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

Nutrient	Value per 100 grams of edible portion	1.000 cup 64.00 g	1.000 oz (85 seeds) 28.35 g
Proximates
Energy	446.00 kcal	285.440 kcal	126.441 kcal
Protein	18.55 g	11.872 g	5.259 g
Fiber, total dietary	18.40 g	11.776 g	5.216 g
Total lipid (fat)	19.40 g	12.416 g	5.500 g
Energy	1866.00 kJ	1194.240 kJ	529.011 kJ
Water	4.50 g	2.880 g	1.276 g
Ash	3.80 g	2.432 g	1.077 g
Carbohydrate, by difference	53.75 g	34.400 g	15.238 g
Minerals
Sodium, Na	2541.00 mg	1626.240 mg	720.374 mg
Magnesium, Mg	262.00 mg	167.680 mg	74.277 mg
Copper, Cu	0.69 mg	0.442 mg	0.196 mg
Potassium, K	919.00 mg	588.160 mg	260.536 mg
Zinc, Zn	10.30 mg	6.592 mg	2.920 mg
Manganese, Mn	0.50 mg	0.317 mg	0.141 mg
Iron, Fe	3.31 mg	2.118 mg	0.938 mg
Phosphorus, P	92.00 mg	58.880 mg	26.082 mg
Calcium, Ca	55.00 mg	35.200 mg	15.592 mg
Vitamins
Vitamin C, total ascorbic acid	0.30 mg	0.192 mg	0.085 mg
Vitamin A, RAE	3.00 µg	1.920 µg	0.851 µg
Vitamin B-12	0.00 µg	0.000 µg	0.000 µg
Retinol	0.00 µg	0.000 µg	0.000 µg
Thiamin	0.03 mg	0.022 mg	0.010 mg
Vitamin D	0.00 IU	0.000 IU	0.000 IU
Pantothenic acid	0.06 mg	0.036 mg	0.016 mg
Vitamin B-6	0.04 mg	0.024 mg	0.010 mg
Niacin	0.29 mg	0.183 mg	0.081 mg
Folate, total	9.00 µg	5.760 µg	2.551 µg
Riboflavin	0.05 mg	0.033 mg	0.015 mg
Vitamin D (D2 + D3)	0.00 µg	0.000 µg	0.000 µg
Vitamin A, IU	62.00 IU	39.680 IU	17.577 IU
Lipids
12:0	0.02 g	0.012 g	0.005 g
Fatty acids, total saturated	3.67 g	2.349 g	1.040 g
16:0	2.37 g	1.519 g	0.673 g
14:0	0.02 g	0.014 g	0.006 g
18:0	1.19 g	0.761 g	0.337 g
Fatty acids, total monounsaturated	6.03 g	3.860 g	1.710 g
16:1 undifferentiated	0.04 g	0.027 g	0.012 g
18:1 undifferentiated	5.99 g	3.830 g	1.697 g
Fatty acids, total polyunsaturated	8.84 g	5.660 g	2.507 g
18:3 undifferentiated	0.08 g	0.049 g	0.022 g
18:2 undifferentiated	8.76 g	5.606 g	2.483 g
Cholesterol	0.00 mg	0.000 mg	0.000 mg
Amino Acids
Histidine	0.52 g	0.330 g	0.146 g
Proline	0.76 g	0.484 g	0.214 g
Leucine	1.57 g	1.006 g	0.446 g
Arginine	3.05 g	1.951 g	0.864 g
Glutamic acid	3.26 g	2.088 g	0.925 g
Glycine	1.36 g	0.869 g	0.385 g
Threonine	0.68 g	0.437 g	0.194 g
Tyrosine	0.77 g	0.493 g	0.218 g
Lysine	1.39 g	0.887 g	0.393 g
Aspartic acid	1.87 g	1.199 g	0.531 g
Phenylalanine	0.92 g	0.591 g	0.262 g
Alanine	0.88 g	0.560 g	0.248 g
Valine	1.49 g	0.954 g	0.423 g
Cystine	0.23 g	0.146 g	0.065 g
Isoleucine	0.96 g	0.612 g	0.271 g
Methionine	0.42 g	0.267 g	0.118 g
Tryptophan	0.33 g	0.209 g	0.092 g
Serine	0.87 g	0.556 g	0.246 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.