Seeds, pumpkin and squash seeds, whole, roasted, without salt

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 —
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 18.0 mg
1% (Low)
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 —
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 —

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

Consider supplementing

Seeds, pumpkin and squash seeds, whole, roasted, without salt 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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