Information on Nutritional Supplements
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Nutrition values of Seeds, pumpkin and squash seeds, whole, roasted, without salt

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)
Change amountg
Nutrition Facts

Nutrition Facts

Amount per 100g (edible portion)
Daily Value %*
Nutrition Facts
Fat
19.40
ggram
Fatty acids, total saturated
3.670
ggram
Fatty acids, total monounsaturated
6.032
ggram
Fatty acids, total polyunsaturated
8.844
ggram
Carbohydrates
53.75
ggram
Dietary fibertotal dietary fiber
18.4
ggram
Protein
18.55
ggram
Vitamin Ctotal ascorbic acid
0.3
mgmiligram
0%
CalciumCa
55
mgmiligram
6%
MagnesiumMg
262
mgmiligram
71%
SodiumNa
18
mgmiligram

Calorie Distribution**

Calorie ratio: Seeds, pumpkin and squash seeds, whole, roasted, without salt (chart, nutrition data)
%-Energy
Carbohydrates
54 g
219 kcal
45%
Protein
19 g
64 kcal
13%
Fat
19 g
162 kcal
34%
Alcohol
0 g
0 kcal
0%
Fiber
18 g
37 kcal
8%
Total energy calculated**
482 kcal
100%
Detailed Values

Energy

Amount per 100g (edible portion)
Daily Value %*
Energytotal energy
446
kcalkilocalorie
Energytotal energy
1866
kjkilojoule

Carbohydrates

Amount per 100g (edible portion)
Daily Value %*
Carbohydrates
53.75
ggram
Dietary fibertotal dietary fiber
18.4
ggram

Fat

Amount per 100g (edible portion)
Daily Value %*
Fat
19.40
ggram
Fatty acids, total saturated
3.670
ggram
12:0
0.019
ggram
14:0
0.022
ggram
16:0
2.374
ggram
18:0
1.189
ggram
Fatty acids, total monounsaturated
6.032
ggram
16:1 undifferentiated
0.042
ggram
18:1 undifferentiated
5.985
ggram
Fatty acids, total polyunsaturated
8.844
ggram
18:2 undifferentiated
8.759
ggram
18:3 undifferentiated
0.077
ggram

Protein

Amount per 100g (edible portion)
Daily Value %*
Protein
18.55
ggram
Alanine
0.875
ggram
Arginine
3.049
ggram
Aspartic acid
1.873
ggram
Cystine
0.228
ggram
Glutamic acid
3.262
ggram
Glycine
1.358
ggram
Histidine
0.515
ggram
Isoleucine
0.956
ggram
Leucine
1.572
ggram
Lysine
1.386
ggram
Phenylalanine
0.924
ggram
Proline
0.756
ggram
Serine
0.868
ggram
Threonine
0.683
ggram
Tryptophan
0.326
ggram
Tyrosine
0.770
ggram
Valine
1.491
ggram
Methionine
0.417
ggram

Vitamins

Amount per 100g (edible portion)
Daily Value %*
Vitamins
Vitamin A
62
iuinternational units
Vitamin A
3
μgmicrogram
RetinolVitamin A1
0
μgmicrogram
Thiamin
0.034
mgmiligram
3%
RiboflavinVitamin B-2
0.052
mgmiligram
4%
NiacinVitamin B-3
0.286
mgmiligram
Pantothenic acidVitamin B-5
0.056
mgmiligram
1%
Vitamin B-6
0.037
mgmiligram
3%
FolateIncludes folate from food plus folic acid
9
μgmicrogram
FolateIncludes folate from food plus folic acid
9
μg-dfemicrogram dietary folate equivalent
2%
Folate, food
9
μgmicrogram
Folic acid
0
μgmicrogram
Vitamin B-12Cobalamin
0.00
μgmicrogram
0%
Vitamin Ctotal ascorbic acid
0.3
mgmiligram
0%
Vitamin DVitamin D2+D3
0
iuinternational units
Vitamin DVitamin D2+D3
0.0
μgmicrogram

Minerals

Amount per 100g (edible portion)
Daily Value %*
MineralsCa
CalciumCa
55
mgmiligram
6%
MagnesiumMg
262
mgmiligram
71%
IronFe
3.31
mgmiligram
25%
SodiumNa
18
mgmiligram
PhosphorusP
92
mgmiligram
13%
PotassiumK
919
mgmiligram
ZincZn
10.30
mgmiligram
108%
CopperCu
0.690
mgmiligram
ManganeseMn
0.496
mgmiligram
24%

Sterols

Amount per 100g (edible portion)
Daily Value %*
Sterols
Cholesterolcholesterol, total
0
mgmiligram

Other

Amount per 100g (edible portion)
Daily Value %*
Other
Water
4.50
ggram
Ash in food
3.80
ggram

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.