Seeds, pumpkin and squash seed kernels, dried - nutrtion information: calories, carbohydrates, protein, fat

 
Food group: Nut and Seed Products

 

Nutrient

per 100 g

cup (138g)

oz hulled (142 seeds) (28.35g)
Calories 541.0 746.6 153.4
Total fat 45.9 g 63.3 g 13.0 g
   Saturated fat 8.7 g 12.0 g 2.5 g
   Polyunsaturated fat 20.9 g 28.8 g 5.9 g
   Monounsaturated fat 14.3 g 19.7 g 4.0 g
Cholesterol 0.0 mg 0.0 mg 0.0 mg
Sodium 18.0 mg 24.8 mg 5.1 mg
Total Carbohydrate 17.8 g 24.6 g 5.0 g
  Dietary Fiber 3.9 g 5.4 g 1.1 g
  Sugars 1.0 g 1.4 g 0.3 g
Protein 24.5 g 33.9 g 7.0 g
 
Calories from fat 383.8 kcal 529.6 kcal 108.8 kcal
Calories from carbohydrates 72.5 kcal 100.0 kcal 20.5 kcal
Calories from protein 85.2 kcal 117.5 kcal 24.1 kcal
 
Water 6.9 g 9.5 g 2.0 g
Energy 2264.0 kj 3124.3 kj 641.8 kj
Ash 4.9 g 6.7 g 1.4 g
Minerals
Calcium, Ca 43.0 mg 59.3 mg 12.2 mg
Iron, Fe 15.0 mg 20.7 mg 4.2 mg
Magnesium, Mg 535.0 mg 738.3 mg 151.7 mg
Phosphorus, P 1174.0 mg 1620.1 mg 332.8 mg
Potassium, K 807.0 mg 1113.7 mg 228.8 mg
Zinc, Zn 7.5 mg 10.3 mg 2.1 mg
Copper, Cu 1.4 mg 1.9 mg 0.4 mg
Manganese, Mn 3.0 mg 4.2 mg 0.9 mg
Selenium, Se 5.6 mcg 7.7 mcg 1.6 mcg
Vitamins
Vitamin C, total ascorbic acid 1.9 mg 2.6 mg 0.5 mg
Thiamin 0.2 mg 0.3 mg 0.1 mg
Riboflavin 0.3 mg 0.4 mg 0.1 mg
Niacin 1.7 mg 2.4 mg 0.5 mg
Pantothenic acid 0.3 mg 0.5 mg 0.1 mg
Vitamin B-6 0.2 mg 0.3 mg 0.1 mg
Folate, total 58.0 mcg 80.0 mcg 16.4 mcg
Folic acid 0.0 mcg 0.0 mcg 0.0 mcg
Folate, food 58.0 mcg 80.0 mcg 16.4 mcg
Folate, DFE 58.0 mcg_DFE 80.0 mcg_DFE 16.4 mcg_DFE
Vitamin B-12 0.0 mcg 0.0 mcg 0.0 mcg
Vitamin A, IU 380.0 IU 524.4 IU 107.7 IU
Vitamin A, RAE 19.0 mcg_RAE 26.2 mcg_RAE 5.4 mcg_RAE
Retinol 0.0 mcg 0.0 mcg 0.0 mcg
Vitamin E (alpha-tocopherol) 0.0 mg 0.0 mg 0.0 mg
Tocopherol, gamma 19.1 mg 26.3 mg 5.4 mg
Vitamin K (phylloquinone) 51.4 mcg 70.9 mcg 14.6 mcg
Lipids (Fat)
Fatty acids, total saturated 8.7 g 12.0 g 2.5 g
4:0 0.0 g 0.0 g 0.0 g
6:0 0.0 g 0.0 g 0.0 g
8:0 0.0 g 0.0 g 0.0 g
10:0 0.0 g 0.0 g 0.0 g
12:0 0.0 g 0.1 g 0.0 g
14:0 0.1 g 0.1 g 0.0 g
16:0 5.6 g 7.7 g 1.6 g
18:0 2.8 g 3.9 g 0.8 g
Fatty acids, total monounsaturated 14.3 g 19.7 g 4.0 g
16:1 undifferentiated 0.1 g 0.1 g 0.0 g
18:1 undifferentiated 14.1 g 19.5 g 4.0 g
20:1 0.0 g 0.0 g 0.0 g
22:1 undifferentiated 0.0 g 0.0 g 0.0 g
Fatty acids, total polyunsaturated 20.9 g 28.8 g 5.9 g
18:2 undifferentiated 20.7 g 28.6 g 5.9 g
18:3 undifferentiated 0.2 g 0.2 g 0.1 g
18:4 0.0 g 0.0 g 0.0 g
20:4 undifferentiated 0.0 g 0.0 g 0.0 g
20:5 n-3 0.0 g 0.0 g 0.0 g
22:5 n-3 0.0 g 0.0 g 0.0 g
22:6 n-3 0.0 g 0.0 g 0.0 g
Amino acids
Tryptophan 0.4 g 0.6 g 0.1 g
Threonine 0.9 g 1.2 g 0.3 g
Isoleucine 1.3 g 1.7 g 0.4 g
Leucine 2.1 g 2.9 g 0.6 g
Lysine 1.8 g 2.5 g 0.5 g
Methionine 0.6 g 0.8 g 0.2 g
Cystine 0.3 g 0.4 g 0.1 g
Phenylalanine 1.2 g 1.7 g 0.3 g
Tyrosine 1.0 g 1.4 g 0.3 g
Valine 2.0 g 2.7 g 0.6 g
Arginine 4.0 g 5.6 g 1.1 g
Histidine 0.7 g 0.9 g 0.2 g
Alanine 1.2 g 1.6 g 0.3 g
Aspartic acid 2.5 g 3.4 g 0.7 g
Glutamic acid 4.3 g 6.0 g 1.2 g
Glycine 1.8 g 2.5 g 0.5 g
Proline 1.0 g 1.4 g 0.3 g
Serine 1.1 g 1.6 g 0.3 g
Other
Alcohol, ethyl 0.0 g 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg 0.0 mg
Carotene, beta 228.0 mcg 314.6 mcg 64.6 mcg
Carotene, alpha 0.0 mcg 0.0 mcg 0.0 mcg
Cryptoxanthin, beta 0.0 mcg 0.0 mcg 0.0 mcg
Lycopene 0.0 mcg 0.0 mcg 0.0 mcg
Lutein + zeaxanthin 0.0 mcg 0.0 mcg 0.0 mcg

Previous: Seeds, lotus seeds, dried nutrition information

Next: Seeds, pumpkin and squash seed kernels, roasted, without salt nutrition information


Back to: Food-data.com

Food-data.com does not guarantee the accuracy of any nutritional food information on this site. Use at your own risk.