Seeds, pumpkin and squash seed kernels, roasted, without salt 170557
Nutrientamount RDI%ranking
10:00.002G  2728
12:00.006G  2653
14:00.058G  3387
14:10G   
15:00.008G  1062
15:10G   
16:05.191G  591
16:10.044G  3576
16:1 c0.044G  924
16:1 t0G   
17:00.038G  1156
17:10G   
18:02.913G  531
18:115.626G  297
18:1 c15.611G  99
18:1 t0.015G  1496
18:219.59G  114
18:2 CLAs0.005G  1121
18:2 n-6 c,c19.559G  37
18:2 t not further defined0.026G  556
18:30.111G  2057
18:3 n-3 c,c,c (ALA)0.111G  647
18:3 n-6 c,c,c0G   
18:40G   
20:00.216G  87
20:10.053G  1096
20:2 n-6 c,c0.012G  513
20:30G   
20:3 n-30G   
20:3 n-60G   
20:40.123G  326
20:5 n-3 (EPA)0G   
22:00.06G  196
22:10.001G  811
22:1 c0G   
22:1 t0.001G  66
22:40.005G  374
22:5 n-3 (DPA)0G   
22:6 n-3 (DHA)0G   
24:00.043G  92
24:1 c0.01G  94
4:00G   
6:00.007G  862
8:00.002G  1275
Alanine1.466G  1049
Alcohol, ethyl0G   
Arginine5.284G  11
Ash4.37G  353
Aspartic acid2.922G  229
Betaine1.5MG  1551
Beta-sitosterol13MG  82
Caffeine0MG   
Calcium, Ca52MG13004%2127
Campesterol3MG  82
Carbohydrate, by difference14.71G  2899
Carotene, alpha1UG  595
Carotene, beta5UG  1674
Cholesterol0MG   
Choline, total63MG55011.5%1395
Copper, Cu1.275MG0.9141.7%140
Cryptoxanthin, beta0UG   
Cystine0.327G  580
Energy2401kJ  266
Energy574KCAL  264
Fatty acids, total monounsaturated15.734G  328
Fatty acids, total polyunsaturated19.856G  138
Fatty acids, total saturated8.544G  806
Fatty acids, total trans0.042G  1704
Fatty acids, total trans-monoenoic0.016G  1481
Fatty acids, total trans-polyenoic0.026G  677
Fiber, total dietary6.5G  563
Folate, DFE57UG  1204
Folate, total57UG  1160
Folic acid0UG   
Fructose0.07G  1012
Galactose0G   
Glucose (dextrose)0.07G  1174
Glutamic acid6.108G  71
Glycine1.819G  172
Histidine0.77G  1209
Iron, Fe8.07MG1844.8%362
Isoleucine1.265G  663
Lactose0G   
Leucine2.388G  361
Lutein + zeaxanthin30UG  1185
Lycopene0UG   
Lysine1.22G  2398
Magnesium, Mg550MG420131%15
Maltose0G   
Manganese, Mn4.49MG2.3195.2%77
Methionine0.595G  1446
Niacin4.43MG1627.7%2367
Pantothenic acid0.57MG511.4%2409
Phenylalanine1.711G  50
Phosphorus, P1174MG125093.9%22
Potassium, K788MG340023.2%248
Proline1.299G  610
Protein29.84G  331
Retinol0UG   
Riboflavin0.15MG1.311.5%3746
Selenium, Se9.4UG5517.1%3416
Serine1.652G  58
Sodium, Na18MG15001.2%5947
Starch0.74G  817
Stigmasterol0MG   
Sucrose1.14G  478
Sugars, total including NLEA1.29G  2909
Theobromine0MG   
Thiamin0.07MG1.25.8%3922
Threonine0.985G  1331
Tocopherol, beta0.09MG  262
Tocopherol, delta0.28MG  392
Tocopherol, gamma12.73MG  62
Tocotrienol, alpha0MG   
Tocotrienol, beta0MG   
Tocotrienol, delta0MG   
Tocotrienol, gamma0MG   
Total lipid (fat)49.05G  287
Tryptophan0.569G  36
Tyrosine1.079G  298
Valine1.559G  239
Vitamin A, IU8IU  4304
Vitamin A, RAE0UG9000% 
Vitamin B-120UG2.40% 
Vitamin B-12, added0UG   
Vitamin B-60.1MG1.75.9%4300
Vitamin B-9 (Folate, food)57UG40014.3%600
Vitamin C1.8MG902%2098
Vitamin D (D2 + D3)0UG   
Vitamin D (D2 + D3), International Units0IU   
Vitamin E (alpha-tocopherol)0.56MG  1730
Vitamin E, added0MG150% 
Vitamin K (Dihydrophylloquinone)0UG   
Vitamin K (Menaquinone-4)0UG   
Vitamin K (phylloquinone)4.5UG  1327
Water2.03G  7251
Zinc, Zn7.64MG1169.5%280

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

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