Dried pumpkin and squash seeds - nutritional value information and benefits
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per 100g, % - from average daily nutrient intake
24%
559 kcal
Calories
40%
30 g
Protein
3%
11 g
Carbohydrate
58%
49 g
Fat (lipid)
General nutrients
Water 5.23 g
-
Calories 559.00 kcal
24%
Protein 30.23 g
40%
Fat (lipid) 49.05 g
58%
Ash 4.78 g
-
Carbohydrate 10.71 g
3%
Fiber 6.00 g
-
Sugars 1.40 g
-
Sucrose 1.13 g
-
Glucose (dextrose) 0.13 g
-
Fructose 0.15 g
-
Lactose 0.00 g
-
Maltose 0.00 g
-
Galactose 0.00 g
-
Starch 1.47 g
-
Minerals
Calcium, Ca 46.00 mg
4%
Iron, Fe 8.82 mg
88%
Magnesium, Mg 592.00 mg
148%
Phosphorus, P 1233.00 mg
176%
Potassium, K 809.00 mg
17%
Sodium, Na 7.00 mg
0%
Zinc, Zn 7.81 mg
71%
Copper, Cu 1.34 mg
149%
Manganese, Mn 4.54 mg
197%
Selenium, Se 9.40 mcg
17%
Vitamins (fat-soluble)
Vitamin A 1.00 mcg
0%
Retinol 0.00 mcg
0%
Carotene, beta 9.00 mcg
0%
Carotene, alpha 1.00 mcg
0%
Cryptoxanthin, beta 1.00 mcg
-
Lycopene 0.00 mcg
-
Lutein + zeaxanthin 74.00 mcg
-
Vitamin E (alpha-tocopherol) 2.18 mg
14%
Vitamin D (D2 + D3) 0.00 mcg
0%
Vitamin K (phylloquinone) 7.30 mcg
6%
Vitamin K (Menaquinone-4) 0.00 mcg
0%
Vitamins (water-soluble)
Vitamin C, total ascorbic acid 1.90 mg
2%
Thiamin 0.27 mg
22%
Riboflavin 0.15 mg
11%
Niacin 4.99 mg
31%
Pantothenic acid 0.75 mg
15%
Vitamin B-6 0.14 mg
10%
Folic acid 0.00 mcg
-
Folate, food 58.00 mcg
14%
Folate, DFE 58.00 mcg
14%
Choline, total 63.00 mg
12%
Vitamin B-12 0.00 mcg
0%
Amino acids
Tryptophan 0.58 g
71%
Threonine 1.00 g
41%
Isoleucine 1.28 g
64%
Leucine 2.42 g
52%
Lysine 1.24 g
30%
Methionine 0.60 g
33%
Cystine 0.33 g
18%
Phenylalanine 1.73 g
39%
Tyrosine 1.09 g
24%
Valine 1.58 g
63%
Arginine 5.35 g
87%
Histidine 0.78 g
37%
Alanine 1.49 g
22%
Aspartic acid 2.96 g
24%
Glutamic acid 6.19 g
45%
Glycine 1.84 g
52%
Proline 1.32 g
29%
Serine 1.67 g
20%
Saturated fatty acids
Saturated fatty acids (SFA) 8.66 g
Butyric acid, SFA 4:0 0.00 g
Caproic acid, SFA 6:0 0.00 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 5.36 g
Margaric acid, SFA 17:0 0.04 g
Stearic acid, SFA 18:0 2.87 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) 16.24 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 16.13 g
MUFA 18:1 c 16.11 g
Eicosenoic acid, MUFA 20:1 0.06 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) 20.98 g
Linoleic acid, PUFA 18:2, ω-6 20.71 g
PUFA 18:2 n-6 c,c 20.67 g
PUFA 18:2 CLAs 0.00 g
Linolenic acid, PUFA 18:3 0.12 g
Alpha-linolenic acid, PUFA 18:3 n-3 c,c,c (ALA) 0.12 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 0.00 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) 0.06 g
Trans-monoenoic fatty acids 0.03 g
TFA 16:1 t 0.00 g
TFA 18:1 t 0.03 g
TFA 22:1 t 0.00 g
TFA 18:2 t not further defined 0.04 g
Trans-polyenoic fatty acids 0.04 g
Sterols
Cholesterol 0.00 mg
Other
Alcohol, ethyl 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg