Seeds · SOURCE-BASED NUTRITION
Seeds, pumpkin and squash seed kernels, dried nutrition facts
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Seeds, pumpkin and squash seed kernels, dried. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 559 kcal | — |
| Protein | 30.2 g | 60.4% |
| Carbohydrate, by difference | 10.7 g | 3.9% |
| Total lipid (fat) | 49 g | 62.8% |
| Fiber, total dietary | 6 g | 21.4% |
| Total Sugars | 1.4 g | — |
| Fatty acids, total saturated | 8.66 g | 43.3% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 7 mg | 0.3% |
| Potassium, K | 809 mg | 17.2% |
| Calcium, Ca | 46 mg | 3.5% |
| Iron, Fe | 8.82 mg | 49% |
| Magnesium, Mg | 592 mg | 141% |
| Phosphorus, P | 1,230 mg | 98.4% |
| Zinc, Zn | 7.81 mg | 71% |
| Copper, Cu | 1.34 mg | 149% |
| Manganese, Mn | 4.54 mg | 197% |
| Selenium, Se | 9.4 µg | 17.1% |
| Vitamin A, RAE | 1 µg | 0.1% |
| Vitamin C, total ascorbic acid | 1.9 mg | 2.1% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 2.18 mg | 14.5% |
| Vitamin K (phylloquinone) | 7.3 µg | 6.1% |
| Thiamin | 0.27 mg | 22.8% |
| Riboflavin | 0.15 mg | 11.8% |
| Niacin | 4.99 mg | 31.2% |
| Pantothenic acid | 0.75 mg | 15% |
| Vitamin B-6 | 0.14 mg | 8.4% |
| Folate, DFE | 58 µg | 14.5% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 63 mg | 11.5% |
| Alanine | 1.48 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 5.35 g | — |
| Ash | 4.78 g | — |
| Aspartic acid | 2.96 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 1 µg | — |
| Carotene, beta | 9 µg | — |
| Cryptoxanthin, beta | 1 µg | — |
| Cystine | 0.33 g | — |
| Fatty acids, total monounsaturated | 16.2 g | — |
| Fatty acids, total polyunsaturated | 21 g | — |
| Fatty acids, total trans | 0.06 g | — |
| Fatty acids, total trans-monoenoic | 0.03 g | — |
| Fatty acids, total trans-polyenoic | 0.04 g | — |
| Folate, food | 58 µg | — |
| Folate, total | 58 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 0.15 g | — |
| Galactose | 0 g | — |
| Glucose | 0.13 g | — |
| Glutamic acid | 6.19 g | — |
| Glycine | 1.84 g | — |
| Histidine | 0.78 g | — |
| Isoleucine | 1.28 g | — |
| Lactose | 0 g | — |
| Leucine | 2.42 g | — |
| Lutein + zeaxanthin | 74 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 1.24 g | — |
| Maltose | 0 g | — |
| Methionine | 0.6 g | — |
| MUFA 14:1 | 0 g | — |
| MUFA 15:1 | 0 g | — |
| MUFA 16:1 | 0.05 g | — |
| MUFA 16:1 c | 0.05 g | — |
| MUFA 17:1 | 0 g | — |
| MUFA 18:1 | 16.1 g | — |
| MUFA 18:1 c | 16.1 g | — |
| MUFA 20:1 | 0.06 g | — |
| MUFA 22:1 | 0 g | — |
| MUFA 22:1 c | 0 g | — |
| MUFA 24:1 c | 0.01 g | — |
| Phenylalanine | 1.73 g | — |
| Proline | 1.32 g | — |
| PUFA 18:2 | 20.7 g | — |
| PUFA 18:2 CLAs | 0 g | — |
| PUFA 18:2 n-6 c,c | 20.7 g | — |
| PUFA 18:3 | 0.12 g | — |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.12 g | — |
| PUFA 18:3 n-6 c,c,c | 0 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:2 n-6 c,c | 0 g | — |
| PUFA 20:3 | 0 g | — |
| PUFA 20:3 n-3 | 0 g | — |
| PUFA 20:3 n-6 | 0 g | — |
| PUFA 20:4 | 0.13 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:4 | 0.01 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| Serine | 1.67 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0.01 g | — |
| SFA 14:0 | 0.06 g | — |
| SFA 15:0 | 0.01 g | — |
| SFA 16:0 | 5.36 g | — |
| SFA 17:0 | 0.04 g | — |
| SFA 18:0 | 2.87 g | — |
| SFA 20:0 | 0.21 g | — |
| SFA 22:0 | 0.06 g | — |
| SFA 24:0 | 0.04 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Starch | 1.47 g | — |
| Sucrose | 1.13 g | — |
| TFA 16:1 t | 0 g | — |
| TFA 18:1 t | 0.03 g | — |
| TFA 18:2 t not further defined | 0.04 g | — |
| TFA 22:1 t | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Tocopherol, beta | 0.03 mg | — |
| Tocopherol, delta | 0.44 mg | — |
| Tocopherol, gamma | 35.1 mg | — |
| Tocotrienol, alpha | 0 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0.06 mg | — |
| Tryptophan | 0.58 g | — |
| Tyrosine | 1.09 g | — |
| Valine | 1.58 g | — |
| Vitamin A, IU | 16 iu | — |
| Vitamin E, added | 0 mg | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Vitamin K (Menaquinone-4) | 0 µg | — |
| Water | 5.23 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Manganese (197% DV), Copper (149% DV) and Magnesium (141% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Manganese: metabolism and antioxidant enzymes
This amount provides 4.54 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 1.34 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 592 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 1,230 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceZinc: immune function and repair
This amount provides 7.81 mg. Zinc supports immune function, DNA and protein synthesis, wound healing, growth and the sense of taste. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceIron: oxygen transport
This amount provides 8.82 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Manganese
This amount provides 4.54 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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