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 | 129 g |
| Energy | 721 kcal |
| Carbohydrate | 13.82 g |
| Fat | 63.27 g |
| Protein | 39.0 g |
| Water | 6.75 g |
| Non-Water | 122.25 g |
| Fiber | 7.7 g |
| Ash | 6.17 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
* % based on Daily Value targets
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
51 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
7 kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
51 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
526 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
93 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
174 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
225 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
144 kcal |
* % based on Daily Value targets
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%.
|
26.96 % |
|
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%.
|
12.55 % |
|
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%.
|
16.71 % |
|
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.
|
6.68 % |
|
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%.
|
40.27 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
31.79 % |
* % based on Daily Value targets
Minerals
| Calcium | (4.6%) 59 mg |
| Iron | (63.2%) 11.38 mg |
| Magnesium | (181.8%) 764 mg |
| Phosphorus | (127.2%) 1591 mg |
| Potassium | (22.2%) 1044 mg |
| Sodium | (0.4%) 9 mg |
| Zinc | (91.6%) 10.07 mg |
| Copper | (192.5%) 1.732 mg |
| Manganese | (254.8%) 5.86 mg |
| Selenium | (22.0%) 12.1 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (29.3%) 0.352 mg |
| Vitamin B2 | (15.2%) 0.197 mg |
| Vitamin B3 | (40.2%) 6.433 mg |
| Vitamin B5 | (19.4%) 0.968 mg |
| Vitamin B6 | (10.9%) 0.184 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (18.7%) 75 μg DFE |
| Folate, food | 75 μg |
| Folic acid | 0 μg |
| Vitamin C | (2.7%) 2.5 mg |
| Choline | (14.8%) 81.3 mg |
| Betaine | - mg |
| Vitamin A | 21 IU |
| Vitamin A | (0.1%) 1 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 12 μg |
| Alpha-Carotene | 1 μg |
| Beta-Cryptoxanthin | 1 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 95 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 48.77 mg |
| Alpha-Tocopherol | (18.7%) 2.81 mg |
| Beta-Tocopherol | 0.04 mg |
| Gamma-Tocopherol | 45.28 mg |
| Delta-Tocopherol | 0.57 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0.08 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (7.8%) 9.4 μg |
| Vitamin K1 | 9.4 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | 0 μg |
* % based on Daily Value targets
Protein
| Protein | 39.0 g |
| Alanine | 1.916 g |
| Arginine | 6.905 g |
| Aspartic acid | 3.818 g |
| Cystine | 0.428 g |
| Glutamic acid | 7.983 g |
| Glycine | 2.377 g |
| Histidine | 1.006 g |
| Isoleucine | 1.652 g |
| Leucine | 3.121 g |
| Lysine | 1.594 g |
| Methionine | 0.778 g |
| Phenylalanine | 2.236 g |
| Proline | 1.698 g |
| Serine | 2.158 g |
| Threonine | 1.287 g |
| Tryptophan | 0.743 g |
| Tyrosine | 1.41 g |
| Valine | 2.037 g |
| Hydroxyproline | - g |
* % based on Daily Value targets
Carbohydrates
| Carbohydrate | 13.82 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
6.08 g |
| Fiber | 7.7 g |
| Starch | 1.9 g |
| Sugars | 1.81 g |
| Sucrose | 1.46 g |
| Glucose | 0.17 g |
| Fructose | 0.19 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
* % based on Daily Value targets
Lipids
| Fat | 63.27 g |
| Saturated Fat | 11.17 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0.001 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0.004 g |
| Lauric Acid | 0.008 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.076 g |
| Pentadecylic Acid | 0.01 g |
| Palmitic Acid | 6.92 g |
| Margaric Acid | 0.048 g |
| Stearic Acid | 3.701 g |
| Arachidic Acid | 0.273 g |
| Behenic Acid | 0.074 g |
| Lignoceric Acid | 0.057 g |
| Monounsaturated Fat | 20.952 g |
| Myristoleic Acid | 0 g |
| Pentadecenoic Acid | 0 g |
| 16:1 undifferentiated | 0.062 g |
| Palmitoleic Acid | 0.062 g |
| 16:1 trans | 0 g |
| Heptadecenoic Acid | 0 g |
| 18:1 undifferentiated | 20.812 g |
| Oleic Acid | 20.779 g |
| 18:1 trans | 0.032 g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0.072 g |
| 22:1 undifferentiated | 0.001 g |
| Erucic Acid | 0 g |
| 22:1 trans | 0.001 g |
| Nervonic Acid | 0.006 g |
| Polyunsaturated Fat | 27.059 g |
| 18:2 undifferentiated | 26.716 g |
| Linoleic Acid | 26.66 g |
| CLA | 0.005 g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | 0.05 g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.155 g |
| Alpha-linolenic Acid | 0.155 g |
| Gamma-linolenic Acid | 0 g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | 0.005 g |
| 20:3 undifferentiated | 0 g |
| 20:3 (n-3) | 0 g |
| 20:3 (n-6) | 0 g |
| 20:4 undifferentiated | 0.169 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | 0.008 g |
| DPA | 0 g |
| DHA | 0 g |
| Trans Fat | 0.083 g |
| Monoenoic Trans Fat | 0.034 g |
| Polyenoic Trans Fat | 0.05 g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |
* % based on Daily Value targets