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pumpkin and squash seed kernels

Seeds, dried, pumpkin and squash seed kernels

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Nutrition Facts
Portion Size28 g
Amount Per Portion158
Calories
% Daily Value *
Total Fat 14g 18 %
   Saturated Fat 2.5g 12 %
Sodium 2mg 0 %
Total Carbohydrate 3g 1 %
   Dietary Fiber 1.7g 6 %
   Sugar 0.4g
Protein 8.6g 17 %
Vitamin D 0mcg 0 %
Calcium 13mg 1 %
Iron 2.5mg 14 %
Potassium 229mg 5 %
* 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, calories by source


Seeds, dried, pumpkin and squash seed kernels, percentiles

Seeds, dried, pumpkin and squash seed kernels nutrition facts and analysis per 1 ounce (28.3495 g)

Vitamins
NutrientAmount DV
Vitamin A, RAE 0.28 mcg0 %
  Carotene, alpha 0.28 mcg
  Carotene, beta 2.55 mcg
  Cryptoxanthin, beta 0.28 mcg
  Lutein + zeaxanthin 20.98 mcg
  Lycopene 0.00 mcg
  Retinol 0.00 mcg
Thiamin [Vitamin B1]0.077 mg6 %
Riboflavin [Vitamin B2]0.043 mg3 %
Niacin [Vitamin B3]1.414 mg9 %
Pantothenic acid [Vitamin B5]0.213 mg4 %
Vitamin B6 0.041 mg2 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]16.44 mcg4 %
  Folate, food 16.44 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]0.5 mg1 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 0.62 mg4 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.62 mg
  Tocopherol, beta 0.01 mg
  Tocopherol, delta 0.12 mg
  Tocopherol, gamma 9.95 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.02 mg
Vitamin K 2.1 mcg2 %
  Vitamin K1 [Phylloquinone]2.1 mcg
  Vitamin K2 [Menaquinone]0.0 mcg
  Dihydrophylloquinone 0.0 mcg
Choline 17.9 mg3 %

Minerals
NutrientAmount DV
Calcium 13.04 mg1 %
Copper 0.38 mg42 %
Iron 2.50 mg14 %
Magnesium 167.83 mg40 %
Manganese 1.288 mg56 %
Phosphorus 349.55 mg28 %
Potassium 229.35 mg5 %
Selenium 2.66 mcg5 %
Sodium 1.98 mg0 %
Zinc 2.21 mg20 %

Proteins and Amino acids
Seeds, dried, pumpkin and squash seed kernels, amino acids
NutrientAmount DV
Protein 8.57 g17 %
  Alanine 0.421 g
  Arginine 1.518 g
  Aspartic acid 0.839 g
  Cystine 0.094 g
  Glutamic acid 1.754 g
  Glycine 0.522 g
  Histidine 0.221 g19 %
  Isoleucine 0.363 g23 %
  Leucine 0.686 g20 %
  Lysine 0.350 g11 %
  Methionine 0.171 g
  Phenylalanine 0.491 g
  Proline 0.373 g
  Serine 0.474 g
  Threonine 0.283 g17 %
  Tryptophan 0.163 g40 %
  Tyrosine 0.310 g
  Valine 0.448 g23 %
  Phenylalanine + Tyrosine 0.801 g30 %
  Methionine + Cysteine 0.171 g11 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 3.04 g1 %
  Fiber 1.70 g6 %
  Starch 0.42 g
  Sugars 0.40 g
    Fructose 0.04 g
    Galactose 0.00 g
    Glucose 0.04 g
    Lactose 0.00 g
    Maltose 0.00 g
    Sucrose 0.32 g
  Net carbs 1.34 g

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

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.03 g5.86 g195.37

NutrientAmount DV
Fat 13.905 g18 %
  Saturated fatty acids 2.455 g12 %
    Butanoic acid 0.000 g
    Decanoic acid 0.001 g
    Docosanoic acid 0.016 g
    Dodecanoic acid 0.002 g
    Eicosanoic acid 0.060 g
    Heptadecanoic acid 0.010 g
    Hexadecanoic acid 1.521 g
    Hexanoic acid 0.000 g
    Octadecanoic acid 0.813 g
    Octanoic acid 0.000 g
    Pentadecanoic acid 0.002 g
    Tetracosanoic acid 0.012 g
    Tetradecanoic acid 0.017 g
  Monounsaturated fatty acids 4.605 g
    Cis-hexadecenoic acid 0.014 g
    Cis-octadecenoic acid 4.567 g
    Docosenoic acid 0.000 g
    Docosenoic cis acid 0.000 g
    Docosenoic trans acid 0.000 g
    Eicosenoic acid 0.016 g
    Heptadecenoic acid 0.000 g
    Hexadecenoic acid 0.014 g
    Octadecenoic acid 4.574 g
    Pentadecenoic acid 0.000 g
    Tetracosenoic cis acid 0.001 g
    Tetradecenoic acid 0.000 g
    Trans-hexadecenoic acid 0.000 g
    Trans-octadecenoic acid 0.007 g
  Polyunsaturated fatty acids 5.947 g
    α-linolenic acid n-3 (ALA) 0.03 g
    γ-linolenic acid n-6 (GLA) 0.00 g
    Cis,cis-eicosadienoic n-6 acid 0.001 g
    Linoleic acid n-6 (LA) 5.86 g
    Docosahexaenoic n-3 acid (DHA) 0.000 g
    Docosapentaenoic n-3 acid (DPA) 0.000 g
    Docosatetraenoic acid 0.002 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) 0.000 g
    Eicosatetraenoic acid 0.037 g
    Octadecadienoic CLAs acid 0.001 g
    Octadecadienoic acid 5.871 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.034 g
    Trans-octadecadienoic acid 0.011 g
  Fatty acids, total trans 0.018 g
    Fatty acids, total trans-monoenoic 0.007 g
    Fatty acids, total trans-polyenoic 0.011 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %

Other
NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 1.36 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 1.48 g

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Seeds, dried, pumpkin and squash seed kernels contains 158 calories per 28.3495 g serving. This serving contains 14 g of fat, 8.6 g of protein and 3 g of carbohydrate. The latter is 0.4 g sugar and 1.7 g of dietary fiber, the rest is complex carbohydrate. Seeds, dried, pumpkin and squash seed kernels contains 2.5 g of saturated fat and 0 mg of cholesterol per serving. 28.3495 g of Seeds, dried, pumpkin and squash seed kernels contains 0.28 mcg vitamin A, 0.5 mg vitamin C, 0.00 mcg vitamin D as well as 2.50 mg of iron, 13.04 mg of calcium, 229 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 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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