Nutritional Information for Seeds, pumpkin and squash seeds, whole, roasted, with salt added
1.000 cup , 1.000 oz (85 seeds)
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup 64.0 grams |
Max fiber at 6 servings. |
| Protein | 11.87 g |
21.2% |
144% |
| Total lipid (fat) | 12.42 g |
41.4% |
281% |
| Carbohydrate, by difference | 34.40 g |
11.47% |
78% |
| Energy (Calories) | 285.44 kcal |
14.27% |
97% |
| Fiber, total dietary | 11.78 g |
31% |
211% |
| Calcium, Ca | 35.20 mg |
3.52% |
24% |
| Iron, Fe | 2.12 mg |
26.5% |
180% |
| Magnesium, Mg | 167.68 mg |
41.92% |
285% |
| Phosphorus, P | 58.88 mg |
8.41% |
57% |
| Potassium, K | 588.16 mg |
12.51% |
85% |
| Sodium, Na | 1626.24 mg |
108.42% |
736% |
| Zinc, Zn | 6.59 mg |
59.91% |
407% |
| Manganese, Mn | 0.32 mg |
13.91% |
94% |
| Vitamin A, IU | 39.68 IU |
1.32% |
9% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 0.19 mg |
0.21% |
1% |
| Thiamin | 0.02 mg |
1.67% |
11% |
| Riboflavin | 0.03 mg |
2.31% |
16% |
| Niacin | 0.18 mg |
1.13% |
8% |
| Pantothenic acid | 0.04 mg |
0.8% |
5% |
| Vitamin B-6 | 0.02 mg |
1.54% |
10% |
| Folate, total | 5.76 mcg |
1.44% |
10% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 25.02 mg |
4.55% |
31% |
| Omega 6 | 5.61 g |
36.08% |
245% |
| Omega 3 | 0.05 g |
2.25% |
15% |
| Ash | 2.43 g |
|
|
| Water | 2.88 g |
|
|
| Energy | 1194.24 kJ |
|
|
| Copper, Cu | 0.44 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 1.92 mcg_RAE |
|
|
| Vitamin D | 0.00 IU |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 5.76 mcg |
|
|
| Folate, DFE | 5.76 mcg_DFE |
|
|
| Betaine | 0.19 mg |
|
|
| Tryptophan | 0.21 g |
|
|
| Threonine | 0.44 g |
|
|
| Isoleucine | 0.61 g |
|
|
| Leucine | 1.01 g |
|
|
| Lysine | 0.89 g |
|
|
| Methionine | 0.27 g |
|
|
| Cystine | 0.15 g |
|
|
| Phenylalanine | 0.59 g |
|
|
| Tyrosine | 0.49 g |
|
|
| Valine | 0.95 g |
|
|
| Arginine | 1.95 g |
|
|
| Histidine | 0.33 g |
|
|
| Alanine | 0.56 g |
|
|
| Aspartic acid | 1.20 g |
|
|
| Glutamic acid | 2.09 g |
|
|
| Glycine | 0.87 g |
|
|
| Proline | 0.48 g |
|
|
| Serine | 0.56 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 2.35 g |
|
|
| Fatty acids, total monounsaturated | 3.86 g |
|
|
| Fatty acids, total polyunsaturated | 5.66 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 oz (85 seeds) 28.4 grams |
Max fiber at 15 servings. |
| Protein | 5.27 g |
9.41% |
144% |
| Total lipid (fat) | 5.51 g |
18.37% |
281% |
| Carbohydrate, by difference | 15.27 g |
5.09% |
78% |
| Energy (Calories) | 126.66 kcal |
6.33% |
97% |
| Fiber, total dietary | 5.23 g |
13.76% |
211% |
| Calcium, Ca | 15.62 mg |
1.56% |
24% |
| Iron, Fe | 0.94 mg |
11.75% |
180% |
| Magnesium, Mg | 74.41 mg |
18.6% |
285% |
| Phosphorus, P | 26.13 mg |
3.73% |
57% |
| Potassium, K | 261.00 mg |
5.55% |
85% |
| Sodium, Na | 721.64 mg |
48.11% |
736% |
| Zinc, Zn | 2.93 mg |
26.64% |
407% |
| Manganese, Mn | 0.14 mg |
6.09% |
93% |
| Vitamin A, IU | 17.61 IU |
0.59% |
9% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 0.09 mg |
0.1% |
2% |
| Thiamin | 0.01 mg |
0.83% |
13% |
| Riboflavin | 0.01 mg |
0.77% |
12% |
| Niacin | 0.08 mg |
0.5% |
8% |
| Pantothenic acid | 0.02 mg |
0.4% |
6% |
| Vitamin B-6 | 0.01 mg |
0.77% |
12% |
| Folate, total | 2.56 mcg |
0.64% |
10% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 11.10 mg |
2.02% |
31% |
| Omega 6 | 2.49 g |
16.01% |
245% |
| Omega 3 | 0.02 g |
0.9% |
14% |
| Ash | 1.08 g |
|
|
| Water | 1.28 g |
|
|
| Energy | 529.94 kJ |
|
|
| Copper, Cu | 0.20 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 0.85 mcg_RAE |
|
|
| Vitamin D | 0.00 IU |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 2.56 mcg |
|
|
| Folate, DFE | 2.56 mcg_DFE |
|
|
| Betaine | 0.09 mg |
|
|
| Tryptophan | 0.09 g |
|
|
| Threonine | 0.19 g |
|
|
| Isoleucine | 0.27 g |
|
|
| Leucine | 0.45 g |
|
|
| Lysine | 0.39 g |
|
|
| Methionine | 0.12 g |
|
|
| Cystine | 0.06 g |
|
|
| Phenylalanine | 0.26 g |
|
|
| Tyrosine | 0.22 g |
|
|
| Valine | 0.42 g |
|
|
| Arginine | 0.87 g |
|
|
| Histidine | 0.15 g |
|
|
| Alanine | 0.25 g |
|
|
| Aspartic acid | 0.53 g |
|
|
| Glutamic acid | 0.93 g |
|
|
| Glycine | 0.39 g |
|
|
| Proline | 0.21 g |
|
|
| Serine | 0.25 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 1.04 g |
|
|
| Fatty acids, total monounsaturated | 1.71 g |
|
|
| Fatty acids, total polyunsaturated | 2.51 g |
|
|