Return to main USDA page
Return to FATFREE home page
See Nutritional Data for 1 OZ
See Nutritional Data for 1 C
Nutritional Data for 100 grams of SEEDS; PUMPKIN AND SQUASH SEED KERNELS, ROASTED, WO/SALT
Mean value per 100.00 grams edible part; 0.0% refuse
Portions: 1 OZ = 28.40 gm, 1 C = 227.00 gm
67.3% Cals from fat, 23.9% Cals from protein, 8.8% Cals from carbs.
Male Female
Name Unit Amount %RDA %RDA
Food energy KCal: 522.000 18.0% 23.7%
Protein Gms : 32.970 52.3% 65.9%
Total lipid (fat) Gms : 42.130 43.6% 57.5%
Carbohydrate, by diff. Gms : 13.430 2.9% 4.0%
Total saturated fat Gms : 7.970 24.8% 32.7%
Ttl monounsaturated fat Gms : 13.100
Ttl polyunsaturated fat Gms : 19.206
Cholesterol Mg : 0.000 0.0% 0.0%
Sodium Mg : 18.000 3.6% 3.6%
Vitamin A Re : 38.000 3.8% 4.8%
Vitamin A IU : 380.000
Ascorbic acid Mg : 1.800 3.0% 3.0%
Thiamin Mg : 0.210 14.0% 19.1%
Riboflavin Mg : 0.319 18.8% 24.5%
Niacin Mg : 1.742 9.2% 11.6%
Vitamin B6 Mg : 0.090 4.5% 5.6%
Folacin Mcg : 57.400 28.7% 31.9%
Vitamin B12 Mcg : 0.000 0.0% 0.0%
Potassium Mg : 806.000 40.3% 40.3%
Calcium Mg : 43.000 5.4% 5.4%
Phosphorus Mg : 1172.000 146.5% 146.5%
Magnesium Mg : 534.000 152.6% 190.7%
Iron Mg : 14.940 149.4% 99.6%
Zinc Mg : 7.440 49.6% 62.0%
Pantothenic acid Mg : 0.339 6.8% 6.8%
Copper Mg : 1.384 69.2% 69.2%
Manganese Mg : 3.016 86.2% 86.2%
Ash Gms : 4.370
Water Gms : 7.100
Food energy KJ : 2183.000
Lauric acid (12:0) Gms : 0.040
Myristic acid (14:0) Gms : 0.048
Palmitic acid (16:0) Gms : 5.156
Stearic acid (18:0) Gms : 2.583
Palmitoleic acid(16:1) Gms : 0.091
Oleic acid (18:1) Gms : 12.997
Linoleic acid (18:2/n6) Gms : 19.020 297.2% 388.2%
Linolenic acid(18:3/n3) Gms : 0.166 10.4% 13.8%
Histidine Gms : 0.914 96.2% 120.3%
Isoleucine Gms : 1.698 214.9% 269.5%
Leucine Gms : 2.793 251.6% 317.4%
Lysine Gms : 2.463 259.3% 324.1%
Methionine Gms : 0.740
Cystine Gms : 0.404
Methionine+Cystine Gms : 1.144 111.1% 139.5%
Phenylalanine Gms : 1.642
Tyrosine Gms : 1.368
Phenylalanine+Tyrosine Gms : 3.010 271.2% 342.0%
Threonine Gms : 1.213 220.5% 137.8%
Tryptophan Gms : 0.578 206.4% 262.7%
Valine Gms : 2.650 335.4% 420.6%
Arginine Gms : 5.418
Alanine Gms : 1.555
Aspartic acid Gms : 3.328
Glutamic acid Gms : 5.797
Glycine Gms : 2.413
Proline Gms : 1.344
Serine Gms : 1.543
Protein Score: 100, 44% ideal. EAA score: 1.84.
Limiting Amino Acid: Histidine