Seeds, pumpkin and squash seeds, whole, roasted, with salt added

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

446

Calories

18.5g

Protein

53.8g

Carbs

19.4g

Fat

Macro Distribution (kcal)

Protein 16%
Carbs 46%
Fat 38%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 446 kcal —
Macronutrients
Water 4.50 g —
Protein 18.5 g
37% (High)
Total lipid (fat) 19.4 g
25% (High)
Carbohydrate, by difference 53.8 g
20% (High)
Fiber, total dietary 18.4 g
66% (High)
Fats & Fatty Acids
Fatty acids, total saturated 3.67 g
18% (Moderate)
Fatty acids, total monounsaturated 6.03 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0.300 mg
0% (Low)
Thiamin (Vitamin B1) 0.034 mg
3% (Low)
Riboflavin (Vitamin B2) 0.052 mg
4% (Low)
Niacin (Vitamin B3) 0.286 mg
2% (Low)
Pantothenic acid (Vitamin B5) 0.056 mg
1% (Low)
Vitamin B-6 — Pyridoxine 0.037 mg
2% (Low)
Biotin (Vitamin B7) 9.00 ug
2% (Low)
Folate, total (Vitamin B9) 0 ug —
Choline, total 39.1 mg
7% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 3.00 ug
0% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 55.0 mg
4% (Low)
Iron, Fe 3.31 mg
18% (Moderate)
Magnesium, Mg 262.0 mg
62% (High)
Phosphorus, P 92.0 mg
7% (Low)
Potassium, K 919.0 mg
20% (High)
Sodium, Na 2541.0 mg
110% (High)
Zinc, Zn 10.3 mg
94% (High)
Copper, Cu 0.690 mg
77% (High)
Manganese, Mn 0.496 mg
22% (High)
Other
Energy 1866.0 kj —
Ash 3.80 g —
Folic acid (Vitamin B9 — synthetic) 9.00 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 9.00 ug —
Betaine 0.300 mg —
Betaine 0.300 mg —
Retinol 0 ug —
Vitamin A, IU 62.0 IU —
Vitamin D (D2 + D3 — total) 0 IU —
SFA 12:0 (Lauric acid) 0.019 g —
SFA 14:0 (Myristic acid) 0.022 g —
SFA 16:0 (Palmitic acid) 2.37 g —
SFA 18:0 (Stearic acid) 1.19 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.042 g —
MUFA 18:1 (Omega-9, Oleic acid family) 5.99 g —
Fatty acids, total polyunsaturated 8.84 g —
PUFA 18:2 (Omega-6, Linoleic acid) 8.76 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.077 g —
Tryptophan (EAA) 0.326 g —
Threonine (EAA) 0.683 g —
Isoleucine (EAA, BCAA) 0.956 g —
Leucine (EAA, BCAA) 1.57 g —
Lysine (EAA) 1.39 g —
Methionine (EAA) 0.417 g —
Cystine (conditionally essential) 0.228 g —
Phenylalanine (EAA) 0.924 g —
Tyrosine (conditionally essential) 0.770 g —
Valine (EAA, BCAA) 1.49 g —
Arginine (conditionally essential) 3.05 g —
Histidine (EAA) 0.515 g —
Alanine 0.875 g —
Aspartic acid 1.87 g —
Glutamic acid 3.26 g —
Glycine (conditionally essential) 1.36 g —
Proline (conditionally essential) 0.756 g —
Serine 0.868 g —
Choline
Choline from glycerophoshocholine 3.60 mg —
Choline from phosphatidylcholine 18.0 mg —
Choline from phosphocholine 3.80 mg —
Choline from sphingomyelin 0.400 mg —
Free Choline 13.0 mg —
Total Choline 39.0 mg —

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

Consider supplementing

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

Vitamin B12 (0% DV) Vitamin A (0% DV) B-Complex (4% DV) Folate (2% DV)

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