Food Nutrition Facts:
Seeds, pumpkin and squash seeds, whole, roasted, without salt

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Food Description:
(fdcid: 170188)
 Seeds, pumpkin and squash seeds, whole, roasted, without salt
Scientific Name: Cucurbita spp.
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 		446
% Daily Value*
Total Fat 19.4g 24.9%
Saturated Fat 3.67g 18.4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 18mg 0.8%
Total Carbohydrate 53.75g 19.5%
Dietary Fiber 18.4g 65.7%
Total Sugars 0g
Includes 0g Added Sugars 0%
Protein 18.55g 37.1%
Vitamin D 0mcg 0%
Calcium 55mg 4.2%
Iron 3.31mg 18.4%
Potassium 919mg 19.6%
Vitamin A 3 mcg 0.3%
Vitamin C 0.3mg 0.3%
Thiamin 0.03mg 2.8%
Riboflavin 0.05mg 4%
Niacin 0.29mg 1.8%
Vitamin B6 0.04mg 2.2%
Folate 9mcg DFE 2.2%
Phosphorus 92mg 7.4%
Magnesium 262mg 62.4%
Zinc 10.3mg 93.6%
* 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
(Calculated1: 464 kcal, Reported: 446 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 53.75 215.00 46.4% 45-65%
Protein 18.55 74.20 16.0% 10-35%
Total Fat 19.4 174.60 37.6% 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%
Fiber, total dietary 18.4 g 65.71%
Protein 18.55 g 37.10%
Potassium, K 919 mg 19.55%
Iron, Fe 3.31 mg 18.39%

Potential Health Risk Nutrients
Nutrient Amount DV%
Total lipid (fat) 19.4 g 24.87%
Fatty acids, total saturated 3.67 g 18.35%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Zinc, Zn 10.3 mg 93.64%
Copper, Cu 0.69 mg 76.67%
Magnesium, Mg 262 mg 62.38%
Manganese, Mn 0.496 mg 21.57%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 4.5 g
Energy 446 kcal 22.30% 2,000 kcal
Energy 1866 kJ
Protein 18.55 g 37.10% 50 g
Total lipid (fat) 19.4 g 24.87% 78 g
Ash 3.8 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 55 mg 4.23% 1,300 mg
Iron, Fe 3.31 mg 18.39% 18 mg
Magnesium, Mg 262 mg 62.38% 420 mg
Phosphorus, P 92 mg 7.36% 1,250 mg
Potassium, K 919 mg 19.55% 4,700 mg
Sodium, Na 18 mg 0.78% 2,300 mg
Zinc, Zn 10.3 mg 93.64% 11 mg
Copper, Cu 0.69 mg 76.67% 0.9 mg
Manganese, Mn 0.496 mg 21.57% 2.3 mg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 0.3 mg 0.33% 90 mg
Thiamin (Vitamin B1) 0.034 mg 2.83% 1.2 mg
Riboflavin (Vitamin B2) 0.052 mg 4.00% 1.3 mg
Niacin (Vitamin B3) 0.286 mg 1.79% 16 mg
Pantothenic acid (Vitamin B5) 0.056 mg 1.12% 5 mg
Vitamin B6 0.037 mg 2.18% 1.7 mg
Folate, total (Vitamin B9) 9 µg 2.25% 400 µg
Folic acid 0 µg
Folate, food 9 µg 2.25% 400 µg
Folate, DFE 9 µg 2.25% 400 µg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin A, RAE 3 µg 0.33% 900 µg
Retinol 0 µg
Vitamin A, IU 62 IU 1.24% 5,000 IU
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.326 g
Threonine 0.683 g
Isoleucine 0.956 g
Leucine 1.572 g
Lysine 1.386 g
Methionine 0.417 g
Cystine 0.228 g
Phenylalanine 0.924 g
Tyrosine 0.77 g
Valine 1.491 g
Arginine 3.049 g
Histidine 0.515 g
Alanine 0.875 g
Aspartic acid 1.873 g
Glutamic acid 3.262 g
Glycine 1.358 g
Proline 0.756 g
Serine 0.868 g

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 53.75 g 19.55% 275 g
Fiber, total dietary 18.4 g 65.71% 28 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 3.67 g 18.35% 20 g
SFA 12:0 0.019 g
SFA 14:0 0.022 g
SFA 16:0 2.374 g
SFA 18:0 1.189 g
Fatty acids, total monounsaturated 6.032 g
MUFA 16:1 0.042 g
MUFA 18:1 5.985 g
Fatty acids, total polyunsaturated 8.844 g
PUFA 18:2 8.759 g
PUFA 18:3 0.077 g
Cholesterol 0 mg 0.00% 300 mg



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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