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Seeds, pumpkin and squash seed kernels, dried: Nutrition values and RDA's

Food Amount:   Unit:    

NutrientNutrient amount
Calories
541 kcal , 27% of RDA
 
Protein
25 g , 50% of RDA
 
Carbohydrate
17.8 g , 14% of RDA
 
Fat
46 g , 71% of RDA
 
Fiber
3.9 g , 16% of RDA
 
Cholesterol
0 mg , 0% of RDA
 
Vitamin A
380 IU , 8% of RDA
 
Vitamin D
not measured
 
Vitamin E
0 mg , 0% of RDA
 
Vitamin K
51 mcg , 63% of RDA
 
Vitamin C
1.9 mg , 3% of RDA
 
B1 (Thiamin)
0.21 mg , 14% of RDA
 
B2 (Riboflavin)
0.32 mg , 19% of RDA
 
B3 (Niacin)
1.75 mg , 9% of RDA
 
B5 (Pantothenic acid)
0.339 mg , 3% of RDA
 
B6
0.224 mg , 11% of RDA
 
Folate (Folic acid)
58 mcg , 15% of RDA
 
B12
0 mcg , 0% of RDA
 
Choline
63 mg
 
Biotin
not measured
 
Calcium
43 mg , 4% of RDA
 
Iron
15 mg , 83% of RDA
 
Magnesium
535 mg , 134% of RDA
 
Phosphorus
1174 mg , 118% of RDA
 
Zinc
7.46 mg , 50% of RDA
 
Copper
1.39 mg , 70% of RDA
 
Manganese
3.02 mg , 151% of RDA
 
Selenium
5.6 mcg , 8% of RDA
 
Fluoride
not measured
 
Potassium
807 mg , 17% of RDA
 
Sodium (Na)
18 mg , 1% of RDA
 
Histidine
0.681 g
 
Isoleucine
1.26 g
 
Leucine
2.08 g
 
Lysine
1.83 g
 
Methionine
0.551 g
 
Phenylalanine
1.22 g
 
Threonine
0.903 g
 
Tryptophan
0.431 g
 
Valine
1.97 g
 
EPA (Omega 3)
0 mg
 
DHA (Omega 3)
0 mg
 
GLA (Omega 6)
not measured
 
Alpha Linolenic acid (may turn into Omega 3)
not measured
 
Linoleic Acid (may turn into Omega 6)
not measured
 
Betaine
not measured
 
Saturated fat
8.67 g , 43% of RDA
 
4:0
0 g
 
6:0
0 g
 
8:0
0 g
 
10:0
0 g
 
12:0
0.044 g
 
13:0
not measured
 
14:0
0.052 g
 
15:0
not measured
 
16:0
5.61 g
 
17:0
not measured
 
18:0
2.81 g
 
20:0
not measured
 
22:0
not measured
 
24:0
not measured
 
Fatty acids, total monounsaturated
14.3 g
 
14:1
not measured
 
15:1
not measured
 
16:1 undifferentiated
0.099 g
 
16:1 c
not measured
 
16:1 t
not measured
 
17:1
not measured
 
18:1 undifferentiated
14.1 g
 
18:1 c
not measured
 
18:1 t
not measured
 
20:1
0 g
 
22:1 undifferentiated
0 g
 
22:1 c
not measured
 
22:1 t
not measured
 
24:1 c
not measured
 
Fatty acids, total polyunsaturated
21 g
 
18:2 undifferentiated
21 g
 
18:2 CLAs
not measured
 
18:2 t,t
not measured
 
18:2 i
not measured
 
18:2 t not further defined
not measured
 
18:3 undifferentiated
0.181 g
 
18:3i
not measured
 
18:4
0 g
 
20:2 n-6 c,c
not measured
 
20:3 undifferentiated
not measured
 
20:3 n-3
not measured
 
20:3 n-6
not measured
 
20:4 undifferentiated
0 g
 
20:4 n-6
not measured
 
21:5
not measured
 
22:4
not measured
 
22:5 n-3
0 g
 
Trans Fat
not measured
 
Fatty acids, total trans-monoenoic
not measured
 
Fatty acids, total trans-polyenoic
not measured
 
Phytosterols
not measured
 
Stigmasterol
not measured
 
Campesterol
not measured
 
Beta-sitosterol
not measured
 
Cystine
0.301 g
 
Tyrosine
1.02 g
 
Arginine
4.03 g
 
Alanine
1.16 g
 
Aspartic acid
2.48 g
 
Glutamic acid
4.32 g
 
Glycine
1.8 g
 
Proline
1 g
 
Serine
1.15 g
 
Hydroxyproline
not measured
 
Alcohol, ethyl
0 g
 
Caffeine
0 mg
 
Theobromine
0 mg
 
Carotene, beta
228 mcg
 
Carotene, alpha
0 mcg
 
Cryptoxanthin, beta
0 mcg
 
Lycopene
0 mcg
 
Lutein + zeaxanthin
0 mcg
 
English Kj
2264 kj
 
Protein (adjusted)
not measured
 
Water
6.92 g , 0% of AI
 
Ash
4.88 g
 
Sucrose
not measured
 
Glucose (dextrose)
not measured
 
Fructose
not measured
 
Lactose
not measured
 
Maltose
not measured
 
Galactose
not measured
 
Starch
not measured
 
Sugars
1 g
 
Folate, total
58 mcg
 
Folate, food
58 mcg
 
Folic acid
0 mcg
 
Vitamin B-12, added
0 mcg
 
Vitamin A, RAE
19 mcg_RAE
 
Retinol
0 mcg
 
Vitamin E, added
0 mg
 
Tocopherol, beta
not measured
 
Tocopherol, gamma
19.1 mg
 
Tocopherol, delta
not measured
 
Metabolic Equivalent per Second
not measured
 

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