Nutritional Data for 1 OZ (142 KERNELS) SEEDS; PUMPKIN AND SQUASH SEED KERNELS, DRIED

Mean value per 28.40 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:  153.644     5.3%     7.0%
Protein                 Gms :    6.969    11.1%    13.9%
Total lipid (fat)       Gms :   13.021    13.5%    17.8%
Carbohydrate, by diff.  Gms :    5.058     1.1%     1.5%
Total saturated fat     Gms :    2.463     7.7%    10.1%
Ttl monounsaturated fat Gms :    4.049
Ttl polyunsaturated fat Gms :    5.937
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :    5.112     1.0%     1.0%
Total dietary fiber     Gms :    3.919    15.7%    15.7%
Vitamin A               Re  :   10.792     1.1%     1.3%
Vitamin A               IU  :  107.920
Ascorbic acid           Mg  :    0.540     0.9%     0.9%
Thiamin                 Mg  :    0.060     4.0%     5.4%
Riboflavin              Mg  :    0.091     5.3%     7.0%
Niacin                  Mg  :    0.496     2.6%     3.3%
Vitamin B6              Mg  :    0.064     3.2%     4.0%
Folacin                 Mcg :   16.330     8.2%     9.1%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  229.188    11.5%    11.5%
Calcium                 Mg  :   12.212     1.5%     1.5%
Phosphorus              Mg  :  333.416    41.7%    41.7%
Magnesium               Mg  :  151.940    43.4%    54.3%
Iron                    Mg  :    4.251    42.5%    28.3%
Zinc                    Mg  :    2.119    14.1%    17.7%
Pantothenic acid        Mg  :    0.096     1.9%     1.9%
Copper                  Mg  :    0.394    19.7%    19.7%
Manganese               Mg  :    0.858    24.5%    24.5%
Ash                     Gms :    1.386
Water                   Gms :    1.965
Food energy             KJ  :  643.260
Lauric acid   (12:0)    Gms :    0.012
Myristic acid (14:0)    Gms :    0.015
Palmitic acid (16:0)    Gms :    1.594
Stearic acid  (18:0)    Gms :    0.798
Palmitoleic acid(16:1)  Gms :    0.028
Oleic acid      (18:1)  Gms :    4.017
Linoleic acid (18:2/n6) Gms :    5.879    91.9%   120.0%
Linolenic acid(18:3/n3) Gms :    0.051     3.2%     4.3%
Histidine               Gms :    0.193    20.4%    25.4%
Isoleucine              Gms :    0.359    45.4%    57.0%
Leucine                 Gms :    0.590    53.2%    67.1%
Lysine                  Gms :    0.521    54.8%    68.5%
Methionine              Gms :    0.156
Cystine                 Gms :    0.085
Methionine+Cystine      Gms :    0.242    23.5%    29.5%
Phenylalanine           Gms :    0.347
Tyrosine                Gms :    0.289
Phenylalanine+Tyrosine  Gms :    0.636    57.3%    72.3%
Threonine               Gms :    0.256    46.6%    29.1%
Tryptophan              Gms :    0.122    43.7%    55.6%
Valine                  Gms :    0.560    70.9%    88.9%
Arginine                Gms :    1.145
Alanine                 Gms :    0.329
Aspartic acid           Gms :    0.703
Glutamic acid           Gms :    1.225
Glycine                 Gms :    0.510
Proline                 Gms :    0.284
Serine                  Gms :    0.326
Protein Score: 100, 44% ideal. EAA score: 1.84. 
Limiting Amino Acid: Histidine