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 healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
Source:
https://ndb.nal.usda.gov/ 
