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See Nutritional Data for 1 OZ (142 KERNELS)
See Nutritional Data for 1 C

Nutritional Data for 100 grams of SEEDS; PUMPKIN AND SQUASH SEED KERNELS, DRIED

Mean value per 100.00 grams edible part; 26.0% refuse 
Portions:  1 OZ (142 KERNELS) = 28.40 gm, 1 C = 138.00 gm
71.3% Cals from fat, 17.4% Cals from protein, 11.3% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:  541.000    18.7%    24.6%
Protein                 Gms :   24.540    39.0%    49.1%
Total lipid (fat)       Gms :   45.850    47.5%    62.6%
Carbohydrate, by diff.  Gms :   17.810     3.8%     5.3%
Total saturated fat     Gms :    8.674    26.9%    35.5%
Ttl monounsaturated fat Gms :   14.258
Ttl polyunsaturated fat Gms :   20.904
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :   18.000     3.6%     3.6%
Total dietary fiber     Gms :   13.800    55.2%    55.2%
Vitamin A               Re  :   38.000     3.8%     4.8%
Vitamin A               IU  :  380.000
Ascorbic acid           Mg  :    1.900     3.2%     3.2%
Thiamin                 Mg  :    0.210    14.0%    19.1%
Riboflavin              Mg  :    0.320    18.8%    24.6%
Niacin                  Mg  :    1.745     9.2%    11.6%
Vitamin B6              Mg  :    0.224    11.2%    14.0%
Folacin                 Mcg :   57.500    28.8%    31.9%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  807.000    40.4%    40.4%
Calcium                 Mg  :   43.000     5.4%     5.4%
Phosphorus              Mg  : 1174.000   146.8%   146.8%
Magnesium               Mg  :  535.000   152.9%   191.1%
Iron                    Mg  :   14.970   149.7%    99.8%
Zinc                    Mg  :    7.460    49.7%    62.2%
Pantothenic acid        Mg  :    0.339     6.8%     6.8%
Copper                  Mg  :    1.387    69.3%    69.3%
Manganese               Mg  :    3.021    86.3%    86.3%
Ash                     Gms :    4.880
Water                   Gms :    6.920
Food energy             KJ  : 2265.000
Lauric acid   (12:0)    Gms :    0.044
Myristic acid (14:0)    Gms :    0.052
Palmitic acid (16:0)    Gms :    5.612
Stearic acid  (18:0)    Gms :    2.811
Palmitoleic acid(16:1)  Gms :    0.099
Oleic acid      (18:1)  Gms :   14.146
Linoleic acid (18:2/n6) Gms :   20.702   323.5%   422.5%
Linolenic acid(18:3/n3) Gms :    0.181    11.3%    15.1%
Histidine               Gms :    0.681    71.7%    89.6%
Isoleucine              Gms :    1.264   160.0%   200.6%
Leucine                 Gms :    2.079   187.3%   236.3%
Lysine                  Gms :    1.833   192.9%   241.2%
Methionine              Gms :    0.551
Cystine                 Gms :    0.301
Methionine+Cystine      Gms :    0.852    82.7%   103.9%
Phenylalanine           Gms :    1.222
Tyrosine                Gms :    1.019
Phenylalanine+Tyrosine  Gms :    2.241   201.9%   254.7%
Threonine               Gms :    0.903   164.2%   102.6%
Tryptophan              Gms :    0.431   153.9%   195.9%
Valine                  Gms :    1.972   249.6%   313.0%
Arginine                Gms :    4.033
Alanine                 Gms :    1.158
Aspartic acid           Gms :    2.477
Glutamic acid           Gms :    4.315
Glycine                 Gms :    1.796
Proline                 Gms :    1.000
Serine                  Gms :    1.148
Protein Score: 100, 44% ideal. EAA score: 1.84. 
Limiting Amino Acid: Histidine