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Food Description:
(fdcid: 170557)
Seeds, pumpkin and squash seed kernels, roasted, without salt
Food Category: Nut and Seed Products
Food Portion   
Daily Value Age Group
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Nutrition Facts

1 servings per container
Serving Size gram (100g)

Amount per serving
Calories
574

% Daily Value*
Total Fat 49g 62.9%
Saturated Fat 8.5g 42.7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 18mg 0.8%
Total Carbohydrate 14.7g 5.3%
Dietary Fiber 6.5g 26%
Total Sugars 1.3g
Includes 0g Added Sugars 0%
Protein 29.8g 64.9%

Vitamin D 0mcg 0%
Calcium 52mg 5.2%
Iron 8.1mg 44.8%
Potassium 788mg 16.8%
Vitamin A 0mcg 0%
Vitamin C 1.8mg 2.4%
Thiamin 0.1mg 6.4%
Riboflavin 0.1mg 13.6%
Niacin 4.4mg 31.6%
Vitamin B6 0.1mg 7.7%
Folate 57mcg DFE 14.2%
Phosphorus 1,174mg 167.7%
Magnesium 550mg 171.9%
Zinc 7.6mg 95.5%
Choline 63mg 14.8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Pumpkin Seeds Kernels
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use Female 31-50 years old as Daily Value reference
Top Beneficial Nutrients
Nutrient Amount DV%
Protein 29.84 g 64.87%
Iron, Fe 8.07 mg 44.83%
Fiber, total dietary 6.5 g 26.00%
Potassium, K 788 mg 16.77%

Potential Health Risk Nutrients
Nutrient Amount DV%
Fatty acids, total saturated 8.544 g 42.72%
Fatty acids, total trans 0.042 g N/A

Other Top Minerals and Vitamins
Nutrient Amount DV%
Manganese, Mn 4.49 mg 249.44%
Magnesium, Mg 550 mg 171.88%
Phosphorus, P 1,174 mg 167.71%
Copper, Cu 1.275 mg 141.67%
Zinc, Zn 7.64 mg 95.50%
Niacin (Vitamin B-3) 4.43 mg 31.64%
Selenium, Se 9.4 µg 17.09%
Choline, total 63 mg 14.82%
Folate, total (Vitamin B-9) 57 µg 14.25%
Folate, food 57 µg 14.25%
Folate, DFE 57 µg 14.25%
Riboflavin (Vitamin B-2) 0.15 mg 13.64%
Pantothenic acid (Vitamin B-5) 0.57 mg 11.40%

Calories & Sources
(Calculated1: 620 kcal, Reported: 574 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 14.71 58.84 9.5% 45-65%
Protein 29.84 119.36 19.3% 10-35%
Total Fat 49.05 441.45 71.2% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Water 2.03 g 0.08% 2,700 g
Energy 574 kcal 28.70% 2,000 kcal
Energy 2,401 kJ
Protein 29.84 g 64.87% 46 g
Total lipid (fat) 49.05 g 62.88% 78 g
Ash 4.37 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Calcium, Ca 52 mg 5.20% 1,000 mg
Iron, Fe 8.07 mg 44.83% 18 mg
Magnesium, Mg 550 mg 171.88% 320 mg
Phosphorus, P 1,174 mg 167.71% 700 mg
Potassium, K 788 mg 16.77% 4,700 mg
Sodium, Na 18 mg 0.78% 2,300 mg
Zinc, Zn 7.64 mg 95.50% 8 mg
Copper, Cu 1.275 mg 141.67% 0.9 mg
Manganese, Mn 4.49 mg 249.44% 1.8 mg
Selenium, Se 9.4 µg 17.09% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Vitamin C, total ascorbic acid 1.8 mg 2.40% 75 mg
Thiamin (Vitamin B-1) 0.07 mg 6.36% 1.1 mg
Riboflavin (Vitamin B-2) 0.15 mg 13.64% 1.1 mg
Niacin (Vitamin B-3) 4.43 mg 31.64% 14 mg
Pantothenic acid (Vitamin B-5) 0.57 mg 11.40% 5 mg
Vitamin B6 0.1 mg 7.69% 1.3 mg
Folate, total (Vitamin B-9) 57 µg 14.25% 400 µg
Folic acid 0 µg
Folate, food 57 µg 14.25% 400 µg
Folate, DFE 57 µg 14.25% 400 µg
Choline, total 63 mg 14.82% 425 mg
Betaine 1.5 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 0 µg 0.00% 700 µg
Retinol 0 µg
Carotene, beta 5 µg
Carotene, alpha 1 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 8 IU
Lycopene 0 µg
Lutein + zeaxanthin 30 µg
Vitamin E (alpha-tocopherol) 0.56 mg 3.73% 15 mg
Vitamin E, added 0 mg
Tocopherol, beta 0.09 mg
Tocopherol, gamma 12.73 mg
Tocopherol, delta 0.28 mg
Tocotrienol, alpha 0 mg
Tocotrienol, beta 0 mg
Tocotrienol, gamma 0 mg
Tocotrienol, delta 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 15 µg
Vitamin K (phylloquinone) 4.5 µg 5.00% 90 µg
Vitamin K (Dihydrophylloquinone) 0 µg
Vitamin K (Menaquinone-4) 0 µg

Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Tryptophan 0.569 g
Threonine 0.985 g
Isoleucine 1.265 g
Leucine 2.388 g
Lysine 1.22 g
Methionine 0.595 g
Cystine 0.327 g
Phenylalanine 1.711 g
Tyrosine 1.079 g
Valine 1.559 g
Arginine 5.284 g
Histidine 0.77 g
Alanine 1.466 g
Aspartic acid 2.922 g
Glutamic acid 6.108 g
Glycine 1.819 g
Proline 1.299 g
Serine 1.652 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Carbohydrate, by difference 14.71 g 5.35% 275 g
Fiber, total dietary 6.5 g 26.00% 25 g
Sugars, total including NLEA 1.29 g 0.99% 130 g
Sucrose 1.14 g
Glucose 0.07 g
Fructose 0.07 g
Lactose 0 g
Maltose 0 g
Galactose 0 g
Starch 0.74 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Fatty acids, total saturated 8.544 g 42.72% 20 g
SFA 4:0 0 g
SFA 6:0 0.007 g
SFA 8:0 0.002 g
SFA 10:0 0.002 g
SFA 12:0 0.006 g
SFA 14:0 0.058 g
SFA 15:0 0.008 g
SFA 16:0 5.191 g
SFA 17:0 0.038 g
SFA 18:0 2.913 g
SFA 20:0 0.216 g
SFA 22:0 0.06 g
SFA 24:0 0.043 g
Fatty acids, total monounsaturated 15.734 g
MUFA 14:1 0 g
MUFA 15:1 0 g
MUFA 16:1 0.044 g
MUFA 16:1 c 0.044 g
MUFA 17:1 0 g
MUFA 18:1 15.626 g
MUFA 18:1 c 15.611 g
MUFA 20:1 0.053 g
MUFA 22:1 0.001 g
MUFA 22:1 c 0 g
MUFA 24:1 c 0.01 g
Fatty acids, total polyunsaturated 19.856 g
PUFA 18:2 19.59 g
PUFA 18:2 n-6 c,c 19.559 g
PUFA 18:2 CLAs 0.005 g
PUFA 18:3 0.111 g
PUFA 18:3 n-3 c,c,c (ALA) 0.111 g
PUFA 18:3 n-6 c,c,c 0 g
PUFA 18:4 0 g
PUFA 20:2 n-6 c,c 0.012 g
PUFA 20:3 0 g
PUFA 20:3 n-3 0 g
PUFA 20:4 n-6 0 g
PUFA 20:4 0.123 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:4 0.005 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Fatty acids, total trans 0.042 g
Fatty acids, total trans-monoenoic 0.016 g
TFA 16:1 t 0 g
TFA 18:1 t 0.015 g
TFA 22:1 t 0.001 g
TFA 18:2 t not further defined 0.026 g
Fatty acids, total trans-polyenoic 0.026 g
Cholesterol 0 mg 0.00% 300 mg

Others Hide 0 Value Nutrients
Nutrient Name Amount DV% Daily Value
Stigmasterol 0 mg
Campesterol 3 mg
Beta-sitosterol 13 mg




USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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