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      Seeds, pumpkin and squash seeds, whole, roasted, with salt added
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      Seeds, pumpkin and squash seeds, whole, roasted, with salt added

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      Nutrition Facts
      Serving Size
      1 cup (64g)
      Calories285
      % Daily Value *
      Total Fat 12.4g16%
      Saturated Fat 2.3g12%
      Trans Fat --g
      Cholesterol 0mg0%
      Sodium 1626.2mg68%
      Total Carbohydrate 34.4g13%
      Dietary Fiber 11.8g42%
      Total Sugars --g--%
      Includes --g Added Sugars--%
      Protein 11.9g24%
      Vitamin C 0.19mg0%
      Vitamin D 0mcg0%
      Iron 2.1mg12%
      Calcium 35.2mg3%
      Potassium 588.2mg13%
      Phosphorus 58.9mg5%
      *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
      -- = missing data
      Quick Stats
      • Calories 285 14% DV
      • Protein 12g 24% DV
      • Carbs 34g 13% DV
      • Fat 12g 16% DV
      • Fiber 12g 42% DV
      • Sugar --g --% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 285 calories in Seeds, pumpkin and squash seeds, whole, roasted, with salt added coming from 16% protein, 46% carbs, 38% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient componenets for Seeds, pumpkin and squash seeds, whole, roasted, with salt added. This food consists of 4.68% water, 19.28% protein, 55.87% carbs, 20.17% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight64g
      Calories 285 14%
      Fat 12.4g 16%
      Protein 11.9g 24%
      Carbohydrate 34.4g 13%
      Sugars --g --%
      Fiber 11.8g 42%
      Cholesterol 0mg 0%
      Saturated Fats 2.3g 12%
      Net-Carbs 22.6g
      Trans Fatty Acids --g
      Minerals
      -- = missing data %DV
      Weight64g
      Calcium 35.2mg 3%
      Iron, Fe 2.1mg 12%
      Potassium, K 588.2mg 13%
      Magnesium 167.7mg 40%
      Phosphorus, P 58.9mg 5%
      Sodium 1626.2mg 68%
      Zinc, Zn 6.6mg 60%
      Copper, Cu 0.44mg 49%
      Manganese 0.32mg 14%
      Selenium, Se --mcg --%
      Fluoride, F --mcg --%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight64g
      Vitamin A, RAE 1.9mcg 0%
      Vitamin C 0.19mg 0%
      Thiamin (B1) 0.02mg 2%
      Riboflavin (B2) 0.03mg 3%
      Niacin (B3) 0.18mg 1%
      Vitamin B5 (PA) 0.04mg 1%
      Vitamin B6 0.02mg 1%
      Biotin --mcg
      Folate (B9) 5.8mcg 1%
      Folic acid 0mcg 0%
      Food Folate 5.8mcg 1%
      Folate DFE 5.8mcg 1%
      Choline 25mg 5%
      Vitamin B12 0mcg 0%
      Retinol 0mcg
      Carotene, beta --mcg --%
      Carotene, alpha --mcg --%
      Cryptoxanthin, beta --mcg --%
      Vitamin A, IU 39.7IU
      Lycopene --mcg
      Lut + Zeaxanthin --mcg
      Vitamin E --mg --%
      Vitamin D 0mcg 0%
      Vitamin D2 --mcg
      Vitamin D3 --mcg
      Vitamin D (IU) 0IU 0%
      Vitamin K --mcg --%
      Vitamin K1 --mcg
      Menaquinone-4 (K2) --mcg
      Other
      -- = missing data
      Weight64g
      Water 2.9g
      Ash 2g
      Alcohol --g
      Caffeine --mg
      Theobromine --mg
      PRAL score -9.28
      Carbs & Sugars
      -- = missing data %DV
      Weight64g
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose --g
      Glucose (Dextrose) --g
      Fructose --g
      Lactose --g
      Maltose --g
      Galactose --g
      Starch --g
      Carbohydrate, other --g
      Total sugar alcohols --g
      Fats
      -- = missing data %AI
      Weight64g
      Total Monounsaturated 3.86g
      Total Polyunsaturated 5.66g
      Omega 3s 0.049g 3%
      Omega 6s 5.606g 33%
      Omega 3 to Omega 6 Ratio 0.01
      Omega 6 to Omega 3 Ratio 113.75
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) --g --%
      Eicosapentaenoic Acid (EPA) --g
      Docosapentaenoic Acid (DPA) --g
      Docosahexaenoic Acid (DHA) --g
      n-3-Eicosatrienoic Acid (20:3) --g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) --g
      gamma-Linolenic Acid (GLA) --g
      cis-cis-n6-Eicosadienoic Acid --g
      Dihomo-gamma-linolenic acid (DGLA) --g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) --g
      Caproic (6:0) --g
      Caprylic Acid (8:0) --g
      Capric Acid (10:0) --g
      Lauric Acid (12:0) 0.012g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0.014g
      Pentadecanoic Acid (15:0) --g
      Palmitic Acid (16:0) 1.519g
      Margaric Acid (17:0) --g
      Stearic Acid (18:0) 0.761g
      Arachidic Acid (20:0) --g
      Behenic Acid (22:0) --g
      Lignoceric Acid (24:0) --g
      Monounsaturated Fats
      Myristoleic Acid (14:1) --g
      Pentadecenoic Acid (15:1) --g
      Palmitoleic Acid (16:1) 0.027g
      cis-Palmitoleic Acid (16:1 cis) --g
      Heptadecenoic Acid (17:1) --g
      Oleic Acid (18:1) 3.83g
      cis-Oleic Acid (18:1 cis) --g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) --g
      Docosenoic Acid (22:1) --g
      cis-Docosenoic Acid (22:1 cis) --g
      cis-Tetracosenoic Acid (24:1 cis) --g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 5.606g
      Conjugated Linoleic Acid (CLAs) --g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.049g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) --g
      Eicosatrienoic Acid (20:3) --g
      Eicosatetraenoic Acid 20:4 --g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 --g
      Trans Fats
      Trans-Polyenoic Fats --g
      Trans-Monoenoic Fats --g
      trans-Palmitoleic Acid (16:1 trans) --g
      trans-Oleic Acid (18:1 trans) --g
      trans-Docosenoic Acid (22:1 trans) --g
      trans-Octadecadienoic Acid (18:2 trans) --g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols --g
      Stigmasterol --g
      Campesterol --g
      Beta-sitosterol --g
      Amino Acids
      -- = missing data %RDI
      Weight64g
      Essential Amino Acids
      Histidine 330mg 47%
      Isoleucine 612mg 44%
      Leucine 1006mg 37%
      Lysine 887mg 42%
      Methionine 267mg 37%
      Phenylalanine 591mg 68%
      Threonine 437mg 42%
      Tryptophan 209mg 75%
      Valine 954mg 52%
      Conditionally Essential Amino Acids
      Arginine 1951mg
      Cystine 146mg 51%
      Glycine 869mg
      Proline 484mg
      Tyrosine 493mg 56%
      Non-Essential Amino Acids
      Alanine 560mg
      Aspartic acid 1199mg
      Betaine 0.19mg
      Glutamic acid 2088mg
      Hydroxyproline --mg
      Serine 556mg
      Data Source
      Seeds, pumpkin and squash seeds, whole, roasted, with salt added
      USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.