Seeds, pumpkin and squash seed kernels, roasted, without salt

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 18.0 mg
1% (Low)
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 —
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 —

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

Consider supplementing

Seeds, pumpkin and squash seed kernels, roasted, without salt 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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