Seafood · SOURCE-BASED NUTRITION
Fish, sunfish, pumpkin seed, raw nutrition facts
SR Legacy
Fish, sunfish, pumpkin seed, raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 89 kcal | — |
| Protein | 19.4 g | 38.8% |
| Carbohydrate, by difference | 0 g | 0% |
| Total lipid (fat) | 0.7 g | 0.9% |
| Fiber, total dietary | 0 g | 0% |
| Fatty acids, total saturated | 0.14 g | 0.7% |
| Cholesterol | 67 mg | 22.3% |
| Sodium, Na | 80 mg | 3.5% |
| Potassium, K | 350 mg | 7.4% |
| Calcium, Ca | 80 mg | 6.2% |
| Iron, Fe | 1.2 mg | 6.7% |
| Magnesium, Mg | 30 mg | 7.1% |
| Phosphorus, P | 180 mg | 14.4% |
| Zinc, Zn | 1.55 mg | 14.1% |
| Copper, Cu | 0.3 mg | 33.3% |
| Manganese, Mn | 0.7 mg | 30.4% |
| Selenium, Se | 12.6 µg | 22.9% |
| Vitamin A, RAE | 15 µg | 1.7% |
| Vitamin C, total ascorbic acid | 1 mg | 1.1% |
| Thiamin | 0.08 mg | 6.7% |
| Riboflavin | 0.07 mg | 5.4% |
| Niacin | 1.2 mg | 7.5% |
| Pantothenic acid | 0.75 mg | 15% |
| Vitamin B-6 | 0.12 mg | 7.1% |
| Folate, DFE | 15 µg | 3.8% |
| Vitamin B-12 | 2 µg | 83.3% |
| Alanine | 1.17 g | — |
| Arginine | 1.16 g | — |
| Ash | 1.1 g | — |
| Aspartic acid | 1.99 g | — |
| Cystine | 0.21 g | — |
| Fatty acids, total monounsaturated | 0.12 g | — |
| Fatty acids, total polyunsaturated | 0.25 g | — |
| Folate, food | 15 µg | — |
| Folate, total | 15 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 2.9 g | — |
| Glycine | 0.93 g | — |
| Histidine | 0.57 g | — |
| Isoleucine | 0.89 g | — |
| Leucine | 1.58 g | — |
| Lysine | 1.78 g | — |
| Methionine | 0.57 g | — |
| MUFA 16:1 | 0.04 g | — |
| MUFA 18:1 | 0.07 g | — |
| MUFA 20:1 | 0.01 g | — |
| Phenylalanine | 0.76 g | — |
| Proline | 0.69 g | — |
| PUFA 18:2 | 0.02 g | — |
| PUFA 18:3 | 0.01 g | — |
| PUFA 20:4 | 0.08 g | — |
| PUFA 20:5 n-3 (EPA) | 0.04 g | — |
| PUFA 22:5 n-3 (DPA) | 0.03 g | — |
| PUFA 22:6 n-3 (DHA) | 0.07 g | — |
| Retinol | 15 µg | — |
| Serine | 0.79 g | — |
| SFA 14:0 | 0.01 g | — |
| SFA 16:0 | 0.1 g | — |
| SFA 18:0 | 0.03 g | — |
| Threonine | 0.85 g | — |
| Tryptophan | 0.22 g | — |
| Tyrosine | 0.66 g | — |
| Valine | 1 g | — |
| Vitamin A, IU | 50 iu | — |
| Water | 79.5 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 Vitamin B12 (83.3% DV), Copper (33.3% DV) and Manganese (30.4% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin B12: blood cells and nerves
This amount provides 2 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. 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 0.3 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 referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.7 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 referenceSelenium: thyroid and antioxidant defense
This amount provides 12.6 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePantothenic acid (B5): fatty-acid and energy metabolism
This amount provides 0.75 mg. Pantothenic acid is needed to make coenzyme A, which is central to fatty-acid and energy metabolism. 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 180 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 referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin B12
This amount provides 2 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. 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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