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Seeds, dried, pumpkin and squash seed kernels

Portion: 100 g

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Nutrition Facts

Portion Size	100 g

Amount Per Portion	559
Calories

% 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 0mcg	0 %

Calcium 46mg	4 %

Iron 8.8mg	49 %

Potassium 809mg	17 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

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Seeds, dried, pumpkin and squash seed kernels nutrition facts and analysis per 100 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	1.00 mcg	0 %
Carotene, alpha	1.00 mcg
Carotene, beta	9.00 mcg
Cryptoxanthin, beta	1.00 mcg
Lutein + zeaxanthin	74.00 mcg
Lycopene	0.00 mcg
Retinol	0.00 mcg
Thiamin [Vitamin B1]	0.273 mg	23 %
Riboflavin [Vitamin B2]	0.153 mg	12 %
Niacin [Vitamin B3]	4.987 mg	31 %
Pantothenic acid [Vitamin B5]	0.750 mg	15 %
Vitamin B6	0.143 mg	8 %
Vitamin B12 [Cobalamin]	0.00 mcg	0 %
Folate, DFE [Vitamin B9]	58.00 mcg	14 %
Folate, food	58.00 mcg
Folic acid	0.00 mcg
Vitamin C [Ascorbic acid]	1.9 mg	2 %
Vitamin D	0.00 IU	0 %
Vitamin E (alpha-tocopherol)	2.18 mg	15 %
Tocopherol, alpha	2.18 mg
Tocopherol, beta	0.03 mg
Tocopherol, delta	0.44 mg
Tocopherol, gamma	35.10 mg
Tocotrienol, alpha	0.00 mg
Tocotrienol, beta	0.00 mg
Tocotrienol, delta	0.00 mg
Tocotrienol, gamma	0.06 mg
Vitamin K	7.3 mcg	6 %
Dihydrophylloquinone	0.0 mcg
Choline	63.0 mg	11 %

Minerals
Nutrient	Amount	DV
Calcium	46.00 mg	4 %
Copper	1.34 mg	149 %
Iron	8.82 mg	49 %
Magnesium	592.00 mg	141 %
Manganese	4.543 mg	198 %
Phosphorus	1233.00 mg	99 %
Potassium	809.00 mg	17 %
Selenium	9.40 mcg	17 %
Sodium	7.00 mg	0 %
Zinc	7.81 mg	71 %

Proteins and Amino acids

Nutrient	Amount	DV
Protein	30.23 g	60 %
Alanine	1.485 g
Arginine	5.353 g
Aspartic acid	2.960 g
Cystine	0.332 g
Glutamic acid	6.188 g
Glycine	1.843 g
Histidine	0.780 g	68 %
Isoleucine	1.281 g	83 %
Leucine	2.419 g	71 %
Lysine	1.236 g	40 %
Methionine	0.603 g
Phenylalanine	1.733 g
Proline	1.316 g
Serine	1.673 g
Threonine	0.998 g	61 %
Tryptophan	0.576 g	141 %
Tyrosine	1.093 g
Valine	1.579 g	81 %
Phenylalanine + Tyrosine	2.826 g	105 %
Methionine + Cysteine	0.603 g	39 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	10.71 g	4 %
Fiber	6.00 g	21 %
Starch	1.47 g
Sugars	1.40 g
Fructose	0.15 g
Galactose	0.00 g
Glucose	0.13 g
Lactose	0.00 g
Maltose	0.00 g
Sucrose	1.13 g
Net carbs	4.71 g

Fats and Fatty Acids

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.12 g	20.67 g	172.26

Nutrient

Amount

49.050 g

63 %

8.659 g

43 %

0.000 g

0.003 g

Docosanoic acid

0.057 g

0.006 g

Eicosanoic acid

0.212 g

Heptadecanoic acid

0.037 g

5.364 g

0.001 g

2.869 g

0.000 g

Pentadecanoic acid

0.008 g

Tetracosanoic acid

0.044 g

0.059 g

16.242 g

Cis-hexadecenoic acid

0.048 g

Cis-octadecenoic acid

16.108 g

0.001 g

Docosenoic cis acid

0.000 g

Docosenoic trans acid

0.001 g

0.056 g

Heptadecenoic acid

0.000 g

0.048 g

16.133 g

Pentadecenoic acid

0.000 g

Tetracosenoic cis acid

0.005 g

Tetradecenoic acid

0.000 g

Trans-hexadecenoic acid

0.000 g

Trans-octadecenoic acid

0.025 g

20.976 g

Cis,cis-eicosadienoic n-6 acid

0.004 g

Docosatetraenoic acid

0.006 g

Eicosadienoic acid

0.000 g

Eicosadienoic n-3 acid

0.000 g

Eicosadienoic n-6 acid

0.000 g

0.131 g

Octadecadienoic CLAs acid

0.004 g

20.710 g

0.000 g

0.120 g

Trans-octadecadienoic acid

0.039 g

0.064 g

Fatty acids, total trans-monoenoic

0.026 g

Fatty acids, total trans-polyenoic

0.039 g

Sterols
Nutrient	Amount	DV
Cholesterol	0.00 mg	0 %

Other
Nutrient	Amount	DV
Alcohol, ethyl	0.0 g
Ash	4.78 g
Caffeine	0.00 mg
Cis,cis,cis-octadecatrienoic n-3 acid	0.120 g
Cis,cis,cis-octadecatrienoic n-6 acid	0.000 g
Cis,cis-octadecadienoic n-6 acid	20.667 g
Docosahexaenoic n-3 acid	0.00 g
Docosapentaenoic n-3 acid	0.00 g
Eicosapentaenoic n-3 acid	0.00 g
Menaquinone-4	0.0 mcg
Theobromine	0.00 mg
Vitamin A	16.00 IU
Vitamin D (D2 + D3)	0.0 mcg
Water	5.23 g

Seeds, dried, pumpkin and squash seed kernels contains 559 calories per 100 g serving. This 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. Seeds, dried, pumpkin and squash seed kernels contains 8.7 g of saturated fat and 0 mg of cholesterol per serving. 100 g of Seeds, dried, pumpkin and squash seed kernels contains 1.00 mcg vitamin A, 1.9 mg vitamin C, 0.00 mcg vitamin D as well as 8.82 mg of iron, 46.00 mg of calcium, 809 mg of potassium.

Food properties
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Seeds, dried, pumpkin and squash seed kernels nutrition facts and analysis.. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. 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 development and operations. Data from USDA National Nutrient Database.

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