pumpkin and squash seed kernels

Seeds, dried, pumpkin and squash seed kernels

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Nutrition Facts
Serving Size100 g
Amount Per Serving559
% 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.
Seeds, dried, pumpkin and squash seed kernels, calories by source

Seeds, dried, pumpkin and squash seed kernels, percentiles
Badges: low carb

Product  Seeds, dried, pumpkin and squash seed kernels
Food category  Nut and Seed Products

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

NutrientAmount DV
Choline63.0 mg
    Folate58.00 mcg
    Folic acid0.00 mcg
Niacin4.987 mg31 %
Pantothenic acid0.750 mg15 %
Riboflavin0.153 mg12 %
Thiamin0.273 mg23 %
Vitamin A16.00 IU0 %
    Vitamin A, RAE1.00 mcg
    Carotene, alpha1.00 mcg
    Carotene, beta9.00 mcg
    Cryptoxanthin, beta1.00 mcg
    Lutein + zeaxanthin74.00 mcg
    Lycopene0.00 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, beta0.03 mg
    Tocopherol, delta0.44 mg
    Tocopherol, gamma35.10 mg
    Tocotrienol, alpha0.00 mg
    Tocotrienol, beta0.00 mg
    Tocotrienol, delta0.00 mg
    Tocotrienol, gamma0.06 mg
Vitamin K7.3 mcg6 %

NutrientAmount DV
Calcium, Ca46.00 mg4 %
Copper, Cu1.343 mg149 %
Iron, Fe8.82 mg49 %
Magnesium, Mg592.00 mg148 %
Manganese, Mn4.543 mg198 %
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 %
  Alanine1.485 g
  Arginine5.353 g
  Aspartic acid2.960 g
  Cystine0.332 g
  Glutamic acid6.188 g
  Glycine1.843 g
  Histidine0.780 g111 %
  Isoleucine1.281 g92 %
  Leucine2.419 g89 %
  Lysine1.236 g59 %
  Methionine0.603 g
  Phenylalanine1.733 g
  Proline1.316 g
  Serine1.673 g
  Threonine0.998 g95 %
  Tryptophan0.576 g206 %
  Tyrosine1.093 g
  Valine1.579 g87 %
  Phenylalanine + Tyrosine2.826 g161 %
  Methionine + Cysteine0.603 g57 %

NutrientAmount DV
Carbohydrate10.71 g4 %
Fiber6.0 g21 %
Sugars1.40 g
  Fructose0.15 g
  Galactose0.00 g
  Glucose (dextrose)0.13 g
  Lactose0.00 g
  Maltose0.00 g
  Starch1.47 g
  Sucrose1.13 g

Fats and Fatty Acids

Seeds, dried, pumpkin and squash seed kernels, fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.12 g20.67 g172.26

NutrientAmount DV
Fat49.05 g63 %
  Saturated fatty acids8.659 g43 %
    Butanoic acid0.000 g
    Decanoic acid0.003 g
    Docosanoic acid0.057 g
    Dodecanoic acid0.006 g
    Eicosanoic acid0.212 g
    Heptadecanoic acid0.037 g
    Hexadecanoic acid5.364 g
    Hexanoic acid0.001 g
    Octadecanoic acid2.869 g
    Octanoic acid0.000 g
    Pentadecanoic acid0.008 g
    Tetracosanoic acid0.044 g
    Tetradecanoic acid0.059 g
  Monounsaturated fatty acids16.242 g
    Cis-hexadecenoic acid0.048 g
    Cis-octadecenoic acid16.108 g
    Docosenoic acid0.001 g
    Docosenoic cis acid0.000 g
    Docosenoic trans acid0.001 g
    Eicosenoic acid0.056 g
    Heptadecenoic acid0.000 g
    Hexadecenoic acid0.048 g
    Octadecenoic acid16.133 g
    Pentadecenoic acid0.000 g
    Tetracosenoic cis acid0.005 g
    Tetradecenoic acid0.000 g
    Trans-hexadecenoic acid0.000 g
    Trans-octadecenoic acid0.025 g
  Polyunsaturated fatty acids20.976 g
    Cis,cis,cis-octadecatrienoic n-6 acid0.000 g
    Cis,cis-eicosadienoic n-6 acid0.004 g
    Cis,cis-octadecadienoic n-6 acid20.667 g
    Docosatetraenoic acid0.006 g
    Eicosadienoic acid0.000 g
    Eicosadienoic n-3 acid0.000 g
    Eicosadienoic n-6 acid0.000 g
    Eicosatetraenoic acid0.131 g
    Octadecadienoic CLAs acid0.004 g
    Octadecadienoic acid20.710 g
    Octadecatetraenoic acid0.000 g
    Octadecatrienoic acid0.120 g
    Trans-octadecadienoic acid0.039 g
  Fatty acids, total trans0.064 g
    Fatty acids, total trans-monoenoic0.026 g
    Fatty acids, total trans-polyenoic0.039 g

NutrientAmount DV
Cholesterol0.00 mg0 %

NutrientAmount DV
Alcohol, ethyl0.0 g
Ash4.78 g
Caffeine0.00 mg
Cis,cis,cis-octadecatrienoic n-3 acid (ALA)0.12 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
Theobromine0.00 mg
Tocopherol, alpha2.18 mg
Vitamin D (D2 + D3), International Units0.00 IU
Vitamin K (Dihydrophylloquinone)0.00 mcg
Vitamin K (Menaquinone-4)0.00 mcg
Water5.23 g

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Nutrition facts for Seeds, dried, pumpkin and squash seed kernels, recommended daily values and analysis. Daily values are based on 2000 calorie diet and 155 lbs (70 kg) 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. Data from USDA National Nutrient Database for Standard Reference.
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