Nutrition values of Seeds, pumpkin and squash seed kernels, dried
according to USDA Food Composition Database Standard Reference 04.2018
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The following nutrition values are sourced from: USDA Food Composition Database Standard Reference 04.20181.
Nutrition values
Amount per 100g (edible portion)
Nutrition Facts
Nutrition Facts
Amount per 100g (edible portion)
Daily Value %*
Nutrition Facts
Fat
49.05
ggram
Fatty acids, total saturated
8.659
ggram
Fatty acids, total monounsaturated
16.242
ggram
Fatty acids, total polyunsaturated
20.976
ggram
Carbohydrates
10.71
ggram
Sugarstotal
1.40
ggram
Starch
1.47
ggram
Dietary fibertotal dietary fiber
6.0
ggram
Protein
30.23
ggram
Vitamin Ctotal ascorbic acid
CalciumCa
MagnesiumMg
SodiumNa
7
mgmiligram
Detailed Values
Energy
Amount per 100g (edible portion)
Daily Value %*
Energytotal energy
559
kcalkilocalorie
Energytotal energy
2339
kjkilojoule
Carbohydrates
Amount per 100g (edible portion)
Daily Value %*
Carbohydrates
10.71
ggram
Starch
1.47
ggram
Sugarstotal
1.40
ggram
Sucrose
1.13
ggram
GlucoseD-Glucose, Dextrose
0.13
ggram
Fructose
0.15
ggram
Lactose
0.00
ggram
Maltose
0.00
ggram
Galactose
0.00
ggram
Dietary fibertotal dietary fiber
6.0
ggram
Fat
Amount per 100g (edible portion)
Daily Value %*
Fat
49.05
ggram
Fatty acids, total saturated
8.659
ggram
4:0
0.000
ggram
6:0
0.001
ggram
8:0
0.000
ggram
10:0
0.003
ggram
12:0
0.006
ggram
14:0
0.059
ggram
15:0
0.008
ggram
16:0
5.364
ggram
17:0
0.037
ggram
18:0
2.869
ggram
20:0
0.212
ggram
22:0
0.057
ggram
24:0
0.044
ggram
Fatty acids, total monounsaturated
16.242
ggram
14:1
0.000
ggram
15:1
0.000
ggram
16:1 undifferentiated
0.048
ggram
16:1 c
0.048
ggram
16:1 t
0.000
ggram
17:1
0.000
ggram
18:1 undifferentiated
16.133
ggram
18:1 c
16.108
ggram
20:1
0.056
ggram
22:1 undifferentiated
0.001
ggram
22:1 c
0.000
ggram
22:1 t
0.001
ggram
24:1 c
0.005
ggram
18:1 t
0.025
ggram
Fatty acids, total polyunsaturated
20.976
ggram
18:2 undifferentiated
20.710
ggram
18:2 CLAs
0.004
ggram
18:2 n-6 c,c
20.667
ggram
18:2 t not further defined
0.039
ggram
20:2 n-6 c,c
0.004
ggram
18:3 undifferentiated
0.120
ggram
18:3 n-3 c,c,c (ALA)
0.120
ggram
18:3 n-6 c,c,c
0.000
ggram
20:3 undifferentiated
0.000
ggram
20:3 n-3
0.000
ggram
20:3 n-6
0.000
ggram
18:4
0.000
ggram
20:4 undifferentiated
0.131
ggram
22:4
0.006
ggram
20:5 n-3 (EPA)
0.000
ggram
22:5 n-3 (DPA)
0.000
ggram
22:6 n-3 (DHA)
0.000
ggram
Fatty acids, total trans
0.064
ggram
Fatty acids, total trans-monoenoic
0.026
ggram
Fatty acids, total trans-polyenoic
0.039
ggram
Protein
Amount per 100g (edible portion)
Daily Value %*
Protein
30.23
ggram
Alanine
1.485
ggram
Arginine
5.353
ggram
Aspartic acid
2.960
ggram
Cystine
0.332
ggram
Glutamic acid
6.188
ggram
Glycine
1.843
ggram
Histidine
0.780
ggram
Isoleucine
1.281
ggram
Leucine
2.419
ggram
Lysine
1.236
ggram
Phenylalanine
1.733
ggram
Proline
1.316
ggram
Serine
1.673
ggram
Threonine
0.998
ggram
Tryptophan
0.576
ggram
Tyrosine
1.093
ggram
Valine
1.579
ggram
Methionine
0.603
ggram
Vitamins
Amount per 100g (edible portion)
Daily Value %*
Vitamins
Vitamin A
16
iuinternational units
Vitamin A
1
μgmicrogram
RetinolVitamin A1
0
μgmicrogram
Alpha Carotene
1
μgmicrogram
Beta Carotene
9
μgmicrogram
Cryptoxanthin, beta
1
μgmicrogram
Lutein + Zeaxanthin
74
μgmicrogram
Thiamin
RiboflavinVitamin B-2
NiacinVitamin B-3
4.987
mgmiligram
Pantothenic acidVitamin B-5
Vitamin B-6
FolateIncludes folate from food plus folic acid
58
μgmicrogram
FolateIncludes folate from food plus folic acid
Folate, food
58
μgmicrogram
Folic acid
0
μgmicrogram
Vitamin B-12Cobalamin
Vitamin B-12, added
0.00
μgmicrogram
Vitamin Ctotal ascorbic acid
Vitamin DVitamin D2+D3
0
iuinternational units
Vitamin DVitamin D2+D3
0.0
μgmicrogram
Vitamin E
Alpha-Tocopherol
Beta-Tocopherol
0.03
mgmiligram
Gamma-Tocopherol
35.10
mgmiligram
Detla-Tocopherol
0.44
mgmiligram
Alpha-Tocotrienol
0.00
mgmiligram
Beta-Tocotrienol
0.00
mgmiligram
Gamma-Tocotrienol
0.06
mgmiligram
Delta-Tocotrienol
0.00
mgmiligram
Vitamin E, added
0.00
mgmiligram
Vitamin KVitamin K1+K2
Vitamin K1 (phylloquinone)
7.3
μgmicrogram
dihydrophylloquinone
0.0
μgmicrogram
Vitamin K2
Menaquinone-4
0.0
μgmicrogram
Lycopene
0
μgmicrogram
Choline, total
Minerals
Amount per 100g (edible portion)
Daily Value %*
MineralsCa
CalciumCa
MagnesiumMg
IronFe
SodiumNa
7
mgmiligram
PhosphorusP
PotassiumK
809
mgmiligram
ZincZn
SeleniumSe
CopperCu
1.343
mgmiligram
ManganeseMn
Sterols
Amount per 100g (edible portion)
Daily Value %*
Sterols
Cholesterolcholesterol, total
0
mgmiligram
Other
Amount per 100g (edible portion)
Daily Value %*
Other
Water
5.23
ggram
Alcohol, ethyl
0.0
ggram
Ash in food
4.78
ggram
Caffeine
0
mgmiligram
Theobromine
0
mgmiligram
An empty value in the table means that no value is available and nothing is being said about it. 0 / 0.0 / 0.000 means that the nutrient is not contained at all or only in slight amounts.
The table above contains values from the following nutrition databases.
Notices
* Calculating the percentages of daily intake are for a 45 year old person and the average of man and woman. For the calculation the recommended dietary allowance (RDA) is used and, if not available, estimates of adequate intake (AI) or estimates of average requirement (EAR) are used.
** Calculated with the following factors: carbohydrates 4.1 kcal/g, proteins 3.5 kcal/g, fat 8.4 kcal/g, fibers 2 kcal/g, alcohol 7 kcal/g.
Sources
1
US Department of Agriculture. Agricultural Research Service. (2018). USDA National Nutrient Database for Standard Reference, Legacy (2018). Retrieved from https://ndb.nal.usda.gov/ndb/ at 2018-12-18.