Seeds, pumpkin and squash seeds, whole, roasted, without salt 170188

Nutrient	amount		RDI	%	ranking
12:0	0.019	G			1762
14:0	0.022	G			4005
16:0	2.374	G			1799
16:1	0.042	G			3607
18:0	1.189	G			1734
18:1	5.985	G			1303
18:2	8.759	G			324
18:3	0.077	G			2648
Alanine	0.875	G			2467
Arginine	3.049	G			62
Ash	3.8	G			504
Aspartic acid	1.873	G			1772
Calcium, Ca	55	MG	1300	4.2%	2039
Carbohydrate, by difference	53.75	G			1170
Cholesterol	0	MG
Copper, Cu	0.69	MG	0.9	76.7%	325
Cystine	0.228	G			1946
Energy	446	KCAL			716
Energy	1866	kJ			718
Fatty acids, total monounsaturated	6.032	G			1504
Fatty acids, total polyunsaturated	8.844	G			361
Fatty acids, total saturated	3.67	G			2140
Fiber, total dietary	18.4	G			83
Folate, DFE	9	UG			3235
Folate, total	9	UG			3485
Folic acid	0	UG
Glutamic acid	3.262	G			1788
Glycine	1.358	G			822
Histidine	0.515	G			2261
Iron, Fe	3.31	MG	18	18.4%	1080
Isoleucine	0.956	G			1646
Leucine	1.572	G			1924
Lysine	1.386	G			2279
Magnesium, Mg	262	MG	420	62.4%	115
Manganese, Mn	0.496	MG	2.3	21.6%	1098
Methionine	0.417	G			2329
Niacin	0.286	MG	16	1.8%	5955
Pantothenic acid	0.056	MG	5	1.1%	5594
Phenylalanine	0.924	G			1358
Phosphorus, P	92	MG	1250	7.4%	4712
Potassium, K	919	MG	3400	27%	211
Proline	0.756	G			2633
Protein	18.55	G			2360
Retinol	0	UG
Riboflavin	0.052	MG	1.3	4%	5626
Serine	0.868	G			1603
Sodium, Na	18	MG	1500	1.2%	5947
Thiamin	0.034	MG	1.2	2.8%	5550
Threonine	0.683	G			2399
Total lipid (fat)	19.4	G			1184
Tryptophan	0.326	G			421
Tyrosine	0.77	G			1414
Valine	1.491	G			360
Vitamin A, IU	62	IU			2804
Vitamin A, RAE	3	UG	900	0.3%	3316
Vitamin B-12	0	UG	2.4	0%
Vitamin B-6	0.037	MG	1.7	2.2%	5870
Vitamin B-9 (Folate, food)	9	UG	400	2.3%	3008
Vitamin C	0.3	MG	90	0.3%	3038
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Water	4.5	G			6859
Zinc, Zn	10.3	MG	11	93.6%	108

(click on the chart to show RDI graph)

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