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Food Nutrients
All Food Categories | Nut and Seed Products


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

Format this information for printing

Nutrient Value per 100 grams
of edible portion
1.000 cup 118.00 g1.000 oz 28.35 g
Energy574.00 kcal677.320 kcal162.729 kcal
Galactose0.00 g0.000 g0.000 g
Protein29.84 g35.211 g8.460 g
Fiber, total dietary6.50 g7.670 g1.843 g
Glucose (dextrose)0.07 g0.083 g0.020 g
Total lipid (fat)49.05 g57.879 g13.906 g
Energy2401.00 kJ2833.180 kJ680.684 kJ
Caffeine0.00 mg0.000 mg0.000 mg
Fructose0.07 g0.083 g0.020 g
Starch0.74 g0.873 g0.210 g
Water2.03 g2.395 g0.576 g
Ash4.37 g5.157 g1.239 g
Theobromine0.00 mg0.000 mg0.000 mg
Maltose0.00 g0.000 g0.000 g
Alcohol, ethyl0.00 g0.000 g0.000 g
Sucrose1.14 g1.345 g0.323 g
Carbohydrate, by difference14.71 g17.358 g4.170 g
Sugars, total1.29 g1.522 g0.366 g
Lactose0.00 g0.000 g0.000 g
Sodium, Na18.00 mg21.240 mg5.103 mg
Magnesium, Mg550.00 mg649.000 mg155.925 mg
Copper, Cu1.27 mg1.504 mg0.361 mg
Potassium, K788.00 mg929.840 mg223.398 mg
Zinc, Zn7.64 mg9.015 mg2.166 mg
Manganese, Mn4.49 mg5.298 mg1.273 mg
Iron, Fe8.07 mg9.523 mg2.288 mg
Phosphorus, P1174.00 mg1385.320 mg332.829 mg
Calcium, Ca52.00 mg61.360 mg14.742 mg
Selenium, Se9.40 g11.092 g2.665 g
Tocopherol, delta0.28 mg0.330 mg0.079 mg
Lycopene0.00 g0.000 g0.000 g
Carotene, beta5.00 g5.900 g1.417 g
Vitamin C, total ascorbic acid1.80 mg2.124 mg0.510 mg
Vitamin A, RAE0.00 g0.000 g0.000 g
Vitamin B-120.00 g0.000 g0.000 g
Vitamin E (alpha-tocopherol)0.56 mg0.661 mg0.159 mg
Retinol0.00 g0.000 g0.000 g
Thiamin0.07 mg0.083 mg0.020 mg
Vitamin D0.00 IU0.000 IU0.000 IU
Pantothenic acid0.57 mg0.673 mg0.162 mg
Cryptoxanthin, beta0.00 g0.000 g0.000 g
Vitamin B-60.10 mg0.118 mg0.028 mg
Tocopherol, gamma12.73 mg15.021 mg3.609 mg
Tocopherol, beta0.09 mg0.106 mg0.026 mg
Niacin4.43 mg5.227 mg1.256 mg
Folate, total57.00 g67.260 g16.160 g
Riboflavin0.15 mg0.177 mg0.043 mg
Carotene, alpha1.00 g1.180 g0.284 g
Lutein + zeaxanthin30.00 g35.400 g8.505 g
Vitamin D (D2 + D3)0.00 g0.000 g0.000 g
Vitamin A, IU8.00 IU9.440 IU2.268 IU
8:00.00 g0.002 g0.001 g
12:00.01 g0.007 g0.002 g
15:10.00 g0.000 g0.000 g
Fatty acids, total trans-polyenoic0.03 g0.031 g0.007 g
18:2 t not further defined0.03 g0.031 g0.007 g
20:2 n-6 c,c0.01 g0.014 g0.003 g
18:2 n-6 c,c19.56 g23.080 g5.545 g
20:3 n-60.00 g0.000 g0.000 g
Fatty acids, total saturated8.54 g10.082 g2.422 g
20:3 undifferentiated0.00 g0.000 g0.000 g
22:00.06 g0.071 g0.017 g
18:1 c15.61 g18.421 g4.426 g
16:1 t0.00 g0.000 g0.000 g
22:1 t0.00 g0.001 g0.000 g
22:40.01 g0.006 g0.001 g
16:05.19 g6.125 g1.472 g
17:00.04 g0.045 g0.011 g
20:3 n-30.00 g0.000 g0.000 g
18:3 n-6 c,c,c0.00 g0.000 g0.000 g
22:1 c0.00 g0.000 g0.000 g
24:1 c0.01 g0.012 g0.003 g
14:00.06 g0.068 g0.016 g
18:2 CLAs0.01 g0.006 g0.001 g
10:00.00 g0.002 g0.001 g
18:1 t0.01 g0.018 g0.004 g
20:00.22 g0.255 g0.061 g
Fatty acids, total trans-monoenoic0.02 g0.019 g0.005 g
16:1 c0.04 g0.052 g0.012 g
24:00.04 g0.051 g0.012 g
18:02.91 g3.437 g0.826 g
17:10.00 g0.000 g0.000 g
4:00.00 g0.000 g0.000 g
18:3 n-3 c,c,c (ALA)0.11 g0.131 g0.031 g
15:00.01 g0.009 g0.002 g
6:00.01 g0.008 g0.002 g
Fatty acids, total monounsaturated15.73 g18.566 g4.461 g
14:10.00 g0.000 g0.000 g
16:1 undifferentiated0.04 g0.052 g0.012 g
18:1 undifferentiated15.63 g18.439 g4.430 g
20:10.05 g0.063 g0.015 g
22:1 undifferentiated0.00 g0.001 g0.000 g
Fatty acids, total polyunsaturated19.86 g23.430 g5.629 g
18:40.00 g0.000 g0.000 g
18:3 undifferentiated0.11 g0.131 g0.031 g
18:2 undifferentiated19.59 g23.116 g5.554 g
20:4 undifferentiated0.12 g0.145 g0.035 g
20:5 n-3 (EPA)0.00 g0.000 g0.000 g
22:5 n-3 (DPA)0.00 g0.000 g0.000 g
22:6 n-3 (DHA)0.00 g0.000 g0.000 g
Cholesterol0.00 mg0.000 mg0.000 mg
Amino Acids
Histidine0.77 g0.909 g0.218 g
Proline1.30 g1.533 g0.368 g
Leucine2.39 g2.818 g0.677 g
Arginine5.28 g6.235 g1.498 g
Glutamic acid6.11 g7.207 g1.732 g
Glycine1.82 g2.146 g0.516 g
Threonine0.98 g1.162 g0.279 g
Tyrosine1.08 g1.273 g0.306 g
Lysine1.22 g1.440 g0.346 g
Aspartic acid2.92 g3.448 g0.828 g
Phenylalanine1.71 g2.019 g0.485 g
Alanine1.47 g1.730 g0.416 g
Valine1.56 g1.840 g0.442 g
Cystine0.33 g0.386 g0.093 g
Isoleucine1.27 g1.493 g0.359 g
Methionine0.59 g0.702 g0.169 g
Tryptophan0.57 g0.671 g0.161 g
Serine1.65 g1.949 g0.468 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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