Seeds, pumpkin and squash seed kernels, roasted, without salt

Nutritional value of Seeds, pumpkin and squash seed kernels, roasted, without salt
Serving Size: 1 cup, 118 g

Calories 677 Kcal. Calories from Fat 520.92 Kcal.

 

Proximity Amount % DV
Water 2.4 g N/D
Energy 677 Kcal N/D
Energy 2833 kJ N/D
Protein 35.21 g 70.42%
Total Fat (lipid) 57.88 g 165.37%
Ash 5.16 g N/D
Carbohydrate 17.36 g 13.35%
Total dietary Fiber 7.7 g 20.26%
Total Sugars 1.52 g N/D
Sucrose 1.35 g N/D
Glucose (dextrose) 0.08 g N/D
Fructose 0.08 g N/D
Starch 0.87 g N/D

 
Minerals Amount % DV
Calcium, Ca 61 mg 6.10%
Iron, Fe 9.52 mg 119.00%
Magnesium, Mg 649 mg 154.52%
Phosphorus, P 1385 mg 197.86%
Potassium, K 930 mg 19.79%
Sodium, Na 21 mg 1.40%
Zinc, Zn 9.02 mg 82.00%
Copper, Cu 1.504 mg 167.11%
Manganese, Mn 5.298 mg 230.35%
Selenium, Se 11.1 µg 20.18%


 
Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.083 mg 6.92%
Vitamin B2 (Riboflavin) 0.177 mg 13.62%
Vitamin B3 (Niacin) 5.227 mg 32.67%
Vitamin B5 (Pantothenic acid) 0.673 mg 13.46%
Vitamin B6 (Pyridoxine) 0.118 mg 9.08%
Vitamin B9 (Folate) 67 µg 16.75%
Folate, food 67 µg N/D
Folate, DEF 67 µg N/D
Choline 74.3 mg 13.51%
Vitamin C (Ascorbic acid) 2.1 mg 2.33%
Fat soluble Vitamins
Vitamin A, IU 9 IU N/D
Beta Carotene 6 µg N/D
Alpha Carotene 1 µg N/D
Betaine 1.8 mg N/D
Lutein + zeaxanthin 35 µg N/D
Vitamin E (alpha-tocopherol) 0.66 mg 4.40%
Tocopherol, beta 0.11 mg N/D
Tocopherol, gamma 15.02 mg N/D
Tocopherol, delta 0.33 mg N/D
Vitamin K (phylloquinone) 5.3 µg 4.42%

 
Lipids Amount % DV
Fatty acids, total saturated 10.082 g N/D
Caproic acid 6:00 (hexanoic acid) 0.008 g N/D
Caprylic acid 8:00 (octanoic acid)  0.002 g N/D
capric acid 10:00 (decanoic acid) 0.002 g N/D
Lauric acid (dodecanoic acid) 12:00 0.007 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.068 g N/D
pentadecanoic acid (15:00) 0.009 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 6.125 g N/D
Margaric acid (heptadecanoic acid) 17:00 0.045 g N/D
Stearic acid 18:00 (Octadecanoic acid) 3.437 g N/D
Arachidic acid 20:00 (Eicosanoic acid) 0.255 g N/D
Behenic acid (docosanoic acid) 22:00 0.071 g N/D
Lignoceric acid (tetracosanoic acid) 24:00 0.051 g N/D
Fatty acids, total monounsaturated 18.566 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.052 g N/D
16:1 c 0.052 g N/D
18:1 undifferentiated 18.439 g N/D
18:1 c 18.421 g N/D
18:1 t 0.018 g N/D
20:01 0.063 g N/D
22:1 undifferentiated 0.001 g N/D
22:1 t 0.001 g N/D
24:1 c 0.012 g N/D
Fatty acids, total polyunsaturated 23.43 g N/D
18:2 undifferentiated 23.116 g N/D
18:2 n-6 c,c 23.08 g N/D
18:2 CLAs 0.006 g N/D
18:2 t not further defined 0.031 g N/D
18:3 undifferentiated 0.131 g N/D
18:3 n-3 c,c,c (ALA) 0.131 g N/D
20:2 n-6 c,c 0.014 g N/D
20:4 undifferentiated 0.145 g N/D
22:04 0.006 g N/D
Fatty acids, total trans 0.05 g N/D
Fatty acids, total trans-monoenoic 0.019 g N/D
Campesterol 4 mg N/D
Beta-sitosterol 15 mg N/D

 
Amino acids Amount % DV
Tryptophan 0.671 g 152.50%
Threonine 1.162 g 66.02%
Isoleucine 1.493 g 89.29%
Leucine 2.818 g 76.24%
Lysine 1.44 g 43.06%
Methionine 0.702 g N/D
Cystine 0.386 g N/D
Phenylalanine 2.019 g N/D
Tyrosine 1.273 g N/D
Valine 1.84 g 87.12%
Arginine 6.235 g N/D
Histidine 0.909 g 73.78%
Alanine 1.73 g N/D
Aspartic acid 3.448 g N/D
Glutamic acid 7.207 g N/D
Glycine 2.146 g N/D
Proline 1.533 g N/D
Serine 1.949 g N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.