Seeds, pumpkin and squash seed kernels, roasted, without salt
- USDA Link
- USDA FoodData Central
- USDA Category
- Nut and Seed Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 137
- Non-Zero Nutrient Count
- 99
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Nutrition Data
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General
| Weight | 100 g |
| Energy | 574 kcal |
| Carbohydrate | 14.71 g |
| Fat | 49.05 g |
| Protein | 29.84 g |
| Water | 2.03 g |
| Non-Water | 97.97 g |
| Fiber | 6.5 g |
| Ash | 4.37 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.
|
55 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
3 kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
55 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
409 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
71 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
131 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
166 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
111 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%.
|
22.22 % |
|
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%.
|
6.62 % |
|
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%.
|
9.57 % |
|
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.
|
1.87 % |
|
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%.
|
36.46 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
30.39 % |
* % based on Daily Value targets
Minerals
| Calcium | (4.0%) 52 mg |
| Iron | (44.8%) 8.07 mg |
| Magnesium | (131.0%) 550 mg |
| Phosphorus | (93.9%) 1174 mg |
| Potassium | (16.8%) 788 mg |
| Sodium | (0.8%) 18 mg |
| Zinc | (69.5%) 7.64 mg |
| Copper | (141.7%) 1.275 mg |
| Manganese | (195.2%) 4.49 mg |
| Selenium | (17.1%) 9.4 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (5.8%) 0.07 mg |
| Vitamin B2 | (11.5%) 0.15 mg |
| Vitamin B3 | (27.7%) 4.43 mg |
| Vitamin B5 | (11.4%) 0.57 mg |
| Vitamin B6 | (5.9%) 0.1 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (14.2%) 57 μg DFE |
| Folate, food | 57 μg |
| Folic acid | 0 μg |
| Vitamin C | (2.0%) 1.8 mg |
| Choline | (11.5%) 63 mg |
| Betaine | 1.5 mg |
| Vitamin A | 8 IU |
| Vitamin A | (0.0%) 0 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 5 μg |
| Alpha-Carotene | 1 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 30 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 13.66 mg |
| Alpha-Tocopherol | (3.7%) 0.56 mg |
| Beta-Tocopherol | 0.09 mg |
| Gamma-Tocopherol | 12.73 mg |
| Delta-Tocopherol | 0.28 mg |
| Alpha-Tocotrienol | 0 mg |
| Beta-Tocotrienol | 0 mg |
| Gamma-Tocotrienol | 0 mg |
| Delta-Tocotrienol | 0 mg |
| Vitamin K | (3.8%) 4.5 μg |
| Vitamin K1 | 4.5 μg |
| Vitamin K1 Hydrogenated | 0 μg |
| Vitamin K2 MK-4 | 0 μg |
* % based on Daily Value targets
Protein
| Protein | 29.84 g |
| Alanine | 1.466 g |
| Arginine | 5.284 g |
| Aspartic acid | 2.922 g |
| Cystine | 0.327 g |
| Glutamic acid | 6.108 g |
| Glycine | 1.819 g |
| Histidine | 0.77 g |
| Isoleucine | 1.265 g |
| Leucine | 2.388 g |
| Lysine | 1.22 g |
| Methionine | 0.595 g |
| Phenylalanine | 1.711 g |
| Proline | 1.299 g |
| Serine | 1.652 g |
| Threonine | 0.985 g |
| Tryptophan | 0.569 g |
| Tyrosine | 1.079 g |
| Valine | 1.559 g |
| Hydroxyproline | - g |
Carbohydrates
| Carbohydrate | 14.71 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
8.21 g |
| Fiber | 6.5 g |
| Starch | 0.74 g |
| Sugars | 1.29 g |
| Sucrose | 1.14 g |
| Glucose | 0.07 g |
| Fructose | 0.07 g |
| Lactose | 0 g |
| Maltose | 0 g |
| Galactose | 0 g |
Lipids
| Fat | 49.05 g |
| Saturated Fat | 8.544 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0.007 g |
| Caprylic Acid | 0.002 g |
| Capric Acid | 0.002 g |
| Lauric Acid | 0.006 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0.058 g |
| Pentadecylic Acid | 0.008 g |
| Palmitic Acid | 5.191 g |
| Margaric Acid | 0.038 g |
| Stearic Acid | 2.913 g |
| Arachidic Acid | 0.216 g |
| Behenic Acid | 0.06 g |
| Lignoceric Acid | 0.043 g |
| Monounsaturated Fat | 15.734 g |
| Myristoleic Acid | 0 g |
| Pentadecenoic Acid | 0 g |
| 16:1 undifferentiated | 0.044 g |
| Palmitoleic Acid | 0.044 g |
| 16:1 trans | 0 g |
| Heptadecenoic Acid | 0 g |
| 18:1 undifferentiated | 15.626 g |
| Oleic Acid | 15.611 g |
| 18:1 trans | 0.015 g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0.053 g |
| 22:1 undifferentiated | 0.001 g |
| Erucic Acid | 0 g |
| 22:1 trans | 0.001 g |
| Nervonic Acid | 0.01 g |
| Polyunsaturated Fat | 19.856 g |
| 18:2 undifferentiated | 19.59 g |
| Linoleic Acid | 19.559 g |
| CLA | 0.005 g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | 0.026 g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.111 g |
| Alpha-linolenic Acid | 0.111 g |
| Gamma-linolenic Acid | 0 g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | 0.012 g |
| 20:3 undifferentiated | 0 g |
| 20:3 (n-3) | 0 g |
| 20:3 (n-6) | 0 g |
| 20:4 undifferentiated | 0.123 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | 0.005 g |
| DPA | 0 g |
| DHA | 0 g |
| Trans Fat | 0.042 g |
| Monoenoic Trans Fat | 0.016 g |
| Polyenoic Trans Fat | 0.026 g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | 0 mg |
| Campesterol | 3 mg |
| Beta-Sitosterol | 13 mg |