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Seeds, Pumpkin And Squash Seed Kernels, Dried
Nutrients
Unit
Value per 100g
Water
g
5.23
Energy
kcal
559
Protein
g
30.23
Fat (Total)
g
49.05
Fatty Acids (Saturated)
g
8.659
Fatty Acids (Monounsaturated)
g
16.242
Fatty Acids (Polyunsaturated)
g
20.976
Cholesterol
mg
0
Carbohydrate
g
10.71
Fiber (Total Dietary)
g
6
Sugar (Total)
g
1.4
Ash
g
4.78
Minerals
Unit
Value per 100g
Calcium
mg
46
Iron
mg
8.82
Magnesium
mg
592
Phosphorus
mg
1233
Potassium
mg
809
Sodium
mg
7
Zinc
mg
7.81
Copper
mg
1.343
Manganese
mg
4.543
Selenium
µg
9.4
Vitamin A (Retinol)
Vitamins
µg
Unit
0
Value per 100g
Vitamin A IU
IU
16
Vitamin A RAE
µg
1
Alpha Carotene
µg
1
Beta Carotene
µg
9
Beta Cryptoxanthin
µg
1
Lycopene
µg
0
Lutein + Zeaxanthin
µg
74
Vitamin B1 (Thiamin)
mg
0.273
Vitamin B2 (Riboflavin)
mg
0.153
Vitamin B3 (Niacin)
mg
4.987
Vitamin B5 (Pantothenic Acid)
mg
0.75
Vitamin B6
mg
0.143
Vitamin B9 (Folate) (Total)
µg
58
Folic Acid
µg
0
Food Folate
µg
58
Folate DFE
µg
58
Choline (Total)
mg
63
Vitamin B12
µg
0
Vitamin C (Ascorbic Acid)
mg
1.9
Vitamin D
µg
0
Vitamin D IU
IU
0
Vitamin E
mg
2.18
Vitamin K
µg
7.3
Source: USDA Food Database