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Dried Pumpkin And Squash Seeds
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Dried Pumpkin And Squash Seeds

Seeds, pumpkin and squash seed kernels, dried
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Nutrition Facts
Serving Size
100 grams (100g)
Calories559
% Daily Value *
Total Fat 49.1g63%
Saturated Fat 8.7g43%
Trans Fat 0.06g
Cholesterol 0mg0%
Sodium 7mg0%
Total Carbohydrate 10.7g4%
Dietary Fiber 6g21%
Total Sugars 1.4g3%
Includes --g Added Sugars--%
Protein 30.2g60%
Vitamin C 1.9mg2%
Vitamin D 0mcg0%
Iron 8.8mg49%
Calcium 46mg4%
Potassium 809mg17%
Phosphorus 1233mg99%
*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
Settings
  • Blood Sugar Index 0 Good
  • This food is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score 27.2
  • Inflammation Score -208
  • Amino Acid Score 59%
  • Potassium/Sodium 115.57
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 559 calories in Dried Pumpkin And Squash Seeds coming from 20% protein, 7% carbs, 73% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Dried Pumpkin And Squash Seeds. This food consists of 5.5% water, 31.7% protein, 11.2% carbs, 51.5% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight100g
Calories (kcal) 559 28%
Fat 49.1g 63%
Protein 30.2g 60%
Carbohydrate 10.7g 4%
Sugars 1.4g 3%
Fiber 6g 21%
Cholesterol 0mg 0%
Saturated Fats 8.7g 43%
Net-Carbs 4.7g
Trans Fatty Acids 0.06g
Minerals
-- = missing data %DV
Weight100g
Calcium 46mg 4%
Iron, Fe 8.8mg 49%
Potassium, K 809mg 17%
Magnesium 592mg 141%
Phosphorus, P 1233mg 99%
Sodium 7mg 0%
Zinc, Zn 7.8mg 71%
Copper, Cu 1.3mg 149%
Manganese 4.5mg 198%
Selenium, Se 9.4mcg 17%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight100g
Vitamin A, RAE 1mcg 0%
Vitamin C 1.9mg 2%
Thiamin (B1) 0.27mg 23%
Riboflavin (B2) 0.15mg 12%
Niacin (B3) 5mg 31%
Vitamin B5 (PA) 0.75mg 15%
Vitamin B6 0.14mg 8%
Biotin --mcg
Folate (B9) 58mcg 14%
Folic acid 0mcg 0%
Food Folate 58mcg 14%
Folate DFE 58mcg 14%
Choline 63mg 11%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 9mcg 0%
Carotene, alpha 1mcg 0%
Cryptoxanthin, beta 1mcg 0%
Vitamin A, IU 16IU
Lycopene 0mcg
Lut + Zeaxanthin 74mcg
Vitamin E 2.2mg 15%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 7.3mcg 6%
Vitamin K1 0mcg
Menaquinone-4 (K2) 0mcg
Other
-- = missing data
Weight100g
Water 5.2g
Ash 5g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 27.2
Carbs & Sugars
-- = missing data %DV
Weight100g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 1.1g
Glucose (Dextrose) 0.13g
Fructose 0.15g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 1.5g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight100g
Total Monounsaturated 16.242g
Total Polyunsaturated 20.976g
Omega 3s 0.12g 8%
Omega 6s 20.671g 122%
Omega 3 to Omega 6 Ratio 0.01
Omega 6 to Omega 3 Ratio 172.26
Omega 3 Fats
alpha-Linolenic Acid (ALA) 0.12g 8%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) 0g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) 20.667g
gamma-Linolenic Acid (GLA) 0g
cis-cis-n6-Eicosadienoic Acid 0.004g
Dihomo-gamma-linolenic acid (DGLA) 0g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0.001g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0.003g
Lauric Acid (12:0) 0.006g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.059g
Pentadecanoic Acid (15:0) 0.008g
Palmitic Acid (16:0) 5.364g
Margaric Acid (17:0) 0.037g
Stearic Acid (18:0) 2.869g
Arachidic Acid (20:0) 0.212g
Behenic Acid (22:0) 0.057g
Lignoceric Acid (24:0) 0.044g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) 0g
Palmitoleic Acid (16:1) 0.048g
cis-Palmitoleic Acid (16:1 cis) 0.048g
Heptadecenoic Acid (17:1) 0g
Oleic Acid (18:1) 16.133g
cis-Oleic Acid (18:1 cis) 16.108g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.056g
Docosenoic Acid (22:1) 0.001g
cis-Docosenoic Acid (22:1 cis) 0g
cis-Tetracosenoic Acid (24:1 cis) 0.005g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 20.71g
Conjugated Linoleic Acid (CLAs) 0.004g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.12g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0g
Eicosatetraenoic Acid 20:4 0.131g
Heneicosapentaenoic Acid 21:5 --g
22:4 0.006g
Trans Fats
Trans-Polyenoic Fats 0.039g
Trans-Monoenoic Fats 0.026g
trans-Palmitoleic Acid (16:1 trans) 0g
trans-Oleic Acid (18:1 trans) 0.025g
trans-Docosenoic Acid (22:1 trans) 0.001g
trans-Octadecadienoic Acid (18:2 trans) 0.039g
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
Weight100g
Essential Amino Acids
Histidine 780mg 111%
Isoleucine 1281mg 92%
Leucine 2419mg 89%
Lysine 1236mg 59%
Methionine 603mg 83%
Phenylalanine 1733mg 198%
Threonine 998mg 95%
Tryptophan 576mg 206%
Valine 1579mg 87%
Conditionally Essential Amino Acids
Arginine 5353mg
Cystine 332mg 116%
Glycine 1843mg
Proline 1316mg
Tyrosine 1093mg 125%
Non-Essential Amino Acids
Alanine 1485mg
Aspartic acid 2960mg
Betaine --mg
Glutamic acid 6188mg
Hydroxyproline --mg
Serine 1673mg
Data Source
Dried Pumpkin And Squash Seeds
USDA Food Data Central Standard Release (Common)