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Seeds pumpkin and squash seed kernels roasted without salt

Serving Size:
Nutrient%DV
Calories 163kcal 8%
Fat 13.93g 21%
Protein 8.47g 17%
Carbohydrate 4.18g ~
Sugars 0.37g ~
Fiber 1.8g 5%
Cholesterol 0mg ~
Saturated Fats 2.426g ~
Calcium, Ca 15mg 2%
Iron, Fe 2.29mg 13%
Potassium, K 224mg 6%
Magnesium, Mg 156mg 39%
Vitamin A, IU 2IU 0%
Vitamin C 0.5mg 1%
Vitamin B-12 0μg 0%

Macronutrients%DV
Calories163kcal 8%
Fat13.93g 21%
Protein8.47g 17%
Carbohydrate4.18g ~
Sugars0.37g ~
Fiber1.8g 5%
Cholesterol0mg ~
Saturated Fats2.426g ~
Net Carbs2g ~
Energy682kJ ~
Trans Fatty Acids0.012g ~
Minerals%DV
Calcium, Ca15mg 2%
Iron, Fe2.29mg 13%
Potassium, K224mg 6%
Magnesium, Mg156mg 39%
Phosphorus, P333mg 33%
Sodium, Na5mg 0%
Zinc, Zn2.17mg 14%
Copper, Cu0.362mg 18%
Manganese, Mn1.275mg 64%
Selenium, Se2.7μg 4%
Fluoride, F~μg ~
Vitamins%DV
Vitamin A, IU2IU 0%
Vitamin C0.5mg 1%
Vitamin B-120μg 0%
Thiamin (B1)0.02mg 1%
Riboflavin (B2)0.043mg 3%
Niacin (B3)1.258mg 6%
Pantothenic acid (B5)0.162mg ~
Vitamin B-60.028mg 1%
Folate (B9)16μg 4%
Folic acid0μg ~
Food Folate16μg ~
Folate DFE16μg ~
Choline17.9mg 3%
Vitamin A, RAE0μg ~
Retinol0μg ~
Carotene, beta1μg ~
Carotene, alpha0μg ~
Cryptoxanthin, beta0μg ~
Lycopene0μg ~
Lutein + zeaxanthin~μg ~
Vitamin E (alpha-tocopherol)0.16mg 1%
Vitamin D0IU 0%
Vitamin D2 (ergocalciferol)~μg ~
Vitamin D3 (cholecalciferol)~μg ~
Vitamin K (phylloquinone)1.3μg 2%
Vitamin K1 Dihydrophylloquinone0μg ~
Menaquinone-40μg ~
Other
Water0.58g ~
Ash1.24g ~
Alcohol0g ~
Caffeine0mg ~
Theobromine0mg ~
Carbohydrates
Sucrose0.32g ~
Glucose (Dextrose)0.02g ~
Fructose0.02g ~
Lactose0g ~
Maltose0g ~
Galactose0g ~
Starch0.21g ~
Fats%RDI
4:00g ~
6:00.002g ~
8:00.001g ~
10:00.001g ~
12:00.002g ~
13:0~g ~
14:00.016g ~
15:00.002g ~
16:01.474g ~
17:00.011g ~
18:00.827g ~
20:00.061g ~
22:00.017g ~
24:00.012g ~
Fatty acids, total monounsaturated4.468g ~
14:10g ~
15:10g ~
16:1 undifferentiated0.012g ~
16:1 c0.012g ~
16:1 t0g ~
17:10g ~
18:1 undifferentiated4.438g ~
18:1 c4.434g ~
18:1 t0.004g ~
18:1-11 t (18:1t n-7)~g ~
20:10.015g ~
22:1 undifferentiated0g ~
22:1 c~g ~
22:1 t~g ~
24:1 c0.003g ~
Fatty acids, total polyunsaturated5.639g ~
18:2 undifferentiated5.564g ~
18:2 n-6 c,c5.555g ~
18:2 CLAs0.001g ~
18:2 t,t~g ~
18:2 i~g ~
18:2 t not further defined0.007g ~
18:3 undifferentiated0.032g ~
18:3 n-3 c,c,c (ALA)0.032g ~
18:3 n-6 c,c,c0g ~
18:3i~g ~
18:40g ~
20:2 n-6 c,c0.003g ~
20:3 undifferentiated0g ~
20:3 n-30g ~
20:3 n-60g ~
20:4 undifferentiated0.035g ~
20:4 n-6~g ~
20:5 n-3 (EPA)0g ~
21:5~g ~
22:40.001g ~
22:5 n-3 (DPA)0g ~
22:6 n-3 (DHA)0g ~
Fatty acids, total trans-monoenoic0.005g ~
Fatty acids, total trans-polyenoic0.007g ~
Phytosterols~mg ~
Stigmasterol0mg ~
Campesterol1mg ~
Beta-sitosterol4mg ~
Amino Acids%RDI
Betaine0.4mg ~
Tryptophan0.162g ~
Threonine0.28g ~
Isoleucine0.359g ~
Leucine0.678g ~
Lysine0.346g ~
Methionine0.169g ~
Cystine0.093g ~
Phenylalanine0.486g ~
Tyrosine0.306g ~
Valine0.443g ~
Arginine1.501g ~
Histidine0.219g ~
Alanine0.416g ~
Aspartic acid0.83g ~
Glutamic acid1.735g ~
Glycine0.517g ~
Proline0.369g ~
Serine0.469g ~
Hydroxyproline~g ~

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.

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