Food Nutrition Facts: Seeds, pumpkin seeds (pepitas), raw

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Food Description:
(fdcid: 2515380)
 Seeds, pumpkin seeds (pepitas), raw
Food Category: Nut and Seed Products
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		555
% Daily Value*
Total Fat 40.03g 51.3%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 18.68g 6.8%
Dietary Fiber 5.08g 18.1%
Total Sugars 0g
Includes 0g Added Sugars 0%
Protein 29.91g 59.8%
Vitamin D 0mcg 0%
Calcium 37.38mg 2.9%
Iron 8.36mg 46.5%
Potassium 691.2mg 14.7%
Vitamin A 0mcg 0%
Vitamin C 0mg 0%
Phosphorus 1,150mg 92%
Magnesium 499.7mg 119%
Zinc 6.34mg 57.6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources (555 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 18.68 74.70 13.5% 45-65%
Protein 29.91 119.63 21.6% 10-35%
Total Fat 40.03 360.27 65.0% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Protein 29.908 g 59.82%
Iron, Fe 8.363 mg 46.46%
Fiber, total dietary 5.079 g 18.14%
Potassium, K 691.2 mg 14.71%

Potential Health Risk Nutrients
Nutrient Amount DV%
Total lipid (fat) 40.03 g 51.32%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Manganese, Mn 4.121 mg 179.17%
Copper, Cu 1.225 mg 136.11%
Magnesium, Mg 499.7 mg 118.98%
Phosphorus, P 1,150 mg 92.00%
Zinc, Zn 6.341 mg 57.65%
Selenium, Se 20.52 µg 37.31%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 6.621 g
Energy (Atwater General Factors) 554.602 kcal 27.73% 2,000 kcal
Energy (Atwater Specific Factors) 514.8392 kcal
Nitrogen 5.643 g
Protein 29.9079 g 59.82% 50 g
Total lipid (fat) 40.03 g 51.32% 78 g
Ash 4.766 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 37.38 mg 2.88% 1,300 mg
Iron, Fe 8.363 mg 46.46% 18 mg
Magnesium, Mg 499.7 mg 118.98% 420 mg
Phosphorus, P 1150 mg 92.00% 1,250 mg
Potassium, K 691.2 mg 14.71% 4,700 mg
Sodium, Na 0 mg 0.00% 2,300 mg
Zinc, Zn 6.341 mg 57.65% 11 mg
Copper, Cu 1.225 mg 136.11% 0.9 mg
Manganese, Mn 4.121 mg 179.17% 2.3 mg
Selenium, Se 20.52 µg 37.31% 55 µg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 18.6751 g 6.79% 275 g
Fiber, total dietary 5.079 g 18.14% 28 g



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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