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Seeds, pumpkin and squash seed kernels, roasted, without salt

Nutrient	Value per 100 grams of edible portion	1.000 cup 118.00 g	1.000 oz 28.35 g
Proximates
Energy	574.00 kcal	677.320 kcal	162.729 kcal
Galactose	0.00 g	0.000 g	0.000 g
Protein	29.84 g	35.211 g	8.460 g
Fiber, total dietary	6.50 g	7.670 g	1.843 g
Glucose (dextrose)	0.07 g	0.083 g	0.020 g
Total lipid (fat)	49.05 g	57.879 g	13.906 g
Energy	2401.00 kJ	2833.180 kJ	680.684 kJ
Caffeine	0.00 mg	0.000 mg	0.000 mg
Fructose	0.07 g	0.083 g	0.020 g
Starch	0.74 g	0.873 g	0.210 g
Water	2.03 g	2.395 g	0.576 g
Ash	4.37 g	5.157 g	1.239 g
Theobromine	0.00 mg	0.000 mg	0.000 mg
Maltose	0.00 g	0.000 g	0.000 g
Alcohol, ethyl	0.00 g	0.000 g	0.000 g
Sucrose	1.14 g	1.345 g	0.323 g
Carbohydrate, by difference	14.71 g	17.358 g	4.170 g
Sugars, total	1.29 g	1.522 g	0.366 g
Lactose	0.00 g	0.000 g	0.000 g
Minerals
Sodium, Na	18.00 mg	21.240 mg	5.103 mg
Magnesium, Mg	550.00 mg	649.000 mg	155.925 mg
Copper, Cu	1.27 mg	1.504 mg	0.361 mg
Potassium, K	788.00 mg	929.840 mg	223.398 mg
Zinc, Zn	7.64 mg	9.015 mg	2.166 mg
Manganese, Mn	4.49 mg	5.298 mg	1.273 mg
Iron, Fe	8.07 mg	9.523 mg	2.288 mg
Phosphorus, P	1174.00 mg	1385.320 mg	332.829 mg
Calcium, Ca	52.00 mg	61.360 mg	14.742 mg
Selenium, Se	9.40 µg	11.092 µg	2.665 µg
Vitamins
Tocopherol, delta	0.28 mg	0.330 mg	0.079 mg
Lycopene	0.00 µg	0.000 µg	0.000 µg
Carotene, beta	5.00 µg	5.900 µg	1.417 µg
Vitamin C, total ascorbic acid	1.80 mg	2.124 mg	0.510 mg
Vitamin A, RAE	0.00 µg	0.000 µg	0.000 µg
Vitamin B-12	0.00 µg	0.000 µg	0.000 µg
Vitamin E (alpha-tocopherol)	0.56 mg	0.661 mg	0.159 mg
Retinol	0.00 µg	0.000 µg	0.000 µg
Thiamin	0.07 mg	0.083 mg	0.020 mg
Vitamin D	0.00 IU	0.000 IU	0.000 IU
Pantothenic acid	0.57 mg	0.673 mg	0.162 mg
Cryptoxanthin, beta	0.00 µg	0.000 µg	0.000 µg
Vitamin B-6	0.10 mg	0.118 mg	0.028 mg
Tocopherol, gamma	12.73 mg	15.021 mg	3.609 mg
Tocopherol, beta	0.09 mg	0.106 mg	0.026 mg
Niacin	4.43 mg	5.227 mg	1.256 mg
Folate, total	57.00 µg	67.260 µg	16.160 µg
Riboflavin	0.15 mg	0.177 mg	0.043 mg
Carotene, alpha	1.00 µg	1.180 µg	0.284 µg
Lutein + zeaxanthin	30.00 µg	35.400 µg	8.505 µg
Vitamin D (D2 + D3)	0.00 µg	0.000 µg	0.000 µg
Vitamin A, IU	8.00 IU	9.440 IU	2.268 IU
Lipids
8:0	0.00 g	0.002 g	0.001 g
12:0	0.01 g	0.007 g	0.002 g
15:1	0.00 g	0.000 g	0.000 g
Fatty acids, total trans-polyenoic	0.03 g	0.031 g	0.007 g
18:2 t not further defined	0.03 g	0.031 g	0.007 g
20:2 n-6 c,c	0.01 g	0.014 g	0.003 g
18:2 n-6 c,c	19.56 g	23.080 g	5.545 g
20:3 n-6	0.00 g	0.000 g	0.000 g
Fatty acids, total saturated	8.54 g	10.082 g	2.422 g
20:3 undifferentiated	0.00 g	0.000 g	0.000 g
22:0	0.06 g	0.071 g	0.017 g
18:1 c	15.61 g	18.421 g	4.426 g
16:1 t	0.00 g	0.000 g	0.000 g
22:1 t	0.00 g	0.001 g	0.000 g
22:4	0.01 g	0.006 g	0.001 g
16:0	5.19 g	6.125 g	1.472 g
17:0	0.04 g	0.045 g	0.011 g
20:3 n-3	0.00 g	0.000 g	0.000 g
18:3 n-6 c,c,c	0.00 g	0.000 g	0.000 g
22:1 c	0.00 g	0.000 g	0.000 g
24:1 c	0.01 g	0.012 g	0.003 g
14:0	0.06 g	0.068 g	0.016 g
18:2 CLAs	0.01 g	0.006 g	0.001 g
10:0	0.00 g	0.002 g	0.001 g
18:1 t	0.01 g	0.018 g	0.004 g
20:0	0.22 g	0.255 g	0.061 g
Fatty acids, total trans-monoenoic	0.02 g	0.019 g	0.005 g
16:1 c	0.04 g	0.052 g	0.012 g
24:0	0.04 g	0.051 g	0.012 g
18:0	2.91 g	3.437 g	0.826 g
17:1	0.00 g	0.000 g	0.000 g
4:0	0.00 g	0.000 g	0.000 g
18:3 n-3 c,c,c (ALA)	0.11 g	0.131 g	0.031 g
15:0	0.01 g	0.009 g	0.002 g
6:0	0.01 g	0.008 g	0.002 g
Fatty acids, total monounsaturated	15.73 g	18.566 g	4.461 g
14:1	0.00 g	0.000 g	0.000 g
16:1 undifferentiated	0.04 g	0.052 g	0.012 g
18:1 undifferentiated	15.63 g	18.439 g	4.430 g
20:1	0.05 g	0.063 g	0.015 g
22:1 undifferentiated	0.00 g	0.001 g	0.000 g
Fatty acids, total polyunsaturated	19.86 g	23.430 g	5.629 g
18:4	0.00 g	0.000 g	0.000 g
18:3 undifferentiated	0.11 g	0.131 g	0.031 g
18:2 undifferentiated	19.59 g	23.116 g	5.554 g
20:4 undifferentiated	0.12 g	0.145 g	0.035 g
20:5 n-3 (EPA)	0.00 g	0.000 g	0.000 g
22:5 n-3 (DPA)	0.00 g	0.000 g	0.000 g
22:6 n-3 (DHA)	0.00 g	0.000 g	0.000 g
Cholesterol	0.00 mg	0.000 mg	0.000 mg
Amino Acids
Histidine	0.77 g	0.909 g	0.218 g
Proline	1.30 g	1.533 g	0.368 g
Leucine	2.39 g	2.818 g	0.677 g
Arginine	5.28 g	6.235 g	1.498 g
Glutamic acid	6.11 g	7.207 g	1.732 g
Glycine	1.82 g	2.146 g	0.516 g
Threonine	0.98 g	1.162 g	0.279 g
Tyrosine	1.08 g	1.273 g	0.306 g
Lysine	1.22 g	1.440 g	0.346 g
Aspartic acid	2.92 g	3.448 g	0.828 g
Phenylalanine	1.71 g	2.019 g	0.485 g
Alanine	1.47 g	1.730 g	0.416 g
Valine	1.56 g	1.840 g	0.442 g
Cystine	0.33 g	0.386 g	0.093 g
Isoleucine	1.26 g	1.493 g	0.359 g
Methionine	0.59 g	0.702 g	0.169 g
Tryptophan	0.57 g	0.671 g	0.161 g
Serine	1.65 g	1.949 g	0.468 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.