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 | 28.35 g |
| Energy | 158 kcal |
| Carbohydrate | 3.04 g |
| Fat | 13.91 g |
| Protein | 8.57 g |
| Water | 1.48 g |
| Non-Water | 26.87 g |
| Fiber | 1.7 g |
| Ash | 1.36 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.
|
11 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
2 kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
11 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
116 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
20 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
38 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
49 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
32 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%.
|
8.63 % |
|
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%.
|
2.76 % |
|
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%.
|
3.67 % |
|
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.
|
1.47 % |
|
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%.
|
14.07 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
11.48 % |
* % based on Daily Value targets
Minerals
| Calcium | (1.0%) 13 mg |
| Iron | (13.9%) 2.5 mg |
| Magnesium | (40.0%) 168 mg |
| Phosphorus | (28.0%) 350 mg |
| Potassium | (4.9%) 229 mg |
| Sodium | (0.1%) 2 mg |
| Zinc | (20.1%) 2.21 mg |
| Copper | (42.3%) 0.381 mg |
| Manganese | (56.0%) 1.288 mg |
| Selenium | (4.8%) 2.7 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (6.4%) 0.077 mg |
| Vitamin B2 | (3.3%) 0.043 mg |
| Vitamin B3 | (8.8%) 1.414 mg |
| Vitamin B5 | (4.3%) 0.213 mg |
| Vitamin B6 | (2.4%) 0.041 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (4.1%) 16 μg DFE |
| Folate, food | 16 μg |
| Folic acid | 0 μg |
| Vitamin C | (0.6%) 0.5 mg |
| Choline | (3.2%) 17.9 mg |
| Betaine | - mg |
| Vitamin A | 5 IU |
| Vitamin A | (0.0%) 0 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 3 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 21 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 10.72 mg |
| Alpha-Tocopherol | (4.1%) 0.62 mg |
| Beta-Tocopherol | 0.01 mg |
| Gamma-Tocopherol | 9.95 mg |
| Delta-Tocopherol | 0.12 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0.02 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (1.7%) 2.1 μg |
| Vitamin K1 | 2.1 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | 0 μg |
* % based on Daily Value targets
Protein
| Protein | 8.57 g |
| Alanine | 0.421 g |
| Arginine | 1.518 g |
| Aspartic acid | 0.839 g |
| Cystine | 0.094 g |
| Glutamic acid | 1.754 g |
| Glycine | 0.522 g |
| Histidine | 0.221 g |
| Isoleucine | 0.363 g |
| Leucine | 0.686 g |
| Lysine | 0.35 g |
| Methionine | 0.171 g |
| Phenylalanine | 0.491 g |
| Proline | 0.373 g |
| Serine | 0.474 g |
| Threonine | 0.283 g |
| Tryptophan | 0.163 g |
| Tyrosine | 0.31 g |
| Valine | 0.448 g |
| Hydroxyproline | - g |
* % based on Daily Value targets
Carbohydrates
| Carbohydrate | 3.04 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
1.34 g |
| Fiber | 1.7 g |
| Starch | 0.42 g |
| Sugars | 0.4 g |
| Sucrose | 0.32 g |
| Glucose | 0.04 g |
| Fructose | 0.04 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
* % based on Daily Value targets
Lipids
| Fat | 13.91 g |
| Saturated Fat | 2.455 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0.0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0.001 g |
| Lauric Acid | 0.002 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.017 g |
| Pentadecylic Acid | 0.002 g |
| Palmitic Acid | 1.521 g |
| Margaric Acid | 0.01 g |
| Stearic Acid | 0.813 g |
| Arachidic Acid | 0.06 g |
| Behenic Acid | 0.016 g |
| Lignoceric Acid | 0.012 g |
| Monounsaturated Fat | 4.605 g |
| Myristoleic Acid | 0 g |
| Pentadecenoic Acid | 0 g |
| 16:1 undifferentiated | 0.014 g |
| Palmitoleic Acid | 0.014 g |
| 16:1 trans | 0 g |
| Heptadecenoic Acid | 0 g |
| 18:1 undifferentiated | 4.574 g |
| Oleic Acid | 4.567 g |
| 18:1 trans | 0.007 g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0.016 g |
| 22:1 undifferentiated | 0.0 g |
| Erucic Acid | 0 g |
| 22:1 trans | 0.0 g |
| Nervonic Acid | 0.001 g |
| Polyunsaturated Fat | 5.947 g |
| 18:2 undifferentiated | 5.871 g |
| Linoleic Acid | 5.859 g |
| CLA | 0.001 g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | 0.011 g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.034 g |
| Alpha-linolenic Acid | 0.034 g |
| Gamma-linolenic Acid | 0 g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | 0.001 g |
| 20:3 undifferentiated | 0 g |
| 20:3 (n-3) | 0 g |
| 20:3 (n-6) | 0 g |
| 20:4 undifferentiated | 0.037 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | 0.002 g |
| DPA | 0 g |
| DHA | 0 g |
| Trans Fat | 0.018 g |
| Monoenoic Trans Fat | 0.007 g |
| Polyenoic Trans Fat | 0.011 g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |
* % based on Daily Value targets