Seeds, pumpkin and squash seed kernels, roasted, without salt - nutrtion information: calories, carbohydrates, protein, fat

 
Food group: Nut and Seed Products

 

Nutrient

per 100 g

cup (227g)

oz (28.35g)
Calories 522.0 1184.9 148.0
Total fat 42.1 g 95.6 g 11.9 g
   Saturated fat 8.0 g 18.1 g 2.3 g
   Polyunsaturated fat 19.2 g 43.6 g 5.4 g
   Monounsaturated fat 13.1 g 29.7 g 3.7 g
Cholesterol 0.0 mg 0.0 mg 0.0 mg
Sodium 18.0 mg 40.9 mg 5.1 mg
Total Carbohydrate 13.4 g 30.5 g 3.8 g
  Dietary Fiber 3.9 g 8.9 g 1.1 g
  Sugars 1.0 g 2.3 g 0.3 g
Protein 33.0 g 74.8 g 9.3 g
 
Calories from fat 352.6 kcal 800.5 kcal 100.0 kcal
Calories from carbohydrates 54.7 kcal 124.1 kcal 15.5 kcal
Calories from protein 114.4 kcal 259.7 kcal 32.4 kcal
 
Water 7.1 g 16.1 g 2.0 g
Energy 2184.0 kj 4957.7 kj 619.2 kj
Ash 4.4 g 9.9 g 1.2 g
Minerals
Calcium, Ca 43.0 mg 97.6 mg 12.2 mg
Iron, Fe 14.9 mg 33.9 mg 4.2 mg
Magnesium, Mg 534.0 mg 1212.2 mg 151.4 mg
Phosphorus, P 1172.0 mg 2660.4 mg 332.3 mg
Potassium, K 806.0 mg 1829.6 mg 228.5 mg
Zinc, Zn 7.4 mg 16.9 mg 2.1 mg
Copper, Cu 1.4 mg 3.1 mg 0.4 mg
Manganese, Mn 3.0 mg 6.8 mg 0.9 mg
Selenium, Se 5.6 mcg 12.7 mcg 1.6 mcg
Vitamins
Vitamin C, total ascorbic acid 1.8 mg 4.1 mg 0.5 mg
Thiamin 0.2 mg 0.5 mg 0.1 mg
Riboflavin 0.3 mg 0.7 mg 0.1 mg
Niacin 1.7 mg 4.0 mg 0.5 mg
Pantothenic acid 0.3 mg 0.8 mg 0.1 mg
Vitamin B-6 0.1 mg 0.2 mg 0.0 mg
Folate, total 57.0 mcg 129.4 mcg 16.2 mcg
Folic acid 0.0 mcg 0.0 mcg 0.0 mcg
Folate, food 57.0 mcg 129.4 mcg 16.2 mcg
Folate, DFE 57.0 mcg_DFE 129.4 mcg_DFE 16.2 mcg_DFE
Vitamin B-12 0.0 mcg 0.0 mcg 0.0 mcg
Vitamin A, IU 380.0 IU 862.6 IU 107.7 IU
Vitamin A, RAE 19.0 mcg_RAE 43.1 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
Vitamin K (phylloquinone) 47.2 mcg 107.1 mcg 13.4 mcg
Lipids (Fat)
Fatty acids, total saturated 8.0 g 18.1 g 2.3 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 0.0 g 0.1 g 0.0 g
16:0 5.2 g 11.7 g 1.5 g
18:0 2.6 g 5.9 g 0.7 g
Fatty acids, total monounsaturated 13.1 g 29.7 g 3.7 g
16:1 undifferentiated 0.1 g 0.2 g 0.0 g
18:1 undifferentiated 13.0 g 29.5 g 3.7 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 19.2 g 43.6 g 5.4 g
18:2 undifferentiated 19.0 g 43.2 g 5.4 g
18:3 undifferentiated 0.2 g 0.4 g 0.0 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 0.6 g 1.3 g 0.2 g
Threonine 1.2 g 2.8 g 0.3 g
Isoleucine 1.7 g 3.9 g 0.5 g
Leucine 2.8 g 6.3 g 0.8 g
Lysine 2.5 g 5.6 g 0.7 g
Methionine 0.7 g 1.7 g 0.2 g
Cystine 0.4 g 0.9 g 0.1 g
Phenylalanine 1.6 g 3.7 g 0.5 g
Tyrosine 1.4 g 3.1 g 0.4 g
Valine 2.6 g 6.0 g 0.8 g
Arginine 5.4 g 12.3 g 1.5 g
Histidine 0.9 g 2.1 g 0.3 g
Alanine 1.6 g 3.5 g 0.4 g
Aspartic acid 3.3 g 7.6 g 0.9 g
Glutamic acid 5.8 g 13.2 g 1.6 g
Glycine 2.4 g 5.5 g 0.7 g
Proline 1.3 g 3.1 g 0.4 g
Serine 1.5 g 3.5 g 0.4 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 517.6 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

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