Pumpkin and Squash Seeds
Seeds, pumpkin and squash seed kernels, dried- USDA Link
- USDA FoodData Central
- USDA Category
- Nut and Seed Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 133
- Non-Zero Nutrient Count
- 98
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General
| Weight | 100 g |
| Energy | 559 kcal |
| Carbohydrate | 10.71 g |
| Fat | 49.05 g |
| Protein | 30.23 g |
| Water | 5.23 g |
| Non-Water | 94.77 g |
| Fiber | 6 g |
| Ash | 4.78 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
40 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
5 kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
40 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
408 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
72 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
135 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
174 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
112 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.
|
56.31 % |
|
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%.
|
23.95 % |
|
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%.
|
9.73 % |
|
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%.
|
12.95 % |
|
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.
|
5.18 % |
|
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%.
|
37.12 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
30.26 % |
* % based on Daily Value targets
Minerals
| Calcium | (3.5%) 46 mg |
| Iron | (49.0%) 8.82 mg |
| Magnesium | (141.0%) 592 mg |
| Phosphorus | (98.6%) 1233 mg |
| Potassium | (17.2%) 809 mg |
| Sodium | (0.3%) 7 mg |
| Zinc | (71.0%) 7.81 mg |
| Copper | (149.2%) 1.343 mg |
| Manganese | (197.5%) 4.543 mg |
| Selenium | (17.1%) 9.4 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (22.8%) 0.273 mg |
| Vitamin B2 | (11.8%) 0.153 mg |
| Vitamin B3 | (31.2%) 4.987 mg |
| Vitamin B5 | (15.0%) 0.75 mg |
| Vitamin B6 | (8.4%) 0.143 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (14.5%) 58 μg DFE |
| Folate, food | 58 μg |
| Folic acid | 0 μg |
| Vitamin C | (2.1%) 1.9 mg |
| Choline | (11.5%) 63 mg |
| Betaine | - mg |
| Vitamin A | 16 IU |
| Vitamin A | (0.1%) 1 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 9 μg |
| Alpha-Carotene | 1 μg |
| Beta-Cryptoxanthin | 1 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 74 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 37.81 mg |
| Alpha-Tocopherol | (14.5%) 2.18 mg |
| Beta-Tocopherol | 0.03 mg |
| Gamma-Tocopherol | 35.1 mg |
| Delta-Tocopherol | 0.44 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0.06 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (6.1%) 7.3 μg |
| Vitamin K1 | 7.3 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | 0 μg |
* % based on Daily Value targets
Protein
| Protein | 30.23 g |
| Alanine | 1.485 g |
| Arginine | 5.353 g |
| Aspartic acid | 2.96 g |
| Cystine | 0.332 g |
| Glutamic acid | 6.188 g |
| Glycine | 1.843 g |
| Histidine | 0.78 g |
| Isoleucine | 1.281 g |
| Leucine | 2.419 g |
| Lysine | 1.236 g |
| Methionine | 0.603 g |
| Phenylalanine | 1.733 g |
| Proline | 1.316 g |
| Serine | 1.673 g |
| Threonine | 0.998 g |
| Tryptophan | 0.576 g |
| Tyrosine | 1.093 g |
| Valine | 1.579 g |
| Hydroxyproline | - g |
Carbohydrates
| Carbohydrate | 10.71 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
4.71 g |
| Fiber | 6 g |
| Starch | 1.47 g |
| Sugars | 1.4 g |
| Sucrose | 1.13 g |
| Glucose | 0.13 g |
| Fructose | 0.15 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
Lipids
| Fat | 49.05 g |
| Saturated Fat | 8.659 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0.001 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0.003 g |
| Lauric Acid | 0.006 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.059 g |
| Pentadecylic Acid | 0.008 g |
| Palmitic Acid | 5.364 g |
| Margaric Acid | 0.037 g |
| Stearic Acid | 2.869 g |
| Arachidic Acid | 0.212 g |
| Behenic Acid | 0.057 g |
| Lignoceric Acid | 0.044 g |
| Monounsaturated Fat | 16.242 g |
| Myristoleic Acid | 0 g |
| Pentadecenoic Acid | 0 g |
| 16:1 undifferentiated | 0.048 g |
| Palmitoleic Acid | 0.048 g |
| 16:1 trans | 0 g |
| Heptadecenoic Acid | 0 g |
| 18:1 undifferentiated | 16.133 g |
| Oleic Acid | 16.108 g |
| 18:1 trans | 0.025 g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0.056 g |
| 22:1 undifferentiated | 0.001 g |
| Erucic Acid | 0 g |
| 22:1 trans | 0.001 g |
| Nervonic Acid | 0.005 g |
| Polyunsaturated Fat | 20.976 g |
| 18:2 undifferentiated | 20.71 g |
| Linoleic Acid | 20.667 g |
| CLA | 0.004 g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | 0.039 g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.12 g |
| Alpha-linolenic Acid | 0.12 g |
| Gamma-linolenic Acid | 0 g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | 0.004 g |
| 20:3 undifferentiated | 0 g |
| 20:3 (n-3) | 0 g |
| 20:3 (n-6) | 0 g |
| 20:4 undifferentiated | 0.131 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | 0.006 g |
| DPA | 0 g |
| DHA | 0 g |
| Trans Fat | 0.064 g |
| Monoenoic Trans Fat | 0.026 g |
| Polyenoic Trans Fat | 0.039 g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |