Nutritional Data for 100 grams of SEEDS; PUMPKIN AND SQUASH SEED KERNELS, ROASTED, W/SALT ADDED

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  :  575.000   115.0%   115.0%
Total dietary fiber     Gms :    6.500    26.0%    26.0%
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