Nutritional Data for 1 C SEEDS; PUMPKIN AND SQUASH SEEDS, WHOLE, ROASTED, W/SALT ADDED

Mean value per 64.00 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:  285.440     9.8%    13.0%
Protein                 Gms :   11.872    18.8%    23.7%
Total lipid (fat)       Gms :   12.416    12.9%    16.9%
Carbohydrate, by diff.  Gms :   34.400     7.3%    10.3%
Total saturated fat     Gms :    2.349     7.3%     9.6%
Ttl monounsaturated fat Gms :    3.860
Ttl polyunsaturated fat Gms :    5.660
Cholesterol             Mg  :    0.000     0.0%     0.0%
Sodium                  Mg  :  368.000    73.6%    73.6%
Vitamin A               Re  :    3.840     0.4%     0.5%
Vitamin A               IU  :   39.680
Ascorbic acid           Mg  :    0.192     0.3%     0.3%
Thiamin                 Mg  :    0.022     1.5%     2.0%
Riboflavin              Mg  :    0.033     2.0%     2.6%
Niacin                  Mg  :    0.183     1.0%     1.2%
Vitamin B6              Mg  :    0.024     1.2%     1.5%
Folacin                 Mcg :    5.760     2.9%     3.2%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  588.160    29.4%    29.4%
Calcium                 Mg  :   35.200     4.4%     4.4%
Phosphorus              Mg  :   58.880     7.4%     7.4%
Magnesium               Mg  :  167.680    47.9%    59.9%
Iron                    Mg  :    2.118    21.2%    14.1%
Zinc                    Mg  :    6.592    43.9%    54.9%
Pantothenic acid        Mg  :    0.036     0.7%     0.7%
Copper                  Mg  :    0.442    22.1%    22.1%
Manganese               Mg  :    0.317     9.1%     9.1%
Ash                     Gms :    2.432
Water                   Gms :    2.880
Food energy             KJ  : 1192.960
Lauric acid   (12:0)    Gms :    0.012
Myristic acid (14:0)    Gms :    0.014
Palmitic acid (16:0)    Gms :    1.519
Stearic acid  (18:0)    Gms :    0.761
Palmitoleic acid(16:1)  Gms :    0.027
Oleic acid      (18:1)  Gms :    3.830
Linoleic acid (18:2/n6) Gms :    5.606    87.6%   114.4%
Linolenic acid(18:3/n3) Gms :    0.049     3.1%     4.1%
Histidine               Gms :    0.330    34.7%    43.4%
Isoleucine              Gms :    0.612    77.4%    97.1%
Leucine                 Gms :    1.006    90.6%   114.3%
Lysine                  Gms :    0.887    93.4%   116.7%
Methionine              Gms :    0.267
Cystine                 Gms :    0.146
Methionine+Cystine      Gms :    0.413    40.1%    50.3%
Phenylalanine           Gms :    0.591
Tyrosine                Gms :    0.493
Phenylalanine+Tyrosine  Gms :    1.084    97.7%   123.2%
Threonine               Gms :    0.437    79.5%    49.7%
Tryptophan              Gms :    0.209    74.5%    94.8%
Valine                  Gms :    0.954   120.8%   151.5%
Arginine                Gms :    1.951
Alanine                 Gms :    0.560
Aspartic acid           Gms :    1.199
Glutamic acid           Gms :    2.088
Glycine                 Gms :    0.869
Proline                 Gms :    0.484
Serine                  Gms :    0.556
Protein Score: 100, 44% ideal. EAA score: 1.84. 
Limiting Amino Acid: Histidine