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See Nutritional Data for 100 Grams
See Nutritional Data for 1 C
Nutritional Data for 1 OZ SEEDS; PUMPKIN AND SQUASH SEED KERNELS, ROASTED, WO/SALT
Mean value per 28.40 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: 148.248 5.1% 6.7%
Protein Gms : 9.363 14.9% 18.7%
Total lipid (fat) Gms : 11.965 12.4% 16.3%
Carbohydrate, by diff. Gms : 3.814 0.8% 1.1%
Total saturated fat Gms : 2.263 7.0% 9.3%
Ttl monounsaturated fat Gms : 3.720
Ttl polyunsaturated fat Gms : 5.455
Cholesterol Mg : 0.000 0.0% 0.0%
Sodium Mg : 5.112 1.0% 1.0%
Vitamin A Re : 10.792 1.1% 1.3%
Vitamin A IU : 107.920
Ascorbic acid Mg : 0.511 0.9% 0.9%
Thiamin Mg : 0.060 4.0% 5.4%
Riboflavin Mg : 0.091 5.3% 7.0%
Niacin Mg : 0.495 2.6% 3.3%
Vitamin B6 Mg : 0.026 1.3% 1.6%
Folacin Mcg : 16.302 8.2% 9.1%
Vitamin B12 Mcg : 0.000 0.0% 0.0%
Potassium Mg : 228.904 11.4% 11.4%
Calcium Mg : 12.212 1.5% 1.5%
Phosphorus Mg : 332.848 41.6% 41.6%
Magnesium Mg : 151.656 43.3% 54.2%
Iron Mg : 4.243 42.4% 28.3%
Zinc Mg : 2.113 14.1% 17.6%
Pantothenic acid Mg : 0.096 1.9% 1.9%
Copper Mg : 0.393 19.7% 19.7%
Manganese Mg : 0.857 24.5% 24.5%
Ash Gms : 1.241
Water Gms : 2.016
Food energy KJ : 619.972
Lauric acid (12:0) Gms : 0.011
Myristic acid (14:0) Gms : 0.014
Palmitic acid (16:0) Gms : 1.464
Stearic acid (18:0) Gms : 0.734
Palmitoleic acid(16:1) Gms : 0.026
Oleic acid (18:1) Gms : 3.691
Linoleic acid (18:2/n6) Gms : 5.402 84.4% 110.2%
Linolenic acid(18:3/n3) Gms : 0.047 2.9% 3.9%
Histidine Gms : 0.260 27.3% 34.2%
Isoleucine Gms : 0.482 61.0% 76.5%
Leucine Gms : 0.793 71.5% 90.1%
Lysine Gms : 0.699 73.6% 92.0%
Methionine Gms : 0.210
Cystine Gms : 0.115
Methionine+Cystine Gms : 0.325 31.5% 39.6%
Phenylalanine Gms : 0.466
Tyrosine Gms : 0.389
Phenylalanine+Tyrosine Gms : 0.855 77.0% 97.1%
Threonine Gms : 0.344 62.6% 39.1%
Tryptophan Gms : 0.164 58.6% 74.6%
Valine Gms : 0.753 95.3% 119.5%
Arginine Gms : 1.539
Alanine Gms : 0.442
Aspartic acid Gms : 0.945
Glutamic acid Gms : 1.646
Glycine Gms : 0.685
Proline Gms : 0.382
Serine Gms : 0.438
Protein Score: 100, 44% ideal. EAA score: 1.84.
Limiting Amino Acid: Histidine