mcg
    Folic acid0.00 mcg
Niacin4.987 mg31 %
Riboflavin0.153 mg12 %
Thiamin0.273 mg23 %
Vitamin A, RAE1.00 mcg0 %
    Carotene, alpha1.00 mcg
    Carotene, beta9.00 mcg
    Cryptoxanthin, beta1.00 mcg
    Lutein + zeaxanthin74.00 mcg
    Lycopene0.00 mcg
    Retinol0.00 mcg
Vitamin B120.00 mcg0 %
    Vitamin B12, added0.00 mcg
Vitamin B60.143 mg11 %
Vitamin C1.9 mg2 %
Vitamin D0.00 mcg0 %
Vitamin E (alpha-tocopherol)2.18 mg10 %
    Vitamin E, added0.00 mg
    Tocopherol, alpha2.18 mg
Vitamin K7.3 mcg6 %

NutrientAmount DV
Calcium, Ca46.00 mg4 %
Copper, Cu1.343 mg149 %
Iron, Fe8.82 mg49 %
Magnesium, Mg592.00 mg148 %
Phosphorus, P1233.00 mg176 %
Potassium, K809.00 mg17 %
Selenium, Se9.4 mcg17 %
Sodium, Na7.00 mg0 %
Zinc, Zn7.81 mg71 %

Proteins and Aminoacids
NutrientAmount DV
Protein30.23 g60 %

NutrientAmount DV
Carbohydrate10.71 g4 %
Fiber6.0 g21 %
Sugars1.40 g
Net carbs4.71 g

Fats and Fatty Acids

Pumpkin and/or squash seeds, unroasted, hulled, fatty acids by type
NutrientAmount DV
Fat49.05 g63 %
  Saturated fatty acids8.659 g43 %
    Butanoic acid0.000 g
    Decanoic acid0.003 g
    Dodecanoic acid0.006 g
    Hexadecanoic acid5.364 g
    Hexanoic acid0.001 g
    Octadecanoic acid2.869 g
    Octanoic acid0.000 g
    Tetradecanoic acid0.059 g
  Monounsaturated fatty acids16.242 g
    Docosenoic acid0.001 g
    Eicosenoic acid0.056 g
    Hexadecenoic acid0.048 g
    Octadecenoic acid16.133 g
  Polyunsaturated fatty acids20.976 g
    Docosahexaenoic n-3 acid (DHA)0.00 g
    Docosapentaenoic n-3 acid (DPA)0.00 g
    Eicosapentaenoic n-3 acid (EPA)0.00 g
    Eicosatetraenoic acid0.131 g
    Octadecadienoic acid20.710 g
    Octadecatetraenoic acid0.000 g
    Octadecatrienoic acid0.120 g

NutrientAmount DV
Cholesterol0.00 mg0 %

NutrientAmount DV
Alcohol, ethyl0.0 g
Caffeine0.00 mg
Theobromine0.00 mg
Water5.23 g

Pumpkin and/or squash seeds, unroasted, hulled contains 559 calories per 100 g serving. One serving contains 49 g of fat, 30 g of protein and 11 g of carbohydrate. The latter is 1.4 g sugar and 6 g of dietary fiber, the rest is complex carbohydrate. Pumpkin and/or squash seeds, unroasted, hulled contains 8.7 g of saturated fat and 0 mg of cholesterol per serving. 100 g of Pumpkin and/or squash seeds, unroasted, hulled contains IU vitamin A, 1.9 mg of vitamin C and 0.00 mcg of vitamin D as well as 8.82 mg of iron, 46.00 mg of calcium and 809 mg of potassium.
Food properties
SourceUSDA Food and nutrient database
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Pumpkin and/or squash seeds, unroasted, hulled nutrition facts and analysis. Daily values are based on 2000 calorie diet and 155 lbs body weight (change). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website developement and operations. Data from USDA National Nutrient Database.
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