Seeds, pumpkin and squash seed kernels, dried 170556

Nutrient	amount		RDI	%	ranking
10:0	0.003	G			2593
12:0	0.006	G			2653
14:0	0.059	G			3379
14:1	0	G
15:0	0.008	G			1062
15:1	0	G
16:0	5.364	G			561
16:1	0.048	G			3513
16:1 c	0.048	G			902
16:1 t	0	G
17:0	0.037	G			1172
17:1	0	G
18:0	2.869	G			547
18:1	16.133	G			285
18:1 c	16.108	G			90
18:1 t	0.025	G			1350
18:2	20.71	G			101
18:2 CLAs	0.004	G			1164
18:2 n-6 c,c	20.667	G			34
18:2 t not further defined	0.039	G			420
18:3	0.12	G			1931
18:3 n-3 c,c,c (ALA)	0.12	G			606
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0.212	G			89
20:1	0.056	G			1050
20:2 n-6 c,c	0.004	G			952
20:3	0	G
20:3 n-3	0	G
20:3 n-6	0	G
20:4	0.131	G			298
20:5 n-3 (EPA)	0	G
22:0	0.057	G			206
22:1	0.001	G			811
22:1 c	0	G
22:1 t	0.001	G			66
22:4	0.006	G			360
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
24:0	0.044	G			88
24:1 c	0.005	G			172
4:0	0	G
6:0	0.001	G			1006
8:0	0	G
Alanine	1.485	G			989
Alcohol, ethyl	0	G
Arginine	5.353	G			10
Ash	4.78	G			293
Aspartic acid	2.96	G			209
Caffeine	0	MG
Calcium, Ca	46	MG	1300	3.5%	2292
Carbohydrate, by difference	10.71	G			3381
Carotene, alpha	1	UG			595
Carotene, beta	9	UG			1517
Cholesterol	0	MG
Choline, total	63	MG	550	11.5%	1395
Copper, Cu	1.343	MG	0.9	149.2%	127
Cryptoxanthin, beta	1	UG			601
Cystine	0.332	G			537
Energy	559	KCAL			292
Energy	2339	kJ			292
Fatty acids, total monounsaturated	16.242	G			315
Fatty acids, total polyunsaturated	20.976	G			129
Fatty acids, total saturated	8.659	G			777
Fatty acids, total trans	0.064	G			1561
Fatty acids, total trans-monoenoic	0.026	G			1346
Fatty acids, total trans-polyenoic	0.039	G			514
Fiber, total dietary	6	G			619
Folate, DFE	58	UG			1192
Folate, total	58	UG			1139
Folic acid	0	UG
Fructose	0.15	G			938
Galactose	0	G
Glucose (dextrose)	0.13	G			1105
Glutamic acid	6.188	G			64
Glycine	1.843	G			157
Histidine	0.78	G			1166
Iron, Fe	8.82	MG	18	49%	334
Isoleucine	1.281	G			617
Lactose	0	G
Leucine	2.419	G			328
Lutein + zeaxanthin	74	UG			770
Lycopene	0	UG
Lysine	1.236	G			2392
Magnesium, Mg	592	MG	420	141%	14
Maltose	0	G
Manganese, Mn	4.543	MG	2.3	197.5%	75
Methionine	0.603	G			1390
Niacin	4.987	MG	16	31.2%	2017
Pantothenic acid	0.75	MG	5	15%	1492
Phenylalanine	1.733	G			47
Phosphorus, P	1233	MG	1250	98.6%	21
Potassium, K	809	MG	3400	23.8%	242
Proline	1.316	G			554
Protein	30.23	G			278
Retinol	0	UG
Riboflavin	0.153	MG	1.3	11.8%	3710
Selenium, Se	9.4	UG	55	17.1%	3416
Serine	1.673	G			56
Sodium, Na	7	MG	1500	0.5%	6399
Starch	1.47	G			777
Sucrose	1.13	G			480
Sugars, total including NLEA	1.4	G			2863
Theobromine	0	MG
Thiamin	0.273	MG	1.2	22.8%	1389
Threonine	0.998	G			1274
Tocopherol, beta	0.03	MG			512
Tocopherol, delta	0.44	MG			304
Tocopherol, gamma	35.1	MG			8
Tocotrienol, alpha	0	MG
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0.06	MG			212
Total lipid (fat)	49.05	G			287
Tryptophan	0.576	G			33
Tyrosine	1.093	G			274
Valine	1.579	G			220
Vitamin A, IU	16	IU			3874
Vitamin A, RAE	1	UG	900	0.1%	4032
Vitamin B-12	0	UG	2.4	0%
Vitamin B-12, added	0	UG
Vitamin B-6	0.143	MG	1.7	8.4%	3622
Vitamin B-9 (Folate, food)	58	UG	400	14.5%	586
Vitamin C	1.9	MG	90	2.1%	2071
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Vitamin E (alpha-tocopherol)	2.18	MG			553
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	0	UG
Vitamin K (phylloquinone)	7.3	UG			945
Water	5.23	G			6782
Zinc, Zn	7.81	MG	11	71%	258

(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.