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Food Nutrients
All Food Categories | Nut and Seed Products


Seeds, pumpkin and squash seed kernels, dried

Format this information for printing

Nutrient Value per 100 grams
of edible portion
1.000 cup 129.00 g1.000 oz 28.35 g
Energy559.00 kcal721.110 kcal158.477 kcal
Galactose0.00 g0.000 g0.000 g
Protein30.23 g38.997 g8.570 g
Fiber, total dietary6.00 g7.740 g1.701 g
Glucose (dextrose)0.13 g0.168 g0.037 g
Total lipid (fat)49.05 g63.274 g13.906 g
Energy2339.00 kJ3017.310 kJ663.107 kJ
Caffeine0.00 mg0.000 mg0.000 mg
Fructose0.15 g0.193 g0.043 g
Starch1.47 g1.896 g0.417 g
Water5.23 g6.747 g1.483 g
Ash4.78 g6.166 g1.355 g
Theobromine0.00 mg0.000 mg0.000 mg
Maltose0.00 g0.000 g0.000 g
Alcohol, ethyl0.00 g0.000 g0.000 g
Sucrose1.13 g1.458 g0.320 g
Carbohydrate, by difference10.71 g13.816 g3.036 g
Sugars, total1.40 g1.806 g0.397 g
Lactose0.00 g0.000 g0.000 g
Sodium, Na7.00 mg9.030 mg1.985 mg
Magnesium, Mg592.00 mg763.680 mg167.832 mg
Copper, Cu1.34 mg1.732 mg0.381 mg
Potassium, K809.00 mg1043.610 mg229.352 mg
Zinc, Zn7.81 mg10.075 mg2.214 mg
Manganese, Mn4.54 mg5.860 mg1.288 mg
Iron, Fe8.82 mg11.378 mg2.500 mg
Phosphorus, P1233.00 mg1590.570 mg349.556 mg
Calcium, Ca46.00 mg59.340 mg13.041 mg
Selenium, Se9.40 g12.126 g2.665 g
Tocopherol, delta0.44 mg0.568 mg0.125 mg
Lycopene0.00 g0.000 g0.000 g
Carotene, beta9.00 g11.610 g2.551 g
Vitamin C, total ascorbic acid1.90 mg2.451 mg0.539 mg
Vitamin A, RAE1.00 g1.290 g0.284 g
Vitamin B-120.00 g0.000 g0.000 g
Vitamin E (alpha-tocopherol)2.18 mg2.812 mg0.618 mg
Retinol0.00 g0.000 g0.000 g
Thiamin0.27 mg0.352 mg0.077 mg
Vitamin D0.00 IU0.000 IU0.000 IU
Pantothenic acid0.75 mg0.968 mg0.213 mg
Cryptoxanthin, beta1.00 g1.290 g0.284 g
Vitamin B-60.14 mg0.184 mg0.041 mg
Tocopherol, gamma35.10 mg45.279 mg9.951 mg
Tocopherol, beta0.03 mg0.039 mg0.009 mg
Niacin4.99 mg6.433 mg1.414 mg
Folate, total58.00 g74.820 g16.443 g
Riboflavin0.15 mg0.197 mg0.043 mg
Carotene, alpha1.00 g1.290 g0.284 g
Lutein + zeaxanthin74.00 g95.460 g20.979 g
Vitamin D (D2 + D3)0.00 g0.000 g0.000 g
Vitamin A, IU16.00 IU20.640 IU4.536 IU
8:00.00 g0.000 g0.000 g
12:00.01 g0.008 g0.002 g
15:10.00 g0.000 g0.000 g
Fatty acids, total trans-polyenoic0.04 g0.050 g0.011 g
18:2 t not further defined0.04 g0.050 g0.011 g
20:2 n-6 c,c0.00 g0.005 g0.001 g
18:2 n-6 c,c20.67 g26.660 g5.859 g
20:3 n-60.00 g0.000 g0.000 g
Fatty acids, total saturated8.66 g11.170 g2.455 g
20:3 undifferentiated0.00 g0.000 g0.000 g
22:00.06 g0.074 g0.016 g
18:1 c16.11 g20.779 g4.567 g
16:1 t0.00 g0.000 g0.000 g
22:1 t0.00 g0.001 g0.000 g
22:40.01 g0.008 g0.002 g
16:05.36 g6.920 g1.521 g
17:00.04 g0.048 g0.010 g
20:3 n-30.00 g0.000 g0.000 g
18:3 n-6 c,c,c0.00 g0.000 g0.000 g
22:1 c0.00 g0.000 g0.000 g
24:1 c0.01 g0.006 g0.001 g
14:00.06 g0.076 g0.017 g
18:2 CLAs0.00 g0.005 g0.001 g
10:00.00 g0.004 g0.001 g
18:1 t0.03 g0.032 g0.007 g
20:00.21 g0.273 g0.060 g
Fatty acids, total trans-monoenoic0.03 g0.034 g0.007 g
16:1 c0.05 g0.062 g0.014 g
24:00.04 g0.057 g0.012 g
18:02.87 g3.701 g0.813 g
17:10.00 g0.000 g0.000 g
4:00.00 g0.000 g0.000 g
18:3 n-3 c,c,c (ALA)0.12 g0.155 g0.034 g
15:00.01 g0.010 g0.002 g
6:00.00 g0.001 g0.000 g
Fatty acids, total monounsaturated16.24 g20.952 g4.605 g
14:10.00 g0.000 g0.000 g
16:1 undifferentiated0.05 g0.062 g0.014 g
18:1 undifferentiated16.13 g20.812 g4.574 g
20:10.06 g0.072 g0.016 g
22:1 undifferentiated0.00 g0.001 g0.000 g
Fatty acids, total polyunsaturated20.98 g27.059 g5.947 g
18:40.00 g0.000 g0.000 g
18:3 undifferentiated0.12 g0.155 g0.034 g
18:2 undifferentiated20.71 g26.716 g5.871 g
20:4 undifferentiated0.13 g0.169 g0.037 g
20:5 n-3 (EPA)0.00 g0.000 g0.000 g
22:5 n-3 (DPA)0.00 g0.000 g0.000 g
22:6 n-3 (DHA)0.00 g0.000 g0.000 g
Cholesterol0.00 mg0.000 mg0.000 mg
Amino Acids
Histidine0.78 g1.006 g0.221 g
Proline1.32 g1.698 g0.373 g
Leucine2.42 g3.121 g0.686 g
Arginine5.35 g6.905 g1.518 g
Glutamic acid6.19 g7.983 g1.754 g
Glycine1.84 g2.377 g0.522 g
Threonine1.00 g1.287 g0.283 g
Tyrosine1.09 g1.410 g0.310 g
Lysine1.24 g1.594 g0.350 g
Aspartic acid2.96 g3.818 g0.839 g
Phenylalanine1.73 g2.236 g0.491 g
Alanine1.48 g1.916 g0.421 g
Valine1.58 g2.037 g0.448 g
Cystine0.33 g0.428 g0.094 g
Isoleucine1.28 g1.652 g0.363 g
Methionine0.60 g0.778 g0.171 g
Tryptophan0.58 g0.743 g0.163 g
Serine1.67 g2.158 g0.474 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.
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