Seeds, pumpkin and squash seed kernels, roasted, with salt added

Per 100g · Nut and Seed Products · USDA SR Legacy

574

Calories

29.8g

Protein

14.7g

Carbs

49.0g

Fat

Macro Distribution (kcal)

Protein 19%
Carbs 9%
Fat 71%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 574 kcal —
Macronutrients
Water 2.03 g —
Protein 29.8 g
60% (High)
Total lipid (fat) 49.0 g
63% (High)
Carbohydrate, by difference 14.7 g
5% (Low)
Fiber, total dietary 6.50 g
23% (High)
Fats & Fatty Acids
Fatty acids, total saturated 8.54 g
43% (High)
Fatty acids, total monounsaturated 15.7 g —
Fatty acids, total trans 0.042 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 1.80 mg
2% (Low)
Thiamin (Vitamin B1) 0.070 mg
6% (Low)
Riboflavin (Vitamin B2) 0.150 mg
12% (Moderate)
Niacin (Vitamin B3) 4.43 mg
28% (High)
Pantothenic acid (Vitamin B5) 0.570 mg
11% (Moderate)
Vitamin B-6 — Pyridoxine 0.100 mg
6% (Low)
Biotin (Vitamin B7) 57.0 ug
14% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Choline, total 63.0 mg
11% (Moderate)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Carotene, beta 5.00 ug —
Carotene, alpha 1.00 ug —
Vitamin E (alpha-tocopherol) 0.560 mg
4% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug
0% (Low)
Minerals
Calcium, Ca 52.0 mg
4% (Low)
Iron, Fe 8.07 mg
45% (High)
Magnesium, Mg 550.0 mg
131% (High)
Phosphorus, P 1174.0 mg
94% (High)
Potassium, K 788.0 mg
17% (Moderate)
Sodium, Na 256.0 mg
11% (Moderate)
Zinc, Zn 7.64 mg
69% (High)
Copper, Cu 1.27 mg
142% (High)
Manganese, Mn 4.49 mg
195% (High)
Selenium, Se 9.40 ug
17% (Moderate)
Other
Energy 2401.0 kj —
Ash 4.37 g —
Total Sugars 1.29 g —
Sucrose 1.14 g —
Glucose 0.070 g —
Fructose 0.070 g —
Lactose 0 g —
Maltose 0 g —
Galactose 0 g —
Starch 0.740 g —
Folic acid (Vitamin B9 — synthetic) 57.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 57.0 ug —
Betaine 1.50 mg —
Betaine 1.50 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 8.00 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 30.0 ug —
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.090 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 12.7 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.280 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 4.50 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0.007 g —
SFA 8:0 (Caprylic acid) 0.002 g —
SFA 10:0 (Capric acid) 0.002 g —
SFA 12:0 (Lauric acid) 0.006 g —
SFA 14:0 (Myristic acid) 0.058 g —
SFA 15:0 (Pentadecanoic acid) 0.008 g —
SFA 16:0 (Palmitic acid) 5.19 g —
SFA 17:0 (Margaric acid) 0.038 g —
SFA 18:0 (Stearic acid) 2.91 g —
SFA 20:0 (Arachidic acid) 0.216 g —
SFA 22:0 (Behenic acid) 0.060 g —
SFA 24:0 (Lignoceric acid) 0.043 g —
MUFA 14:1 (Myristoleic acid) 0 g —
MUFA 15:1 (Pentadecenoic acid) 0 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.044 g —
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.044 g —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 15.6 g —
MUFA 18:1 c (Omega-9, Oleic acid — cis) 15.6 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.053 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.001 g —
MUFA 22:1 c (Omega-9, Erucic acid — cis) 0 g —
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0.010 g —
Fatty acids, total polyunsaturated 19.9 g —
PUFA 18:2 (Omega-6, Linoleic acid) 19.6 g —
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 19.6 g —
PUFA 18:2 CLAs 0.005 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.111 g —
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.111 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.012 g —
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g —
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) 0 g —
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.123 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:4 (Omega-6, Adrenic acid) 0.005 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Fatty acids, total trans-monoenoic 0.016 g —
TFA 16:1 t 0 g —
TFA 18:1 t 0.015 g —
TFA 22:1 t 0.001 g —
TFA 18:2 t not further defined 0.026 g —
Fatty acids, total trans-polyenoic 0.026 g —
Stigmasterol 0 mg —
Campesterol 3.00 mg —
Beta-sitosterol 13.0 mg —
Tryptophan (EAA) 0.569 g —
Threonine (EAA) 0.985 g —
Isoleucine (EAA, BCAA) 1.26 g —
Leucine (EAA, BCAA) 2.39 g —
Lysine (EAA) 1.22 g —
Methionine (EAA) 0.595 g —
Cystine (conditionally essential) 0.327 g —
Phenylalanine (EAA) 1.71 g —
Tyrosine (conditionally essential) 1.08 g —
Valine (EAA, BCAA) 1.56 g —
Arginine (conditionally essential) 5.28 g —
Histidine (EAA) 0.770 g —
Alanine 1.47 g —
Aspartic acid 2.92 g —
Glutamic acid 6.11 g —
Glycine (conditionally essential) 1.82 g —
Proline (conditionally essential) 1.30 g —
Serine 1.65 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Choline
Choline from glycerophoshocholine 0.900 mg —
Choline from phosphatidylcholine 20.0 mg —
Choline from phosphocholine 2.30 mg —
Choline from sphingomyelin 0.700 mg —
Free Choline 40.0 mg —
Total Choline 63.0 mg —

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

Consider supplementing

Seeds, pumpkin and squash seed kernels, roasted, with salt added is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (4% DV) B-Complex (12% DV)

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