Seeds, pumpkin and squash seeds, whole, roasted, with salt added

Nutritional value of Seeds, pumpkin and squash seeds, whole, roasted, with salt added
Serving Size:1 cup, 64 g

Calories 285 Kcal. Calories from Fat 111.78 Kcal.


Proximity Amount % DV
Water 2.88 g N/D
Energy 285 Kcal N/D
Energy 1194 kJ N/D
Protein 11.87 g 23.74%
Total Fat (lipid) 12.42 g 35.49%
Ash 2.43 g N/D
Carbohydrate 34.4 g 26.46%
Total dietary Fiber 11.8 g 31.05%

Minerals Amount % DV
Calcium, Ca 35 mg 3.50%
Iron, Fe 2.12 mg 26.50%
Magnesium, Mg 168 mg 40.00%
Phosphorus, P 59 mg 8.43%
Potassium, K 588 mg 12.51%
Sodium, Na 1626 mg 108.40%
Zinc, Zn 6.59 mg 59.91%
Copper, Cu 0.442 mg 49.11%
Manganese, Mn 0.317 mg 13.78%

Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.022 mg 1.83%
Vitamin B2 (Riboflavin) 0.033 mg 2.54%
Vitamin B3 (Niacin) 0.183 mg 1.14%
Vitamin B5 (Pantothenic acid) 0.036 mg 0.72%
Vitamin B6 (Pyridoxine) 0.024 mg 1.85%
Vitamin B9 (Folate) 6 µg 1.50%
Folate, food 6 µg N/D
Folate, DEF 6 µg N/D
Choline 25 mg 4.55%
Vitamin C (Ascorbic acid) 0.2 mg 0.22%
Fat soluble Vitamins
Vitamin A, RAE 2 µg 0.29%
Vitamin A, IU 40 IU N/D
Betaine 0.2 mg N/D

Lipids Amount % DV
Fatty acids, total saturated 2.349 g N/D
Lauric acid (dodecanoic acid) 12:00 0.012 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.014 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 1.519 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.761 g N/D
Fatty acids, total monounsaturated 3.86 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.027 g N/D
Oleic acid 18:1 (octadecenoic acid) 3.83 g N/D
Fatty acids, total polyunsaturated 5.66 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 5.606 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.049 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 recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.


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