Roasted pumpkin and squash seeds (with salt) - nutritional value information and benefits

Water 4.50 g

-

Calories 446.00 kcal

19%

Protein 18.55 g

24%

Fat (lipid) 19.40 g

23%

Ash 3.80 g

-

Carbohydrate 53.75 g

17%

Fiber 18.40 g

-

Calcium, Ca 55.00 mg

5%

Iron, Fe 3.31 mg

33%

Magnesium, Mg 262.00 mg

65%

Phosphorus, P 92.00 mg

13%

Potassium, K 919.00 mg

19%

Sodium, Na 2541.00 mg

195%

Zinc, Zn 10.30 mg

93%

Copper, Cu 0.69 mg

76%

Manganese, Mn 0.50 mg

21%

Vitamin A 3.00 mcg

0%

Retinol 0.00 mcg

0%

Vitamin D (D2 + D3) 0.00 mcg

0%

Vitamin C, total ascorbic acid 0.30 mg

0%

Thiamin 0.03 mg

2%

Riboflavin 0.05 mg

3%

Niacin 0.29 mg

1%

Pantothenic acid 0.06 mg

1%

Vitamin B-6 0.04 mg

2%

Folic acid 0.00 mcg

-

Folate, food 9.00 mcg

2%

Folate, DFE 9.00 mcg

2%

Choline, total 39.10 mg

7%

Vitamin B-12 0.00 mcg

0%

Betaine 0.30 mg

-

Tryptophan 0.33 g

40%

Threonine 0.68 g

28%

Isoleucine 0.96 g

47%

Leucine 1.57 g

34%

Lysine 1.39 g

33%

Methionine 0.42 g

23%

Cystine 0.23 g

12%

Phenylalanine 0.92 g

21%

Tyrosine 0.77 g

17%

Valine 1.49 g

59%

Arginine 3.05 g

49%

Histidine 0.52 g

24%

Alanine 0.88 g

13%

Aspartic acid 1.87 g

15%

Glutamic acid 3.26 g

23%

Glycine 1.36 g

38%

Proline 0.76 g

16%

Serine 0.87 g

10%

Saturated fatty acids (SFA) 3.67 g

Lauric acid, SFA 12:0 0.02 g

Myristic acid, SFA 14:0 0.02 g

Palmitic acid, SFA 16:0 2.37 g

Stearic acid, SFA 18:0 1.19 g

Monounsaturated fatty acids (MUFA) 6.03 g

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

Oleic acid, MUFA 18:1, ω−9 5.99 g

Polyunsaturated fatty acids (PUFA) 8.84 g

Linoleic acid, PUFA 18:2, ω-6 8.76 g

Linolenic acid, PUFA 18:3 0.08 g

Cholesterol 0.00 mg