Seeds, pumpkin and squash seeds, whole, roasted, without salt
- USDA Link
- USDA FoodData Central
- USDA Category
- Nut and Seed Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 63
- Non-Zero Nutrient Count
- 57
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General
| Weight | 100 g |
| Energy | 446 kcal |
| Carbohydrate | 53.75 g |
| Fat | 19.4 g |
| Protein | 18.55 g |
| Water | 4.5 g |
| Non-Water | 95.5 g |
| Fiber | 18.4 g |
| Ash | 3.8 g |
| Alcohol | - g |
| Caffeine | - mg |
| Theobromine | - mg |
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
207 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
- kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
207 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
168 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
32 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
52 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
77 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
71 kcal |
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
66.98 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
11.01 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
1.14 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
1.77 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
0.08 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
20.3 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
21.74 % |
* % based on Daily Value targets
Minerals
| Calcium | (4.2%) 55 mg |
| Iron | (18.4%) 3.31 mg |
| Magnesium | (62.4%) 262 mg |
| Phosphorus | (7.4%) 92 mg |
| Potassium | (19.6%) 919 mg |
| Sodium | (0.8%) 18 mg |
| Zinc | (93.6%) 10.3 mg |
| Copper | (76.7%) 0.69 mg |
| Manganese | (21.6%) 0.496 mg |
| Selenium | - μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (2.8%) 0.034 mg |
| Vitamin B2 | (4.0%) 0.052 mg |
| Vitamin B3 | (1.8%) 0.286 mg |
| Vitamin B5 | (1.1%) 0.056 mg |
| Vitamin B6 | (2.2%) 0.037 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (2.3%) 9 μg DFE |
| Folate, food | 9 μg |
| Folic acid | 0 μg |
| Vitamin C | (0.3%) 0.3 mg |
| Choline | - mg |
| Betaine | - mg |
| Vitamin A | 62 IU |
| Vitamin A | (0.3%) 3 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | - μg |
| Alpha-Carotene | - μg |
| Beta-Cryptoxanthin | - μg |
| Lycopene | - μg |
| Lutein and zeaxanthin | - μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | - mg |
| Alpha-Tocopherol | - mg |
| Beta-Tocopherol | - mg |
| Gamma-Tocopherol | - mg |
| Delta-Tocopherol | - mg |
| Alpha-Tocotrienol | - mg |
| Beta-Tocotrienol | - mg |
| Gamma-Tocotrienol | - mg |
| Delta-Tocotrienol | - mg |
| Vitamin K | - μg |
| Vitamin K1 | - μg |
| Vitamin K1 Hydrogenated | - μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 18.55 g |
| Alanine | 0.875 g |
| Arginine | 3.049 g |
| Aspartic acid | 1.873 g |
| Cystine | 0.228 g |
| Glutamic acid | 3.262 g |
| Glycine | 1.358 g |
| Histidine | 0.515 g |
| Isoleucine | 0.956 g |
| Leucine | 1.572 g |
| Lysine | 1.386 g |
| Methionine | 0.417 g |
| Phenylalanine | 0.924 g |
| Proline | 0.756 g |
| Serine | 0.868 g |
| Threonine | 0.683 g |
| Tryptophan | 0.326 g |
| Tyrosine | 0.77 g |
| Valine | 1.491 g |
| Hydroxyproline | - g |
Carbohydrates
| Carbohydrate | 53.75 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
35.35 g |
| Fiber | 18.4 g |
| Starch | - g |
| Sugars | - g |
| Sucrose | - g |
| Glucose | - g |
| Fructose | - g |
| Lactose | - g |
| Maltose | - g |
| Galactose | - g |
Lipids
| Fat | 19.4 g |
| Saturated Fat | 3.67 g |
| Butyric Acid | - g |
| Caproic Acid | - g |
| Caprylic Acid | - g |
| Capric Acid | - g |
| Lauric Acid | 0.019 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.022 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 2.374 g |
| Margaric Acid | - g |
| Stearic Acid | 1.189 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 6.032 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0.042 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 5.985 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | - g |
| 22:1 undifferentiated | - g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 8.844 g |
| 18:2 undifferentiated | 8.759 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.077 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | - g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | - g |
| Arachidonic | - g |
| EPA | - g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | - g |
| DHA | - g |
| Trans Fat | - g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |