Vitamins, minerals and nutrients in Seeds, pumpkin and squash seed kernels, dried (ndb no 12014)

Seeds, pumpkin and squash seed kernels, dried
(click on the chart to show RDI graph)
 Vitamins & Mineralsamount RDI%
sourcesAlanine1.485g  
sourcesAlcohol (ethyl)0g  
sourcesArginine5.353g  
sourcesAsh4.78g  
sourcesAspartic acid2.96g  
sourcesCaffeine0mg  
sourcesCalcium46mg13003.5%
sourcesCarbohydrates10.71g3003.6%
sourcesCarotene (alpha)1mcg  
sourcesCarotene (beta)9mcg  
sourcesCholesterol0mg3000%
sourcesCholine, total63mg55011.5%
sourcesCopper1.343mg0.9149.2%
sourcesCryptoxanthin, beta1mcg  
sourcesCystine0.332g  
sourcesDihydrophylloquinone0mcg  
sourcesEnergy559kcal  
sourcesFatty acids, total monounsaturated16.242g  
sourcesFatty acids, total polyunsaturated20.976g  
sourcesFiber (total dietary)6g2524%
sourcesFolate (food)58mcg  
sourcesFolate, DFE58mcg  
sourcesFolate, total58mcg40014.5%
sourcesFructose0.15g  
sourcesGalactose0g  
sourcesGlucose (dextrose)0.13g  
sourcesGlutamic acid6.188g  
sourcesGlycine1.843g  
sourcesHistidine0.78g  
sourcesIron8.82mg1849%
sourcesIsoleucine1.281g  
sourcesLactose0g  
sourcesLeucine2.419g  
sourcesLutein + zeaxanthin74mcg  
sourcesLycopene0mcg  
sourcesLysine1.236g  
sourcesMagnesium592mg420141%
sourcesMaltose0g  
sourcesManganese4.543mg2.3197.5%
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  
sourcesPhosphorus1233mg125098.6%
sourcesPotassium809mg470017.2%
sourcesProline1.316g  
sourcesProtein30.23g5060.5%
sourcesRetinol0mcg  
sourcesSaturated fat (Fatty acids, total saturated)8.659g  
sourcesSelenium9.4mcg5517.1%
sourcesSerine1.673g  
sourcesSodium 7mg23000.3%
sourcesStarch1.47g  
sourcesSucrose1.13g  
sourcesSugars (total)1.4g  
sourcesTheobromine0mg  
sourcesThreonine0.998g  
sourcesTocopherol, beta0.03mg  
sourcesTocopherol, delta0.44mg  
sourcesTocopherol, gamma35.1mg  
sourcesTocotrienol, alpha0mg  
sourcesTocotrienol, beta0mg  
sourcesTocotrienol, delta0mg  
sourcesTocotrienol, gamma0.06mg  
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  
sourcesVitamin A (IU)16IU  
sourcesVitamin A, RAE1mcg9000.1%
sourcesVitamin B-1 (Thiamin)0.273mg1.518.2%
sourcesVitamin B-12 (cobalamin)0mcg2.40%
sourcesVitamin B-12, added0mcg  
sourcesVitamin B-2 (Riboflavin)0.153mg1.311.8%
sourcesVitamin B-3 (Niacin)4.987mg1631.2%
sourcesVitamin B-5 (Pantothenic acid) 0.75mg515%
sourcesVitamin B-6 (Pyridoxine)0.143mg1.78.4%
sourcesVitamin B-9 (Folic acid / folacin) 0mcg4000%
sourcesVitamin C1.9mg902.1%
sourcesVitamin D0mcg200%
sourcesVitamin D (D-2 + D-3)0mcg  
sourcesVitamin E (alpha-tocopherol)2.18mg  
sourcesVitamin E, added0mg150%
sourcesVitamin K (Phylloquinone)7.3mcg1206.1%
sourcesvitamin K2 (Menaquinone-4)0mcg  
sourcesWater5.23g  
sourcesZinc7.81mg1171%

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

source: USDA National Nutrient Database for Standard Reference