Seeds, pumpkin and squash seed kernels, dried 12014 Nut and Seed Products
 Vitamins & Mineralsamount RDI%
sourcesCalcium46mg10004.6%
sourcesCopper1.343mg267.2%
sourcesDihydrophylloquinone0mcg  
sourcesFolate (food)58mcg  
sourcesFolate, DFE58mcg  
sourcesFolate, total58mcg  
sourcesIron8.82mg1849%
sourcesMagnesium592mg400148%
sourcesManganese4.543mg2227.2%
sourcesPhosphorus1233mg1000123.3%
sourcesPotassium809mg470017.2%
sourcesRetinol0mcg  
sourcesSelenium9.4mcg7013.4%
sourcesSodium 7mg23000.3%
sourcesTocopherol, beta0.03mg  
sourcesTocopherol, delta0.44mg  
sourcesTocopherol, gamma35.1mg  
sourcesTocotrienol, alpha0mg  
sourcesTocotrienol, beta0mg  
sourcesTocotrienol, delta0mg  
sourcesTocotrienol, gamma0.06mg  
sourcesVitamin A (IU)16IU50000.3%
sourcesVitamin A, RAE1mcg  
sourcesVitamin B-1 (Thiamin)0.273mg1.518.2%
sourcesVitamin B-12 (cobalamin)0mcg60%
sourcesVitamin B-12, added0mcg  
sourcesVitamin B-2 (Riboflavin)0.153mg1.79%
sourcesVitamin B-3 (Niacin)4.987mg2024.9%
sourcesVitamin B-5 (Pantothenic acid) 0.75mg107.5%
sourcesVitamin B-6 (Pyridoxine)0.143mg27.2%
sourcesVitamin B-9 (Folic acid / folacin) 0mcg4000%
sourcesVitamin C1.9mg603.2%
sourcesVitamin D0IU4000%
sourcesVitamin D (D-2 + D-3)0mcg  
sourcesVitamin E (alpha-tocopherol)2.18mg  
sourcesVitamin E, added0mg  
sourcesVitamin K (Phylloquinone)7.3mcg809.1%
sourcesvitamin K2 (Menaquinone-4)0mcg  
sourcesZinc7.81mg1552.1%
 Otheramount RDI%
sourcesAlanine1.485g  
sourcesAlcohol (ethyl)0g  
sourcesArginine5.353g  
sourcesAsh4.78g  
sourcesAspartic acid2.96g  
sourcesCaffeine0mg  
sourcesCarbohydrates10.71g3003.6%
sourcesCarotene (alpha)1mcg  
sourcesCarotene (beta)9mcg  
sourcesCholesterol0mg3000%
sourcesCholine, total63mg  
sourcesCryptoxanthin, beta1mcg  
sourcesCystine0.332g  
sourcesEnergy559kcal  
sourcesFatty acids, total monounsaturated16.242g  
sourcesFatty acids, total polyunsaturated20.976g  
sourcesFiber (total dietary)6g2524%
sourcesFructose0.15g  
sourcesGalactose0g  
sourcesGlucose (dextrose)0.13g  
sourcesGlutamic acid6.188g  
sourcesGlycine1.843g  
sourcesHistidine0.78g  
sourcesIsoleucine1.281g  
sourcesLactose0g  
sourcesLeucine2.419g  
sourcesLutein + zeaxanthin74mcg  
sourcesLycopene0mcg  
sourcesLysine1.236g  
sourcesMaltose0g  
sourcesMethionine0.603g  
sourcesOmega 3 a-Linolenic acid (18:3 n-3 c,c,c)0.12g  
sourcesOmega 3 Docosahexaenoic acid (22:6 n-3)0g  
sourcesOmega 3 Docosapentaenoic acid (22:5 n-3)0g  
sourcesOmega 3 Eicosapentaenoic acid (20:5 n-3)0g  
sourcesOmega 3 Eicosatrienoic acid (20:3 n-3)0g  
sourcesPhenylalanine1.733g  
sourcesProline1.316g  
sourcesProtein30.23g5060.5%
sourcesSaturated fat (Fatty acids, total saturated)8.659g  
sourcesSerine1.673g  
sourcesStarch1.47g  
sourcesSucrose1.13g  
sourcesSugars (total)1.4g  
sourcesTheobromine0mg  
sourcesThreonine0.998g  
sourcesTotal lipid (fat)49.05g6575.5%
sourcesTrans fat (Fatty acids, total trans)0.064g  
sourcesTrans fat (Fatty acids, total trans-monoenoic)0.026g  
sourcesTrans fat (Fatty acids, total trans-polyenoic)0.039g  
sourcesTryptophan0.576g  
sourcesTyrosine1.093g  
sourcesValine1.579g  
sourcesWater5.23g  

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.

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