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pumpkin and squash seed kernels

Seeds, without salt, roasted, pumpkin and squash seed kernels

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Nutrition Facts
Portion Size100 g
Amount Per Portion574
% Daily Value *
Total Fat 49g 63 %
   Saturated Fat 8.5g 42 %
Sodium 18mg 1 %
Total Carbohydrate 15g 5 %
   Dietary Fiber 6.5g 23 %
   Sugar 1.3g
Protein 30g 60 %
Vitamin D 0mcg 0 %
Calcium 52mg 4 %
Iron 8.1mg 45 %
Potassium 788mg 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, without salt, roasted, pumpkin and squash seed kernels nutrition facts and analysis per 100 g

NutrientAmount DV
Vitamin A, RAE 0.00 mcg0 %
  Carotene, alpha 1.00 mcg
  Carotene, beta 5.00 mcg
  Cryptoxanthin, beta 0.00 mcg
  Lutein + zeaxanthin 30.00 mcg
  Lycopene 0.00 mcg
  Retinol 0.00 mcg
Thiamin [Vitamin B1]0.070 mg6 %
Riboflavin [Vitamin B2]0.150 mg12 %
Niacin [Vitamin B3]4.430 mg28 %
Pantothenic acid [Vitamin B5]0.570 mg11 %
Vitamin B6 0.100 mg6 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]57.00 mcg14 %
  Folate, food 57.00 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]1.8 mg2 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 0.56 mg4 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.56 mg
  Tocopherol, beta 0.09 mg
  Tocopherol, delta 0.28 mg
  Tocopherol, gamma 12.73 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.00 mg
Vitamin K 4.5 mcg4 %
  Vitamin K1 [Phylloquinone]4.5 mcg
  Vitamin K2 [Menaquinone]0.0 mcg
  Dihydrophylloquinone 0.0 mcg
Betaine 1.5 mg
Choline 63.0 mg11 %

NutrientAmount DV
Calcium 52.00 mg4 %
Copper 1.27 mg141 %
Iron 8.07 mg45 %
Magnesium 550.00 mg131 %
Manganese 4.490 mg195 %
Phosphorus 1174.00 mg94 %
Potassium 788.00 mg17 %
Selenium 9.40 mcg17 %
Sodium 18.00 mg1 %
Zinc 7.64 mg69 %

Proteins and Amino acids
NutrientAmount DV
Protein 29.84 g60 %
  Alanine 1.466 g
  Arginine 5.284 g
  Aspartic acid 2.922 g
  Cystine 0.327 g
  Glutamic acid 6.108 g
  Glycine 1.819 g
  Histidine 0.770 g67 %
  Isoleucine 1.265 g82 %
  Leucine 2.388 g70 %
  Lysine 1.220 g39 %
  Methionine 0.595 g
  Phenylalanine 1.711 g
  Proline 1.299 g
  Serine 1.652 g
  Threonine 0.985 g60 %
  Tryptophan 0.569 g139 %
  Tyrosine 1.079 g
  Valine 1.559 g80 %
  Phenylalanine + Tyrosine 2.79 g104 %
  Methionine + Cysteine 0.595 g38 %

NutrientAmount DV
Carbohydrate 14.71 g5 %
  Fiber 6.50 g23 %
  Starch 0.74 g
  Sugars 1.29 g
    Fructose 0.07 g
    Galactose 0.00 g
    Glucose 0.07 g
    Lactose 0.00 g
    Maltose 0.00 g
    Sucrose 1.14 g
  Net carbs 8.21 g

Fats and Fatty Acids

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.11 g19.57 g177.93

NutrientAmount DV
Fat 49.050 g63 %
  Saturated fatty acids 8.544 g43 %
    Butanoic acid 0.000 g
    Decanoic acid 0.002 g
    Docosanoic acid 0.060 g
    Dodecanoic acid 0.006 g
    Eicosanoic acid 0.216 g
    Heptadecanoic acid 0.038 g
    Hexadecanoic acid 5.191 g
    Hexanoic acid 0.007 g
    Octadecanoic acid 2.913 g
    Octanoic acid 0.002 g
    Pentadecanoic acid 0.008 g
    Tetracosanoic acid 0.043 g
    Tetradecanoic acid 0.058 g
  Monounsaturated fatty acids 15.734 g
    Cis-hexadecenoic acid 0.044 g
    Cis-octadecenoic acid 15.611 g
    Docosenoic acid 0.001 g
    Docosenoic cis acid 0.000 g
    Docosenoic trans acid 0.001 g
    Eicosenoic acid 0.053 g
    Heptadecenoic acid 0.000 g
    Hexadecenoic acid 0.044 g
    Octadecenoic acid 15.626 g
    Pentadecenoic acid 0.000 g
    Tetracosenoic cis acid 0.010 g
    Tetradecenoic acid 0.000 g
    Trans-hexadecenoic acid 0.000 g
    Trans-octadecenoic acid 0.015 g
  Polyunsaturated fatty acids 19.856 g
    α-linolenic acid n-3 (ALA) 0.11 g
    γ-linolenic acid n-6 (GLA) 0.00 g
    Cis,cis-eicosadienoic n-6 acid 0.012 g
    Linoleic acid n-6 (LA) 19.56 g
    Docosahexaenoic n-3 acid (DHA) 0.000 g
    Docosapentaenoic n-3 acid (DPA) 0.000 g
    Docosatetraenoic acid 0.005 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 0.123 g
    Octadecadienoic CLAs acid 0.005 g
    Octadecadienoic acid 19.590 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.111 g
    Trans-octadecadienoic acid 0.026 g
  Fatty acids, total trans 0.042 g
    Fatty acids, total trans-monoenoic 0.016 g
    Fatty acids, total trans-polyenoic 0.026 g

NutrientAmount DV
Beta-sitosterol 13.00 mg
Campesterol 3.00 mg
Cholesterol 0.00 mg0 %
Stigmasterol 0.00 mg

NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 4.37 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 2.03 g

Foods related to seeds, without salt, roasted, pumpkin and squash seed kernels

Seeds, without salt, roasted, pumpkin and squash seed kernels contains 574 calories per 100 g serving. This serving contains 49 g of fat, 30 g of protein and 15 g of carbohydrate. The latter is 1.3 g sugar and 6.5 g of dietary fiber, the rest is complex carbohydrate. Seeds, without salt, roasted, pumpkin and squash seed kernels contains 8.5 g of saturated fat and 0 mg of cholesterol per serving. 100 g of Seeds, without salt, roasted, pumpkin and squash seed kernels contains 0.00 mcg vitamin A, 1.8 mg vitamin C, 0.00 mcg vitamin D as well as 8.07 mg of iron, 52.00 mg of calcium, 788 mg of potassium. Seeds, without salt, roasted, 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, without salt, roasted, 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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