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pumpkin and squash seed kernels

Seeds, dried, pumpkin and squash seed kernels

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Nutrition Facts
Portion Size129 g
Amount Per Portion721
Calories
% Daily Value *
Total Fat 63g 81 %
   Saturated Fat 11g 55 %
Sodium 9mg 0 %
Total Carbohydrate 14g 5 %
   Dietary Fiber 7.7g 28 %
   Sugar 1.8g
Protein 39g 78 %
Vitamin D 0mcg 0 %
Calcium 59mg 5 %
Iron 11mg 61 %
Potassium 1044mg 22 %
* 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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Seeds, dried, pumpkin and squash seed kernels, calories by source


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

Vitamins
NutrientAmount DV
Vitamin A, RAE 1.29 mcg0 %
  Carotene, alpha 1.29 mcg
  Carotene, beta 11.61 mcg
  Cryptoxanthin, beta 1.29 mcg
  Lutein + zeaxanthin 95.46 mcg
  Lycopene 0.00 mcg
  Retinol 0.00 mcg
Thiamin [Vitamin B1]0.352 mg29 %
Riboflavin [Vitamin B2]0.197 mg15 %
Niacin [Vitamin B3]6.433 mg40 %
Pantothenic acid [Vitamin B5]0.968 mg19 %
Vitamin B6 0.184 mg14 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]74.82 mcg19 %
  Folate, food 74.82 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]2.5 mg3 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 2.81 mg12 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 2.81 mg
  Tocopherol, beta 0.04 mg
  Tocopherol, delta 0.57 mg
  Tocopherol, gamma 45.28 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.08 mg
Vitamin K 9.4 mcg8 %
  Vitamin K1 [Phylloquinone]9.4 mcg
  Vitamin K2 [Menaquinone]0.0 mcg
  Dihydrophylloquinone 0.0 mcg
Choline 81.3 mg

Minerals
NutrientAmount DV
Calcium, Ca 59.34 mg5 %
Copper, Cu 1.732 mg192 %
Iron, Fe 11.38 mg63 %
Magnesium, Mg 763.68 mg191 %
Manganese, Mn 5.860 mg255 %
Phosphorus, P 1590.57 mg227 %
Potassium, K 1043.61 mg22 %
Selenium, Se 12.1 mcg22 %
Sodium, Na 9.03 mg0 %
Zinc, Zn 10.07 mg92 %

Proteins and Aminoacids
Seeds, dried, pumpkin and squash seed kernels, amino acids
NutrientAmount DV
Protein 39.00 g78 %
  Alanine 1.916 g
  Arginine 6.905 g
  Aspartic acid 3.818 g
  Cystine 0.428 g
  Glutamic acid 7.983 g
  Glycine 2.377 g
  Histidine 1.006 g144 %
  Isoleucine 1.652 g118 %
  Leucine 3.121 g114 %
  Lysine 1.594 g76 %
  Methionine 0.778 g
  Phenylalanine 2.236 g
  Proline 1.698 g
  Serine 2.158 g
  Threonine 1.287 g123 %
  Tryptophan 0.743 g265 %
  Tyrosine 1.410 g
  Valine 2.037 g112 %
  Phenylalanine + Tyrosine 3.646 g208 %
  Methionine + Cysteine 0.778 g74 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 13.82 g5 %
  Fiber 7.7 g28 %
  Starch 1.90 g
  Sugars 1.81 g
    Fructose 0.19 g
    Galactose 0.00 g
    Glucose 0.17 g
    Lactose 0.00 g
    Maltose 0.00 g
    Sucrose 1.46 g
  Net carbs 6.12 g

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

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.15 g26.66 g177.77

NutrientAmount DV
Fat 63.27 g81 %
  Saturated fatty acids 11.170 g56 %
    Butanoic acid 0.000 g
    Decanoic acid 0.004 g
    Docosanoic acid 0.074 g
    Dodecanoic acid 0.008 g
    Eicosanoic acid 0.273 g
    Heptadecanoic acid 0.048 g
    Hexadecanoic acid 6.920 g
    Hexanoic acid 0.001 g
    Octadecanoic acid 3.701 g
    Octanoic acid 0.000 g
    Pentadecanoic acid 0.010 g
    Tetracosanoic acid 0.057 g
    Tetradecanoic acid 0.076 g
  Monounsaturated fatty acids 20.952 g
    Cis-hexadecenoic acid 0.062 g
    Cis-octadecenoic acid 20.779 g
    Docosenoic acid 0.001 g
    Docosenoic cis acid 0.000 g
    Docosenoic trans acid 0.001 g
    Eicosenoic acid 0.072 g
    Heptadecenoic acid 0.000 g
    Hexadecenoic acid 0.062 g
    Octadecenoic acid 20.812 g
    Pentadecenoic acid 0.000 g
    Tetracosenoic cis acid 0.006 g
    Tetradecenoic acid 0.000 g
    Trans-hexadecenoic acid 0.000 g
    Trans-octadecenoic acid 0.032 g
  Polyunsaturated fatty acids 27.059 g
    α-linolenic acid n-3 (ALA) 0.15 g
    γ-linolenic acid n-6 (GLA) 0.00 g
    Cis,cis-eicosadienoic n-6 acid 0.005 g
    Linoleic acid n-6 (LA) 26.66 g
    Docosahexaenoic n-3 acid (DHA) 0.00 g
    Docosapentaenoic n-3 acid (DPA) 0.00 g
    Docosatetraenoic acid 0.008 g
    Eicosadienoic acid 0.000 g
    Eicosadienoic n-3 acid 0.000 g
    Eicosadienoic n-6 acid 0.000 g
    Eicosapentaenoic n-3 acid (EPA) 0.00 g
    Eicosatetraenoic acid 0.169 g
    Octadecadienoic CLAs acid 0.005 g
    Octadecadienoic acid 26.716 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.155 g
    Trans-octadecadienoic acid 0.050 g
  Fatty acids, total trans 0.083 g
    Fatty acids, total trans-monoenoic 0.034 g
    Fatty acids, total trans-polyenoic 0.050 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %

Other
NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 6.17 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 6.75 g

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Seeds, dried, pumpkin and squash seed kernels contains 721 calories per 129 g serving. This serving contains 63 g of fat, 39 g of protein and 14 g of carbohydrate. The latter is 1.8 g sugar and 7.7 g of dietary fiber, the rest is complex carbohydrate. Seeds, dried, pumpkin and squash seed kernels contains 11 g of saturated fat and 0 mg of cholesterol per serving. 129 g of Seeds, dried, pumpkin and squash seed kernels contains IU vitamin A, 2.5 mg of vitamin C and 0.00 mcg of vitamin D as well as 11.38 mg of iron, 59.34 mg of calcium and 1044 mg of potassium. Seeds, dried, pumpkin and squash seed kernels belong to 'Nut and Seed Products' food category.
Food properties
SourceUSDA Standard reference
CategoryNut and Seed Products
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Seeds, dried, pumpkin and squash seed kernels 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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