Return to main USDA page
Return to FATFREE home page
See Nutritional Data for 100 Grams
See Nutritional Data for 1 C
Nutritional Data for 1 OZ (85 SEEDS) SEEDS; PUMPKIN AND SQUASH SEEDS, WHOLE, ROASTED, WO/SALT
Mean value per 28.40 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: 126.664 4.4% 5.8%
Protein Gms : 5.268 8.4% 10.5%
Total lipid (fat) Gms : 5.510 5.7% 7.5%
Carbohydrate, by diff. Gms : 15.265 3.2% 4.6%
Total saturated fat Gms : 1.042 3.2% 4.3%
Ttl monounsaturated fat Gms : 1.713
Ttl polyunsaturated fat Gms : 2.512
Cholesterol Mg : 0.000 0.0% 0.0%
Sodium Mg : 5.112 1.0% 1.0%
Vitamin A Re : 1.704 0.2% 0.2%
Vitamin A IU : 17.608
Ascorbic acid Mg : 0.085 0.1% 0.1%
Thiamin Mg : 0.010 0.6% 0.9%
Riboflavin Mg : 0.015 0.9% 1.1%
Niacin Mg : 0.081 0.4% 0.5%
Vitamin B6 Mg : 0.011 0.5% 0.7%
Folacin Mcg : 2.556 1.3% 1.4%
Vitamin B12 Mcg : 0.000 0.0% 0.0%
Potassium Mg : 260.996 13.0% 13.0%
Calcium Mg : 15.620 2.0% 2.0%
Phosphorus Mg : 26.128 3.3% 3.3%
Magnesium Mg : 74.408 21.3% 26.6%
Iron Mg : 0.940 9.4% 6.3%
Zinc Mg : 2.925 19.5% 24.4%
Pantothenic acid Mg : 0.016 0.3% 0.3%
Copper Mg : 0.196 9.8% 9.8%
Manganese Mg : 0.141 4.0% 4.0%
Ash Gms : 1.079
Water Gms : 1.278
Food energy KJ : 529.376
Lauric acid (12:0) Gms : 0.005
Myristic acid (14:0) Gms : 0.006
Palmitic acid (16:0) Gms : 0.674
Stearic acid (18:0) Gms : 0.338
Palmitoleic acid(16:1) Gms : 0.012
Oleic acid (18:1) Gms : 1.700
Linoleic acid (18:2/n6) Gms : 2.488 38.9% 50.8%
Linolenic acid(18:3/n3) Gms : 0.022 1.4% 1.8%
Histidine Gms : 0.146 15.4% 19.2%
Isoleucine Gms : 0.272 34.4% 43.1%
Leucine Gms : 0.446 40.2% 50.7%
Lysine Gms : 0.394 41.4% 51.8%
Methionine Gms : 0.118
Cystine Gms : 0.065
Methionine+Cystine Gms : 0.183 17.8% 22.3%
Phenylalanine Gms : 0.262
Tyrosine Gms : 0.219
Phenylalanine+Tyrosine Gms : 0.481 43.3% 54.7%
Threonine Gms : 0.194 35.3% 22.0%
Tryptophan Gms : 0.093 33.1% 42.1%
Valine Gms : 0.423 53.6% 67.2%
Arginine Gms : 0.866
Alanine Gms : 0.248
Aspartic acid Gms : 0.532
Glutamic acid Gms : 0.926
Glycine Gms : 0.386
Proline Gms : 0.215
Serine Gms : 0.247
Protein Score: 100, 44% ideal. EAA score: 1.84.
Limiting Amino Acid: Histidine