#1: Dried Pumpkin and Squash Seeds×
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Nutrition Comparison of Dried Pumpkin and Squash Seeds, Dried Pumpkin and Squash Seeds, and Dried Pumpkin and Squash Seeds

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Dried Pumpkin and Squash Seeds100 grams (x1)28% DV559 calories
  • Dried Pumpkin and Squash Seeds1 cup (x1)36% DV721 calories
  • Dried Pumpkin and Squash Seeds1 oz (x1)8% DV159 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Dried Pumpkin and Squash Seeds100 grams (x1)75% DV49.1g
  • Dried Pumpkin and Squash Seeds1 cup (x1)97% DV63.3g
  • Dried Pumpkin and Squash Seeds1 oz (x1)21% DV13.9g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Dried Pumpkin and Squash Seeds100 grams (x1)4% DV10.7g
  • Dried Pumpkin and Squash Seeds1 cup (x1)5% DV13.8g
  • Dried Pumpkin and Squash Seeds1 oz (x1)1% DV3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Dried Pumpkin and Squash Seeds100 grams (x1)60% DV30.2g
  • Dried Pumpkin and Squash Seeds1 cup (x1)78% DV39g
  • Dried Pumpkin and Squash Seeds1 oz (x1)17% DV8.6g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Dried Pumpkin and Squash Seeds100 grams (x1)0% DV0mg
  • Dried Pumpkin and Squash Seeds1 cup (x1)0% DV0mg
  • Dried Pumpkin and Squash Seeds1 oz (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Dried Pumpkin and Squash Seeds100 grams (x1)24% DV6g
  • Dried Pumpkin and Squash Seeds1 cup (x1)31% DV7.7g
  • Dried Pumpkin and Squash Seeds1 oz (x1)7% DV1.7g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Dried Pumpkin and Squash Seeds100 grams (x1)3% DV1.4g
  • Dried Pumpkin and Squash Seeds1 cup (x1)4% DV1.8g
  • Dried Pumpkin and Squash Seeds1 oz (x1)1% DV0.4g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Dried Pumpkin and Squash Seeds100 grams (x1)49% DV8.8mg
  • Dried Pumpkin and Squash Seeds1 cup (x1)63% DV11.4mg
  • Dried Pumpkin and Squash Seeds1 oz (x1)14% DV2.5mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Dried Pumpkin and Squash Seeds100 grams (x1)4% DV46mg
  • Dried Pumpkin and Squash Seeds1 cup (x1)5% DV59.3mg
  • Dried Pumpkin and Squash Seeds1 oz (x1)1% DV13.1mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Dried Pumpkin and Squash Seeds100 grams (x1)17% DV809mg
  • Dried Pumpkin and Squash Seeds1 cup (x1)22% DV1043.6mg
  • Dried Pumpkin and Squash Seeds1 oz (x1)5% DV229.8mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)10012928
Calories
(%DV)
559
(28%)
721
(36%)
159
(8%)
Fat (g)
(%DV)
49.1
(75%)
63.3
(97%)
13.9
(21%)
Protein (g)
(%DV)
30.2
(60%)
39
(78%)
8.6
(17%)
Carbohydrates (g)
(%DV)
10.7
(4%)
13.8
(5%)
3
(1%)
Sugar (g)
(%DV)
1.4
(3%)
1.8
(4%)
0.4
(1%)
Fiber (g)
(%DV)
6
(24%)
7.7
(31%)
1.7
(7%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
8.7
(43%)
11.2
(56%)
2.5
(12%)
Net Carbs (g)4.76.11.3
Trans Fats (g)0.10.10
 Minerals
Food ##1#2#3
Weight (g)10012928
Calcium (mg)
(%DV)
46
(4%)
59.3
(5%)
13.1
(1%)
Iron (mg)
(%DV)
8.8
(49%)
11.4
(63%)
2.5
(14%)
Potassium (mg)
(%DV)
809
(17%)
1043.6
(22%)
229.8
(5%)
Magnesium (mg)
(%DV)
592
(141%)
763.7
(182%)
168.1
(40%)
Phosphorus (mg)
(%DV)
1233
(99%)
1590.6
(127%)
350.2
(28%)
Sodium (mg)
(%DV)
7
(0%)
9
(0%)
2
(0%)
Zinc (mg)
(%DV)
7.8
(71%)
10.1
(92%)
2.2
(20%)
Copper (mg)
(%DV)
1.3
(149%)
1.7
(192%)
0.4
(42%)
Manganese (mg)
(%DV)
4.5
(198%)
5.9
(255%)
1.3
(56%)
Selenium (μg)
(%DV)
9.4
(17%)
12.1
(22%)
2.7
(5%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)10012928
Vitamin A, RAE (μg)
(%DV)
1
(0%)
1.3
(0%)
0.3
(0%)
Vitamin C (mg)
(%DV)
1.9
(2%)
2.5
(3%)
0.5
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.3
(23%)
0.4
(29%)
0.1
(6%)
Riboflavin (B2) (mg)
(%DV)
0.2
(12%)
0.2
(15%)
0
(3%)
Niacin (B3) (mg)
(%DV)
5
(31%)
6.4
(40%)
1.4
(9%)
Vitamin B5 (PA) (mg)
(%DV)
0.8
(15%)
1
(19%)
0.2
(4%)
Vitamin B6 (mg)
(%DV)
0.1
(8%)
0.2
(11%)
0
(2%)
Folate (B9) (μg)
(%DV)
58
(15%)
74.8
(19%)
16.5
(4%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
58
(15%)
74.8
(19%)
16.5
(4%)
Folate (DFE) (μg)
(%DV)
58
(15%)
74.8
(19%)
16.5
(4%)
Choline (mg)
(%DV)
63
(11%)
81.3
(15%)
17.9
(3%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
16
(1%)
20.6
(1%)
4.5
(0%)
Beta Carotene (μg)
(%RDA)
9
(0%)
11.6
(0%)
2.6
(0%)
Alpha Carotene (μg)
(%RDA)
1
(0%)
1.3
(0%)
0.3
(0%)
Beta Crypt (μg)
(%RDA)
1
(0%)
1.3
(0%)
0.3
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)7495.521
Vitamin E (mg)
(%DV)
2.2
(15%)
2.8
(19%)
0.6
(4%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
7.3
(6%)
9.4
(8%)
2.1
(2%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)000
 Other
Food ##1#2#3
Weight (g)10012928
Water (g)5.26.71.5
Ash (g)561
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)10012928
Sucrose (g)1.11.50.3
Glucose (g)0.10.20
Fructose (g)0.20.20
Lactose (g)000
Maltose (g)000
Galactose (g)000
Starch (g)1.51.90.4
 Fats
Food ##1#2#3
Weight (g)10012928
Omega 3s (mg)
(%AI)
120
(8%)
155
(10%)
34
(2%)
Omega 6s (mg)
(%AI)
20724
(122%)
26734
(157%)
5886
(35%)
Omega 3 to Omega 6 Ratio0.01
 
0.01
 
0.01
 
Omega 6 to Omega 3 Ratio172.7
 
172.7
 
172.7
 
4:0 (mg)000
6:0 (mg)110
8:0 (mg)000
10:0 (mg)341
12:0 (mg)682
13:0 (mg)~~~
14:0 (mg)597617
15:0 (mg)8102
16:0 (mg)536469201523
17:0 (mg)374811
18:0 (mg)28693701815
20:0 (mg)21227360
22:0 (mg)577416
24:0 (mg)445712
Monosaturated Fats (mg)16242
 
20952
 
4613
 
14:1 (mg)000
15:1 (mg)000
16:1 undifferentiated (mg)486214
16:1 c (mg)486214
16:1 t (mg)000
17:1 (mg)000
18:1 undifferentiated (mg)16133208124582
18:1 c (mg)16108207794575
18:1 t (mg)25327
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)567216
22:1 undifferentiated (mg)1
 
1
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)561
Polyunsaturated Fats (mg)20976
 
27059
 
5957
 
18:2 undifferentiated (mg)20710267165882
18:2 n-6 c,c (mg)20667266605869
18:2 CLAs (mg)451
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)39
 
50
 
11
 
18:3 undifferentiated (mg)12015534
Alpha Linolenic Acid (ALA) (mg)120
 
155
 
34
 
18:3 n-6 c,c,c (mg)000
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)451
20:3 undifferentiated (mg)000
20:3 n-3 (mg)000
20:3 n-6 (mg)000
20:4 undifferentiated (mg)131
 
169
 
37
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)682
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)26
 
34
 
7
 
Fatty acids, total trans-polyenoic (mg)39
 
50
 
11
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)10012928
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
576
(206%)
743
(265%)
164
(58%)
Threonine (mg)
(%RDI)
998
(95%)
1287
(123%)
283
(27%)
Isoleucine (mg)
(%RDI)
1281
(92%)
1652
(118%)
364
(26%)
Leucine (mg)
(%RDI)
2419
(89%)
3121
(114%)
687
(25%)
Lysine (mg)
(%RDI)
1236
(59%)
1594
(76%)
351
(17%)
Methionine (mg)
(%RDI)
603
(83%)
778
(107%)
171
(24%)
Cystine (mg)
(%RDI)
332
(116%)
428
(149%)
94
(33%)
Phenylalanine (mg)
(%RDI)
1733
(198%)
2236
(255%)
492
(56%)
Tyrosine (mg)
(%RDI)
1093
(125%)
1410
(161%)
310
(35%)
Valine (mg)
(%RDI)
1579
(87%)
2037
(112%)
448
(25%)
Arginine (mg)535369051520
Histidine (mg)
(%RDI)
780
(111%)
1006
(144%)
222
(32%)
Alanine (mg)14851916422
Aspartic acid (mg)29603818841
Glutamic acid (mg)618879831757
Glycine (mg)18432377523
Proline (mg)13161698374
Serine (mg)16732158475
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.