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See Nutritional Data for 1 OZ (85 SEEDS)
See Nutritional Data for 1 C
Nutritional Data for 100 grams of SEEDS; PUMPKIN AND SQUASH SEEDS, WHOLE, ROASTED, WO/SALT
Mean value per 100.00 grams edible part; 0.0% refuse
Portions: 1 OZ (85 SEEDS) = 28.40 gm, 1 C = 64.00 gm
38.9% Cals from fat, 16.9% Cals from protein, 44.1% Cals from carbs.
Male Female
Name Unit Amount %RDA %RDA
Food energy KCal: 446.000 15.4% 20.3%
Protein Gms : 18.550 29.4% 37.1%
Total lipid (fat) Gms : 19.400 20.1% 26.5%
Carbohydrate, by diff. Gms : 53.750 11.4% 16.0%
Total saturated fat Gms : 3.670 11.4% 15.0%
Ttl monounsaturated fat Gms : 6.032
Ttl polyunsaturated fat Gms : 8.844
Cholesterol Mg : 0.000 0.0% 0.0%
Sodium Mg : 18.000 3.6% 3.6%
Vitamin A Re : 6.000 0.6% 0.8%
Vitamin A IU : 62.000
Ascorbic acid Mg : 0.300 0.5% 0.5%
Thiamin Mg : 0.034 2.3% 3.1%
Riboflavin Mg : 0.052 3.1% 4.0%
Niacin Mg : 0.286 1.5% 1.9%
Vitamin B6 Mg : 0.037 1.8% 2.3%
Folacin Mcg : 9.000 4.5% 5.0%
Vitamin B12 Mcg : 0.000 0.0% 0.0%
Potassium Mg : 919.000 46.0% 46.0%
Calcium Mg : 55.000 6.9% 6.9%
Phosphorus Mg : 92.000 11.5% 11.5%
Magnesium Mg : 262.000 74.9% 93.6%
Iron Mg : 3.310 33.1% 22.1%
Zinc Mg : 10.300 68.7% 85.8%
Pantothenic acid Mg : 0.056 1.1% 1.1%
Copper Mg : 0.690 34.5% 34.5%
Manganese Mg : 0.496 14.2% 14.2%
Ash Gms : 3.800
Water Gms : 4.500
Food energy KJ : 1864.000
Lauric acid (12:0) Gms : 0.019
Myristic acid (14:0) Gms : 0.022
Palmitic acid (16:0) Gms : 2.374
Stearic acid (18:0) Gms : 1.189
Palmitoleic acid(16:1) Gms : 0.042
Oleic acid (18:1) Gms : 5.985
Linoleic acid (18:2/n6) Gms : 8.759 136.9% 178.8%
Linolenic acid(18:3/n3) Gms : 0.077 4.8% 6.4%
Histidine Gms : 0.515 54.2% 67.8%
Isoleucine Gms : 0.956 121.0% 151.7%
Leucine Gms : 1.572 141.6% 178.6%
Lysine Gms : 1.386 145.9% 182.4%
Methionine Gms : 0.417
Cystine Gms : 0.228
Methionine+Cystine Gms : 0.645 62.6% 78.7%
Phenylalanine Gms : 0.924
Tyrosine Gms : 0.770
Phenylalanine+Tyrosine Gms : 1.694 152.6% 192.5%
Threonine Gms : 0.683 124.2% 77.6%
Tryptophan Gms : 0.326 116.4% 148.2%
Valine Gms : 1.491 188.7% 236.7%
Arginine Gms : 3.049
Alanine Gms : 0.875
Aspartic acid Gms : 1.873
Glutamic acid Gms : 3.262
Glycine Gms : 1.358
Proline Gms : 0.756
Serine Gms : 0.868
Protein Score: 100, 44% ideal. EAA score: 1.84.
Limiting Amino Acid: Histidine