Pumpkin and squash seed kernels - nutritional value information and benefits
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per 100g, % - from average daily nutrient intake
24%
569 kcal
Calories
39%
30 g
Protein
4%
13 g
Carbohydrate
58%
49 g
Fat (lipid)
General nutrients
Water 3.10 g
-
Calories 569.00 kcal
24%
Protein 29.97 g
39%
Fat (lipid) 49.05 g
58%
Ash 4.51 g
-
Carbohydrate 13.38 g
4%
Fiber 6.33 g
-
Sugars 1.33 g
-
Sucrose 1.14 g
-
Glucose (dextrose) 0.09 g
-
Fructose 0.10 g
-
Lactose 0.00 g
-
Maltose 0.00 g
-
Galactose 0.00 g
-
Starch 0.98 g
-
Minerals
Calcium, Ca 50.00 mg
5%
Iron, Fe 8.32 mg
83%
Magnesium, Mg 564.00 mg
141%
Phosphorus, P 1193.67 mg
170%
Potassium, K 795.00 mg
16%
Sodium, Na 93.67 mg
7%
Zinc, Zn 7.70 mg
69%
Copper, Cu 1.30 mg
144%
Manganese, Mn 4.51 mg
195%
Selenium, Se 9.40 mcg
17%
Vitamins (fat-soluble)
Vitamin A 0.33 mcg
0%
Retinol 0.00 mcg
0%
Carotene, beta 6.33 mcg
0%
Carotene, alpha 1.00 mcg
0%
Cryptoxanthin, beta 0.33 mcg
-
Lycopene 0.00 mcg
-
Lutein + zeaxanthin 44.67 mcg
-
Vitamin E (alpha-tocopherol) 1.10 mg
7%
Vitamin D (D2 + D3) 0.00 mcg
0%
Vitamin K (phylloquinone) 5.43 mcg
4%
Vitamin K (Menaquinone-4) 0.00 mcg
0%
Vitamins (water-soluble)
Vitamin C, total ascorbic acid 1.83 mg
2%
Thiamin 0.14 mg
11%
Riboflavin 0.15 mg
11%
Niacin 4.62 mg
28%
Pantothenic acid 0.63 mg
12%
Vitamin B-6 0.11 mg
8%
Folic acid 0.00 mcg
-
Folate, food 57.33 mcg
14%
Folate, DFE 57.33 mcg
14%
Choline, total 63.00 mg
12%
Vitamin B-12 0.00 mcg
0%
Amino acids
Betaine 1.50 mg
-
Tryptophan 0.57 g
71%
Threonine 0.99 g
41%
Isoleucine 1.27 g
63%
Leucine 2.40 g
52%
Lysine 1.23 g
29%
Methionine 0.60 g
33%
Cystine 0.33 g
18%
Phenylalanine 1.72 g
39%
Tyrosine 1.08 g
24%
Valine 1.57 g
62%
Arginine 5.31 g
87%
Histidine 0.77 g
36%
Alanine 1.47 g
22%
Aspartic acid 2.93 g
24%
Glutamic acid 6.13 g
45%
Glycine 1.83 g
52%
Proline 1.30 g
28%
Serine 1.66 g
19%
Saturated fatty acids
Saturated fatty acids (SFA) 8.58 g
Butyric acid, SFA 4:0 0.00 g
Caproic acid, SFA 6:0 0.01 g
Caprylic acid, SFA 8:0 0.00 g
Capric acid, SFA 10:0 0.00 g
Lauric acid, SFA 12:0 0.01 g
Myristic acid, SFA 14:0 0.06 g
Pentadecylic acid, SFA 15:0 0.01 g
Palmitic acid, SFA 16:0 5.25 g
Margaric acid, SFA 17:0 0.04 g
Stearic acid, SFA 18:0 2.90 g
Arachidic acid, SFA 20:0 0.21 g
Behenic acid, SFA 22:0 0.06 g
Lignoceric acid, SFA 24:0 0.04 g
Monounsaturated fatty acids
Monounsaturated fatty acids (MUFA) 15.90 g
Myristoleic acid, MUFA 14:1 0.00 g
MUFA 15:1 0.00 g
Palmitoleic acid, MUFA 16:1, ω−7 0.05 g
MUFA 16:1 c 0.05 g
Margarolic acid, MUFA 17:1 0.00 g
Oleic acid, MUFA 18:1, ω−9 15.80 g
MUFA 18:1 c 15.78 g
Eicosenoic acid, MUFA 20:1 0.05 g
Erucic acid, MUFA 22:1, ω−9 0.00 g
MUFA 22:1 c 0.00 g
Nervonic acid, MUFA 24:1 c, ω−9 0.01 g
Polyunsaturated fatty acids
Polyunsaturated fatty acids (PUFA) 20.23 g
Linoleic acid, PUFA 18:2, ω-6 19.96 g
PUFA 18:2 n-6 c,c 19.93 g
PUFA 18:2 CLAs 0.00 g
Linolenic acid, PUFA 18:3 0.11 g
Alpha-linolenic acid, PUFA 18:3 n-3 c,c,c (ALA) 0.11 g
Gamma-linolenic acid, PUFA 18:3 n-6 c,c,c 0.00 g
Stearidonic acid, PUFA 18:4, ω-3 0.00 g
PUFA 20:2 n-6 c,c 0.01 g
PUFA 20:3 0.00 g
Eicosatrienoic acid, PUFA 20:3 n-3, ω-3 0.00 g
Dihomo-gamma-linolenic acid, PUFA 20:3 n-6, ω-6 0.00 g
Arachidonic acid, PUFA 20:4, ω-6 0.13 g
PUFA 2:5 n-3 (EPA) 0.00 g
Adrenic acid, PUFA 22:4 0.01 g
Docosapentaenoic acid, PUFA 22:5 n-3 (DPA), ω-3 0.00 g
Docosahexaenoic acid, PUFA 22:6 n-3 (DHA), ω-3 0.00 g
Trans fatty acids
Trans fatty acids (TFA) 0.05 g
Trans-monoenoic fatty acids 0.02 g
TFA 16:1 t 0.00 g
TFA 18:1 t 0.02 g
TFA 22:1 t 0.00 g
TFA 18:2 t not further defined 0.03 g
Trans-polyenoic fatty acids 0.03 g
Sterols
Cholesterol 0.00 mg
Stigmasterol 0.00 mg
Campesterol 3.00 mg
Beta-sitosterol 13.00 mg
Other
Alcohol, ethyl 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg