Pumpkin and squash seed kernels (without salt) - nutritional value information and benefits

Water 2.03 g

-

Calories 574.00 kcal

24%

Protein 29.84 g

39%

Fat (lipid) 49.05 g

58%

Ash 4.37 g

-

Carbohydrate 14.71 g

4%

Fiber 6.50 g

-

Sugars 1.29 g

-

Sucrose 1.14 g

-

Glucose (dextrose) 0.07 g

-

Fructose 0.07 g

-

Lactose 0.00 g

-

Maltose 0.00 g

-

Galactose 0.00 g

-

Starch 0.74 g

-

Calcium, Ca 52.00 mg

5%

Iron, Fe 8.07 mg

80%

Magnesium, Mg 550.00 mg

137%

Phosphorus, P 1174.00 mg

167%

Potassium, K 788.00 mg

16%

Sodium, Na 18.00 mg

1%

Zinc, Zn 7.64 mg

69%

Copper, Cu 1.28 mg

141%

Manganese, Mn 4.49 mg

195%

Selenium, Se 9.40 mcg

17%

Vitamin A 0.00 mcg

0%

Retinol 0.00 mcg

0%

Carotene, beta 5.00 mcg

0%

Carotene, alpha 1.00 mcg

0%

Cryptoxanthin, beta 0.00 mcg

-

Lycopene 0.00 mcg

-

Lutein + zeaxanthin 30.00 mcg

-

Vitamin E (alpha-tocopherol) 0.56 mg

3%

Vitamin D (D2 + D3) 0.00 mcg

0%

Vitamin K (phylloquinone) 4.50 mcg

3%

Vitamin K (Menaquinone-4) 0.00 mcg

0%

Vitamin C, total ascorbic acid 1.80 mg

2%

Thiamin 0.07 mg

5%

Riboflavin 0.15 mg

11%

Niacin 4.43 mg

27%

Pantothenic acid 0.57 mg

11%

Vitamin B-6 0.10 mg

7%

Folic acid 0.00 mcg

-

Folate, food 57.00 mcg

14%

Folate, DFE 57.00 mcg

14%

Choline, total 63.00 mg

12%

Vitamin B-12 0.00 mcg

0%

Betaine 1.50 mg

-

Tryptophan 0.57 g

71%

Threonine 0.99 g

41%

Isoleucine 1.27 g

63%

Leucine 2.39 g

51%

Lysine 1.22 g

29%

Methionine 0.60 g

33%

Cystine 0.33 g

18%

Phenylalanine 1.71 g

38%

Tyrosine 1.08 g

24%

Valine 1.56 g

62%

Arginine 5.28 g

86%

Histidine 0.77 g

36%

Alanine 1.47 g

22%

Aspartic acid 2.92 g

23%

Glutamic acid 6.11 g

44%

Glycine 1.82 g

51%

Proline 1.30 g

28%

Serine 1.65 g

19%

Saturated fatty acids (SFA) 8.54 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 5.19 g

Margaric acid, SFA 17:0 0.04 g

Stearic acid, SFA 18:0 2.91 g

Arachidic acid, SFA 20:0 0.22 g

Behenic acid, SFA 22:0 0.06 g

Lignoceric acid, SFA 24:0 0.04 g

Monounsaturated fatty acids (MUFA) 15.73 g

Myristoleic acid, MUFA 14:1 0.00 g

MUFA 15:1 0.00 g

Palmitoleic acid, MUFA 16:1, ω−7 0.04 g

MUFA 16:1 c 0.04 g

Margarolic acid, MUFA 17:1 0.00 g

Oleic acid, MUFA 18:1, ω−9 15.63 g

MUFA 18:1 c 15.61 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 (PUFA) 19.86 g

Linoleic acid, PUFA 18:2, ω-6 19.59 g

PUFA 18:2 n-6 c,c 19.56 g

PUFA 18:2 CLAs 0.01 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 0.12 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 (TFA) 0.04 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

Cholesterol 0.00 mg

Stigmasterol 0.00 mg

Campesterol 3.00 mg

Beta-sitosterol 13.00 mg

Alcohol, ethyl 0.00 g

Caffeine 0.00 mg

Theobromine 0.00 mg