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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