Fish, sunfish, pumpkin seed, raw

Per 100g · Finfish and Shellfish Products · USDA SR Legacy

89

Calories

19.4g

Protein

0g

Carbs

0.700g

Fat

Macro Distribution (kcal)

Protein 92%
Carbs 0%
Fat 8%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 89 kcal —
Macronutrients
Water 79.5 g —
Protein 19.4 g
39% (High)
Total lipid (fat) 0.700 g
1% (Low)
Carbohydrate, by difference 0 g
0% (Low)
Fiber, total dietary 0 g
0% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 0.139 g
1% (Low)
Fatty acids, total monounsaturated 0.117 g —
Cholesterol 67.0 mg
22% (High)
Vitamins
Vitamin C, total ascorbic acid 1.00 mg
1% (Low)
Thiamin (Vitamin B1) 0.080 mg
7% (Low)
Riboflavin (Vitamin B2) 0.070 mg
5% (Low)
Niacin (Vitamin B3) 1.20 mg
8% (Low)
Pantothenic acid (Vitamin B5) 0.750 mg
15% (Moderate)
Vitamin B-6 — Pyridoxine 0.120 mg
7% (Low)
Biotin (Vitamin B7) 15.0 ug
4% (Low)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 2.00 ug
83% (High)
Vitamin A, RAE 15.0 ug
2% (Low)
Minerals
Calcium, Ca 80.0 mg
6% (Low)
Iron, Fe 1.20 mg
7% (Low)
Magnesium, Mg 30.0 mg
7% (Low)
Phosphorus, P 180.0 mg
14% (Moderate)
Potassium, K 350.0 mg
7% (Low)
Sodium, Na 80.0 mg
3% (Low)
Zinc, Zn 1.55 mg
14% (Moderate)
Copper, Cu 0.300 mg
33% (High)
Manganese, Mn 0.700 mg
30% (High)
Selenium, Se 12.6 ug
23% (High)
Other
Energy 372.0 kj —
Ash 1.10 g —
Folic acid (Vitamin B9 — synthetic) 15.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 15.0 ug —
Retinol 15.0 ug —
Vitamin A, IU 50.0 IU —
SFA 14:0 (Myristic acid) 0.012 g —
SFA 16:0 (Palmitic acid) 0.099 g —
SFA 18:0 (Stearic acid) 0.028 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.042 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.070 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.005 g —
Fatty acids, total polyunsaturated 0.246 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.015 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.010 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.079 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.037 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0.033 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.072 g —
Tryptophan (EAA) 0.217 g —
Threonine (EAA) 0.850 g —
Isoleucine (EAA, BCAA) 0.894 g —
Leucine (EAA, BCAA) 1.58 g —
Lysine (EAA) 1.78 g —
Methionine (EAA) 0.574 g —
Cystine (conditionally essential) 0.208 g —
Phenylalanine (EAA) 0.757 g —
Tyrosine (conditionally essential) 0.655 g —
Valine (EAA, BCAA) 0.999 g —
Arginine (conditionally essential) 1.16 g —
Histidine (EAA) 0.571 g —
Alanine 1.17 g —
Aspartic acid 1.99 g —
Glutamic acid 2.90 g —
Glycine (conditionally essential) 0.931 g —
Proline (conditionally essential) 0.686 g —
Serine 0.792 g —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Fish, sunfish, pumpkin seed, raw is low in these nutrients — a supplement can help fill the gap.

Vitamin A (2% DV) Folate (4% DV) B-Complex (7% DV) Calcium (6% DV)

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