Seeds, pumpkin and squash seeds, whole, roasted, without salt - nutrtion information: calories, carbohydrates, protein, fat
Food group: Nut and Seed Products
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Nutrient
| per 100 g |
cup (64g) |
oz (85 seeds) (28.35g) |
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Calories |
446.0 |
285.4 |
126.4 |
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Total fat |
19.4 g |
12.4 g |
5.5 g |
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Saturated fat |
3.7 g |
2.3 g |
1.0 g |
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Polyunsaturated fat |
8.8 g |
5.7 g |
2.5 g |
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Monounsaturated fat |
6.0 g |
3.9 g |
1.7 g |
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Cholesterol |
0.0 mg |
0.0 mg |
0.0 mg |
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Sodium |
18.0 mg |
11.5 mg |
5.1 mg |
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Total Carbohydrate |
53.8 g |
34.4 g |
15.2 g |
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Protein |
18.6 g |
11.9 g |
5.3 g |
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Calories from fat |
162.4 kcal |
103.9 kcal |
46.0 kcal |
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Calories from carbohydrates |
218.8 kcal |
140.0 kcal |
62.0 kcal |
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Calories from protein |
64.4 kcal |
41.2 kcal |
18.2 kcal |
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Water |
4.5 g |
2.9 g |
1.3 g |
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Energy |
1866.0 kj |
1194.2 kj |
529.0 kj |
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Ash |
3.8 g |
2.4 g |
1.1 g |
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Minerals |
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Calcium, Ca |
55.0 mg |
35.2 mg |
15.6 mg |
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Iron, Fe |
3.3 mg |
2.1 mg |
0.9 mg |
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Magnesium, Mg |
262.0 mg |
167.7 mg |
74.3 mg |
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Phosphorus, P |
92.0 mg |
58.9 mg |
26.1 mg |
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Potassium, K |
919.0 mg |
588.2 mg |
260.5 mg |
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Zinc, Zn |
10.3 mg |
6.6 mg |
2.9 mg |
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Copper, Cu |
0.7 mg |
0.4 mg |
0.2 mg |
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Manganese, Mn |
0.5 mg |
0.3 mg |
0.1 mg |
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Vitamins |
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Vitamin C, total ascorbic acid |
0.3 mg |
0.2 mg |
0.1 mg |
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Thiamin |
0.0 mg |
0.0 mg |
0.0 mg |
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Riboflavin |
0.1 mg |
0.0 mg |
0.0 mg |
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Niacin |
0.3 mg |
0.2 mg |
0.1 mg |
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Pantothenic acid |
0.1 mg |
0.0 mg |
0.0 mg |
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Vitamin B-6 |
0.0 mg |
0.0 mg |
0.0 mg |
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Folate, total |
9.0 mcg |
5.8 mcg |
2.6 mcg |
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Folic acid |
0.0 mcg |
0.0 mcg |
0.0 mcg |
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Folate, food |
9.0 mcg |
5.8 mcg |
2.6 mcg |
|
Folate, DFE |
9.0 mcg_DFE |
5.8 mcg_DFE |
2.6 mcg_DFE |
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Vitamin B-12 |
0.0 mcg |
0.0 mcg |
0.0 mcg |
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Vitamin A, IU |
62.0 IU |
39.7 IU |
17.6 IU |
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Vitamin A, RAE |
3.0 mcg_RAE |
1.9 mcg_RAE |
0.9 mcg_RAE |
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Retinol |
0.0 mcg |
0.0 mcg |
0.0 mcg |
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Lipids (Fat) |
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Fatty acids, total saturated |
3.7 g |
2.3 g |
1.0 g |
|
12:0 |
0.0 g |
0.0 g |
0.0 g |
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14:0 |
0.0 g |
0.0 g |
0.0 g |
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16:0 |
2.4 g |
1.5 g |
0.7 g |
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18:0 |
1.2 g |
0.8 g |
0.3 g |
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Fatty acids, total monounsaturated |
6.0 g |
3.9 g |
1.7 g |
|
16:1 undifferentiated |
0.0 g |
0.0 g |
0.0 g |
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18:1 undifferentiated |
6.0 g |
3.8 g |
1.7 g |
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Fatty acids, total polyunsaturated |
8.8 g |
5.7 g |
2.5 g |
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18:2 undifferentiated |
8.8 g |
5.6 g |
2.5 g |
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18:3 undifferentiated |
0.1 g |
0.0 g |
0.0 g |
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Amino acids |
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Tryptophan |
0.3 g |
0.2 g |
0.1 g |
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Threonine |
0.7 g |
0.4 g |
0.2 g |
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Isoleucine |
1.0 g |
0.6 g |
0.3 g |
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Leucine |
1.6 g |
1.0 g |
0.4 g |
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Lysine |
1.4 g |
0.9 g |
0.4 g |
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Methionine |
0.4 g |
0.3 g |
0.1 g |
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Cystine |
0.2 g |
0.1 g |
0.1 g |
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Phenylalanine |
0.9 g |
0.6 g |
0.3 g |
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Tyrosine |
0.8 g |
0.5 g |
0.2 g |
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Valine |
1.5 g |
1.0 g |
0.4 g |
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Arginine |
3.0 g |
2.0 g |
0.9 g |
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Histidine |
0.5 g |
0.3 g |
0.1 g |
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Alanine |
0.9 g |
0.6 g |
0.2 g |
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Aspartic acid |
1.9 g |
1.2 g |
0.5 g |
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Glutamic acid |
3.3 g |
2.1 g |
0.9 g |
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Glycine |
1.4 g |
0.9 g |
0.4 g |
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Proline |
0.8 g |
0.5 g |
0.2 g |
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Serine |
0.9 g |
0.6 g |
0.2 g |
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Other |
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