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Recipe nameMeal
Number of servings1
Final weight, g

Seeds, with salt added, roasted, whole, pumpkin and squash seeds1 cup = 64 g285delete


Nutrition Facts
Portion Size64 g
Amount Per Portion285
% Daily Value *
Total Fat 12g 15 %
   Saturated Fat 2.3g 11 %
Sodium 1626mg 71 %
Total Carbohydrate 34g 12 %
   Dietary Fiber 12g 43 %
Protein 12g 24 %
Vitamin D 0mcg 0 %
Calcium 35mg 3 %
Iron 2.1mg 12 %
Potassium 588mg 13 %
* 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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Meal, calories by source

Meal nutrition facts and analysis per 64.00 g

NutrientAmount DV
Vitamin A, RAE 1.92 mcg0 %
  Retinol 0 mcg
Thiamin [Vitamin B1]0.022 mg2 %
Riboflavin [Vitamin B2]0.033 mg3 %
Niacin [Vitamin B3]0.183 mg1 %
Pantothenic acid [Vitamin B5]0.036 mg1 %
Vitamin B6 0.024 mg2 %
Vitamin B12 [Cobalamin]0 mcg0 %
Folate, DFE [Vitamin B9]5.76 mcg1 %
  Folate, food 5.76 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]0.2 mg0 %
Vitamin D 0 mcg0 %
Betaine 0.2 mg
Choline 25 mg

NutrientAmount DV
Calcium, Ca 35.2 mg3 %
Copper, Cu 0.44 mg49 %
Iron, Fe 2.12 mg12 %
Magnesium, Mg 167.68 mg42 %
Manganese, Mn 0.317 mg14 %
Phosphorus, P 58.88 mg8 %
Potassium, K 588.16 mg13 %
Sodium, Na 1626.24 mg71 %
Zinc, Zn 6.59 mg60 %

Proteins and Aminoacids
Meal, amino acids
NutrientAmount DV
Protein 11.87 g24 %
  Alanine 0.56 g
  Arginine 1.951 g
  Aspartic acid 1.199 g
  Cystine 0.146 g
  Glutamic acid 2.088 g
  Glycine 0.869 g
  Histidine 0.33 g47 %
  Isoleucine 0.612 g44 %
  Leucine 1.006 g37 %
  Lysine 0.887 g42 %
  Methionine 0.267 g
  Phenylalanine 0.591 g
  Proline 0.484 g
  Serine 0.556 g
  Threonine 0.437 g42 %
  Tryptophan 0.209 g75 %
  Tyrosine 0.493 g
  Valine 0.954 g52 %
  Phenylalanine + Tyrosine 1.084 g62 %
  Methionine + Cysteine 0.267 g25 %

NutrientAmount DV
Carbohydrate 34.4 g13 %
  Fiber 11.78 g42 %
  Net carbs 22.62 g

Fats and Fatty Acids
Meal, fatty acids by type
NutrientAmount DV
Fat 12.416 g16 %
  Saturated fatty acids 2.349 g12 %
    Dodecanoic acid 0.012 g
    Hexadecanoic acid 1.519 g
    Octadecanoic acid 0.761 g
    Tetradecanoic acid 0.014 g
  Monounsaturated fatty acids 3.86 g
    Hexadecenoic acid 0.027 g
    Octadecenoic acid 3.83 g
  Polyunsaturated fatty acids 5.66 g
    Octadecadienoic acid 5.606 g
    Octadecatrienoic acid 0.049 g

NutrientAmount DV
Cholesterol 0 mg0 %

NutrientAmount DV
Ash 2.43 g
Water 2.88 g


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Nutrition calculator: computes nutrition value of a meal 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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