Food Nutrition Facts:
Seeds, pumpkin and squash seed kernels, roasted, without salt

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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 49.05g 62.9%
Saturated Fat 8.54g 42.7%
Trans Fat 0.04g
Cholesterol 0mg 0%
Sodium 18mg 0.8%
Total Carbohydrate 14.71g 5.3%
Dietary Fiber 6.5g 23.2%
Total Sugars 1.29g
Includes 0g Added Sugars 0%
Protein 29.84g 59.7%
Vitamin D 0mcg 0%
Calcium 52mg 4%
Iron 8.07mg 44.8%
Potassium 788mg 16.8%
Vitamin A 0 mcg 0%
Vitamin C 1.8mg 2%
Thiamin 0.07mg 5.8%
Riboflavin 0.15mg 11.5%
Niacin 4.43mg 27.7%
Vitamin B6 0.1mg 5.9%
Folate 57mcg DFE 14.2%
Phosphorus 1,174mg 93.9%
Magnesium 550mg 131%
Zinc 7.64mg 69.5%
Choline 63mg 11.5%
* 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 FDA 2000 calorie diet as Daily Value reference
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

Top Beneficial Nutrients
Nutrient Amount DV%
蛋白质 Protein 29.84 g 59.68%
铁 Iron, Fe 8.07 mg 44.83%
纤维, 总膳食 (Fiber, total dietary) 6.5 g 23.21%
钾 Potassium, K 788 mg 16.77%
叶酸 Folate, total (维生素 B9) 57 µg 14.25%

Potential Health Risk Nutrients
Nutrient Amount DV%
总脂质 (脂肪) (Total lipid, fat) 49.05 g 62.88%
总饱和脂肪酸 Fatty acids, total saturated 8.544 g 42.72%
总反式脂肪酸 Fatty acids, total trans 0.042 g N/A

Other Top Beneficial Nutrients
Nutrient Amount DV%
锰 Manganese, Mn 4.49 mg 195.22%
铜 Copper, Cu 1.275 mg 141.67%
镁 Magnesium, Mg 550 mg 130.95%
磷 Phosphorus, P 1,174 mg 93.92%
锌 Zinc, Zn 7.64 mg 69.45%
烟酸 Niacin (维生素 B3) 4.43 mg 27.69%
硒 Selenium, Se 9.4 µg 17.09%
Folate, food 57 µg 14.25%
Folate, DFE 57 µg 14.25%
核黄素 Riboflavin (维生素 B2) 0.15 mg 11.54%
胆碱总量 Choline, total 63 mg 11.45%
泛酸 Pantothenic acid (维生素 B5) 0.57 mg 11.40%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 2.03 g
能量 Energy 574 kcal 28.70% 2,000 kcal
Energy 2401 kJ
蛋白质 Protein 29.84 g 59.68% 50 g
总脂质 (脂肪) (Total lipid, fat) 49.05 g 62.88% 78 g
Ash 4.37 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
钙 Calcium, Ca 52 mg 4.00% 1,300 mg
铁 Iron, Fe 8.07 mg 44.83% 18 mg
镁 Magnesium, Mg 550 mg 130.95% 420 mg
磷 Phosphorus, P 1174 mg 93.92% 1,250 mg
钾 Potassium, K 788 mg 16.77% 4,700 mg
钠 Sodium, Na 18 mg 0.78% 2,300 mg
锌 Zinc, Zn 7.64 mg 69.45% 11 mg
铜 Copper, Cu 1.275 mg 141.67% 0.9 mg
锰 Manganese, Mn 4.49 mg 195.22% 2.3 mg
硒 Selenium, Se 9.4 µg 17.09% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
维生素 C 总抗坏血酸 (Vitamin C, total ascorbic acid) 1.8 mg 2.00% 90 mg
硫胺素 Thiamin (维生素 B1) 0.07 mg 5.83% 1.2 mg
核黄素 Riboflavin (维生素 B2) 0.15 mg 11.54% 1.3 mg
烟酸 Niacin (维生素 B3) 4.43 mg 27.69% 16 mg
泛酸 Pantothenic acid (维生素 B5) 0.57 mg 11.40% 5 mg
维生素 B6 (Vitamin B6) 0.1 mg 5.88% 1.7 mg
叶酸 Folate, total (维生素 B9) 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
胆碱总量 Choline, total 63 mg 11.45% 550 mg
Betaine 1.5 mg
维生素 B12 (Vitamin B12) 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
维生素 A , RAE (Vitamin A, RAE) 0 µg 0.00% 900 µg
Retinol 0 µg
Carotene, beta 5 µg
Carotene, alpha 1 µg
Cryptoxanthin, beta 0 µg
维生素 A Vitamin A, IU 8 IU 0.16% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 30 µg
维生素 E (α-生育酚) 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
维生素 D Vitamin D (D2 + D3), International Units 0 IU
维生素 D (D2 + D3) (Vitamin D, D2 + D3) 0 µg 0.00% 20 µg
维生素 K - 叶绿醌 (Vitamin K - phylloquinone) 4.5 µg 3.75% 120 µg
Vitamin K (Dihydrophylloquinone) 0 µg
Vitamin K (Menaquinone-4) 0 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref 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% Ref Daily Value
碳水化合物 Carbohydrate, by difference 14.71 g 5.35% 275 g
纤维, 总膳食 (Fiber, total dietary) 6.5 g 23.21% 28 g
总糖类 Total Sugars 1.29 g 2.58% 50 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% Ref Daily Value
总饱和脂肪酸 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 20:3 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
总反式脂肪酸 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
胆固醇 Cholesterol 0 mg 0.00% 300 mg

Others Nutrients Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref 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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