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Seeds, pumpkin and squash seed kernels, dried

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→ Nutrition facts and RDA's
→ How many calories are there in Seeds, pumpkin and squash seed kernels, dried?
→ Unabridged nutrient values table with RDAs (for scientific work): Seeds, pumpkin and squash seed kernels, dried
→ This food competes well in Manganese. Details and similar foods...

Calorie and Vitamin Values

100g cup oz hulled (142 seeds) oz.
Unit weight (g) 100 g 138 g 28 g 28 g
Unit weight (oz.) 3.53 oz. 4.87 oz. 1 oz. 1 oz.
Calories541kcal747kcal153kcal153kcal
Protein25g34g6.96g6.96g
Carbohydrate17.8g25g5.05g5.05g
Fat46g63g13g13g
Fiber3.9g5.38g1.11g1.11g
Cholesterol0mg0mg0mg0mg
Vitamin A380IU524IU108IU108IU
Vitamin D
Vitamin E 0mg0mg0mg0mg
Vitamin K51mcg71mcg14.6mcg14.6mcg
Vitamin C1.9mg2.62mg0.539mg0.539mg
B1 (Thiamin)0.21mg0.29mg0.0595mg0.0595mg
B2 (Riboflavin)0.32mg0.442mg0.0907mg0.0907mg
B3 (Niacin)1.75mg2.41mg0.495mg0.495mg
B5 (Pantothenic acid)0.339mg0.468mg0.0961mg0.0961mg
B60.224mg0.309mg0.0635mg0.0635mg
Folate (Folic acid)58mcg80mcg16.4mcg16.4mcg
B120mcg0mcg0mcg0mcg
Choline63mg87mg17.9mg17.9mg
Biotin
Calcium43mg59mg12.2mg12.2mg
Iron15mg21mg4.24mg4.24mg
Magnesium535mg738mg152mg152mg
Phosphorus1174mg1620mg333mg333mg
Zinc7.46mg10.3mg2.11mg2.11mg
Copper1.39mg1.91mg0.393mg0.393mg
Manganese3.02mg4.17mg0.856mg0.856mg
Selenium5.6mcg7.73mcg1.59mcg1.59mcg
Fluoride
Potassium807mg1114mg229mg229mg
Sodium (Na)18mg25mg5.1mg5.1mg
Histidine0.681g0.94g0.193g0.193g
Isoleucine1.26g1.74g0.358g0.358g
Leucine2.08g2.87g0.589g0.589g
Lysine1.83g2.53g0.52g0.52g
Methionine0.551g0.76g0.156g0.156g
Phenylalanine1.22g1.69g0.346g0.346g
Threonine0.903g1.25g0.256g0.256g
Tryptophan0.431g0.595g0.122g0.122g
Valine1.97g2.72g0.559g0.559g
EPA (Omega 3)0mg0mg0mg0mg
DHA (Omega 3)0mg0mg0mg0mg
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine

Units

Unit Weight (g) Weight (oz.)
g1 g0.0353 oz.
cup138 g4.87 oz.
oz hulled (142 seeds)28 g1 oz.

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