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pumpkin and squash seed kernels

Seeds, dried, pumpkin and squash seed kernels

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Nutrition Facts
Portion Size100 g
Amount Per Portion559
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 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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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 1.00 mcg0 %
  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 mg23 %
Riboflavin [Vitamin B2]0.153 mg12 %
Niacin [Vitamin B3]4.987 mg31 %
Pantothenic acid [Vitamin B5]0.750 mg15 %
Vitamin B6 0.143 mg11 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]58.00 mcg14 %
  Folate, food 58.00 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]1.9 mg2 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 2.18 mg10 %
  Vitamin E, added 0.00 mg
  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 mcg6 %
  Vitamin K (Dihydrophylloquinone) 0.00 mcg
  Vitamin K (Menaquinone-4) 0.00 mcg
Choline 63.0 mg

Minerals
NutrientAmount DV
Calcium, Ca 46.00 mg4 %
Copper, Cu 1.343 mg149 %
Iron, Fe 8.82 mg49 %
Magnesium, Mg 592.00 mg148 %
Manganese, Mn 4.543 mg198 %
Phosphorus, P 1233.00 mg176 %
Potassium, K 809.00 mg17 %
Selenium, Se 9.4 mcg17 %
Sodium, Na 7.00 mg0 %
Zinc, Zn 7.81 mg71 %

Proteins and Aminoacids
Seeds, dried, pumpkin and squash seed kernels, amino acids
NutrientAmount DV
Protein 30.23 g60 %
  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 g111 %
  Isoleucine 1.281 g92 %
  Leucine 2.419 g89 %
  Lysine 1.236 g59 %
  Methionine 0.603 g
  Phenylalanine 1.733 g
  Proline 1.316 g
  Serine 1.673 g
  Threonine 0.998 g95 %
  Tryptophan 0.576 g206 %
  Tyrosine 1.093 g
  Valine 1.579 g87 %
  Phenylalanine + Tyrosine 2.826 g161 %
  Methionine + Cysteine 0.603 g57 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 10.71 g4 %
  Fiber 6.0 g21 %
  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
Seeds, dried, pumpkin and squash seed kernels, fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.12 g20.67 g172.28

NutrientAmount DV
Fat 49.05 g63 %
  Saturated fatty acids 8.659 g43 %
    Butanoic acid 0.000 g
    Decanoic acid 0.003 g
    Docosanoic acid 0.057 g
    Dodecanoic acid 0.006 g
    Eicosanoic acid 0.212 g
    Heptadecanoic acid 0.037 g
    Hexadecanoic acid 5.364 g
    Hexanoic acid 0.001 g
    Octadecanoic acid 2.869 g
    Octanoic acid 0.000 g
    Pentadecanoic acid 0.008 g
    Tetracosanoic acid 0.044 g
    Tetradecanoic acid 0.059 g
  Monounsaturated fatty acids 16.242 g
    Cis-hexadecenoic acid 0.048 g
    Cis-octadecenoic acid 16.108 g
    Docosenoic acid 0.001 g
    Docosenoic cis acid 0.000 g
    Docosenoic trans acid 0.001 g
    Eicosenoic acid 0.056 g
    Heptadecenoic acid 0.000 g
    Hexadecenoic acid 0.048 g
    Octadecenoic acid 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
  Polyunsaturated fatty acids 20.976 g
    α-linolenic acid n-3 (ALA) 0.12 g
    γ-linolenic acid n-6 (GLA) 0.00 g
    Cis,cis-eicosadienoic n-6 acid 0.004 g
    Linoleic acid n-6 (LA) 20.67 g
    Docosahexaenoic n-3 acid (DHA) 0.00 g
    Docosapentaenoic n-3 acid (DPA) 0.00 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
    Eicosapentaenoic n-3 acid (EPA) 0.00 g
    Eicosatetraenoic acid 0.131 g
    Octadecadienoic CLAs acid 0.004 g
    Octadecadienoic acid 20.710 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.120 g
    Trans-octadecadienoic acid 0.039 g
  Fatty acids, total trans 0.064 g
    Fatty acids, total trans-monoenoic 0.026 g
    Fatty acids, total trans-polyenoic 0.039 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %

Other
NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 4.78 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 5.23 g

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Seeds, dried, pumpkin and squash seed kernels 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. 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 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. 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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