Seeds, watermelon seed kernels, dried

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

557

Calories

28.3g

Protein

15.3g

Carbs

47.4g

Fat

Macro Distribution (kcal)

Protein 19%
Carbs 10%
Fat 71%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 557 kcal —
Macronutrients
Water 5.05 g —
Protein 28.3 g
57% (High)
Total lipid (fat) 47.4 g
61% (High)
Carbohydrate, by difference 15.3 g
6% (Low)
Fats & Fatty Acids
Fatty acids, total saturated 9.78 g
49% (High)
Fatty acids, total monounsaturated 7.41 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.190 mg
16% (Moderate)
Riboflavin (Vitamin B2) 0.145 mg
11% (Moderate)
Niacin (Vitamin B3) 3.55 mg
22% (High)
Pantothenic acid (Vitamin B5) 0.346 mg
7% (Low)
Vitamin B-6 — Pyridoxine 0.089 mg
5% (Low)
Biotin (Vitamin B7) 58.0 ug
14% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 54.0 mg
4% (Low)
Iron, Fe 7.28 mg
40% (High)
Magnesium, Mg 515.0 mg
123% (High)
Phosphorus, P 755.0 mg
60% (High)
Potassium, K 648.0 mg
14% (Moderate)
Sodium, Na 99.0 mg
4% (Low)
Zinc, Zn 10.2 mg
93% (High)
Copper, Cu 0.686 mg
76% (High)
Manganese, Mn 1.61 mg
70% (High)
Other
Energy 2330.0 kj —
Ash 3.94 g —
Folic acid (Vitamin B9 — synthetic) 58.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 58.0 ug —
Retinol 0 ug —
Vitamin A, IU 0 IU —
Vitamin D (D2 + D3 — total) 0 IU —
SFA 16:0 (Palmitic acid) 5.41 g —
SFA 18:0 (Stearic acid) 4.30 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.090 g —
MUFA 18:1 (Omega-9, Oleic acid family) 7.32 g —
Fatty acids, total polyunsaturated 28.1 g —
PUFA 18:2 (Omega-6, Linoleic acid) 28.1 g —
Tryptophan (EAA) 0.390 g —
Threonine (EAA) 1.11 g —
Isoleucine (EAA, BCAA) 1.34 g —
Leucine (EAA, BCAA) 2.15 g —
Lysine (EAA) 0.887 g —
Methionine (EAA) 0.834 g —
Cystine (conditionally essential) 0.438 g —
Phenylalanine (EAA) 2.03 g —
Tyrosine (conditionally essential) 1.02 g —
Valine (EAA, BCAA) 1.56 g —
Arginine (conditionally essential) 4.90 g —
Histidine (EAA) 0.775 g —
Alanine 1.49 g —
Aspartic acid 2.76 g —
Glutamic acid 5.70 g —
Glycine (conditionally essential) 1.66 g —
Proline (conditionally essential) 1.25 g —
Serine 1.51 g —

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

Consider supplementing

Seeds, watermelon seed kernels, dried 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 (22% DV)

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