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Food Nutrients
All Food Categories | Nut and Seed Products


Seeds, pumpkin and squash seeds, whole, roasted, with salt added

Format this information for printing

Nutrient Value per 100 grams
of edible portion
1.000 cup 64.00 g1.000 oz (85 seeds) 28.35 g
Energy446.00 kcal285.440 kcal126.441 kcal
Protein18.55 g11.872 g5.259 g
Fiber, total dietary18.40 g11.776 g5.216 g
Total lipid (fat)19.40 g12.416 g5.500 g
Energy1866.00 kJ1194.240 kJ529.011 kJ
Water4.50 g2.880 g1.276 g
Ash3.80 g2.432 g1.077 g
Carbohydrate, by difference53.75 g34.400 g15.238 g
Sodium, Na2541.00 mg1626.240 mg720.374 mg
Magnesium, Mg262.00 mg167.680 mg74.277 mg
Copper, Cu0.69 mg0.442 mg0.196 mg
Potassium, K919.00 mg588.160 mg260.536 mg
Zinc, Zn10.30 mg6.592 mg2.920 mg
Manganese, Mn0.50 mg0.317 mg0.141 mg
Iron, Fe3.31 mg2.118 mg0.938 mg
Phosphorus, P92.00 mg58.880 mg26.082 mg
Calcium, Ca55.00 mg35.200 mg15.592 mg
Vitamin C, total ascorbic acid0.30 mg0.192 mg0.085 mg
Vitamin A, RAE3.00 g1.920 g0.851 g
Vitamin B-120.00 g0.000 g0.000 g
Retinol0.00 g0.000 g0.000 g
Thiamin0.03 mg0.022 mg0.010 mg
Vitamin D0.00 IU0.000 IU0.000 IU
Pantothenic acid0.06 mg0.036 mg0.016 mg
Vitamin B-60.04 mg0.024 mg0.010 mg
Niacin0.29 mg0.183 mg0.081 mg
Folate, total9.00 g5.760 g2.551 g
Riboflavin0.05 mg0.033 mg0.015 mg
Vitamin D (D2 + D3)0.00 g0.000 g0.000 g
Vitamin A, IU62.00 IU39.680 IU17.577 IU
12:00.02 g0.012 g0.005 g
Fatty acids, total saturated3.67 g2.349 g1.040 g
16:02.37 g1.519 g0.673 g
14:00.02 g0.014 g0.006 g
18:01.19 g0.761 g0.337 g
Fatty acids, total monounsaturated6.03 g3.860 g1.710 g
16:1 undifferentiated0.04 g0.027 g0.012 g
18:1 undifferentiated5.99 g3.830 g1.697 g
Fatty acids, total polyunsaturated8.84 g5.660 g2.507 g
18:3 undifferentiated0.08 g0.049 g0.022 g
18:2 undifferentiated8.76 g5.606 g2.483 g
Cholesterol0.00 mg0.000 mg0.000 mg
Amino Acids
Histidine0.52 g0.330 g0.146 g
Proline0.76 g0.484 g0.214 g
Leucine1.57 g1.006 g0.446 g
Arginine3.05 g1.951 g0.864 g
Glutamic acid3.26 g2.088 g0.925 g
Glycine1.36 g0.869 g0.385 g
Threonine0.68 g0.437 g0.194 g
Tyrosine0.77 g0.493 g0.218 g
Lysine1.39 g0.887 g0.393 g
Aspartic acid1.87 g1.199 g0.531 g
Phenylalanine0.92 g0.591 g0.262 g
Alanine0.88 g0.560 g0.248 g
Valine1.49 g0.954 g0.423 g
Cystine0.23 g0.146 g0.065 g
Isoleucine0.96 g0.612 g0.271 g
Methionine0.42 g0.267 g0.118 g
Tryptophan0.33 g0.209 g0.092 g
Serine0.87 g0.556 g0.246 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.
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