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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
1 oz (28g)
% Daily Value *
Total Fat 13.9g18%
Saturated Fat 2.5g12%
Trans Fat 0.02g
Cholesterol 0mg0%
Sodium 2mg0%
Total Carbohydrate 3g1%
Dietary Fiber 1.7g6%
Total Sugars 0.4g1%
Includes --g Added Sugars--%
Protein 8.6g17%
Vitamin C 0.54mg1%
Vitamin D 0mcg0%
Iron 2.5mg14%
Calcium 13.1mg1%
Potassium 229.8mg5%
Phosphorus 350.2mg28%
*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 159 8% DV
  • Protein 8.6g 17% DV
  • Carbs 3g 1% DV
  • Fat 14g 18% DV
  • Fiber 1.7g 6% DV
  • Sugar 0.4g 1% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 159 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 componenets for Dried Pumpkin And Squash Seeds. This food consists of 5.49% water, 31.75% protein, 11.25% carbs, 51.51% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
-- = missing data %DV
Calories 159 8%
Fat 13.9g 18%
Protein 8.6g 17%
Carbohydrate 3g 1%
Sugars 0.4g 1%
Fiber 1.7g 6%
Cholesterol 0mg 0%
Saturated Fats 2.5g 12%
Net-Carbs 1.3g
Trans Fatty Acids 0.02g
-- = missing data %DV
Calcium 13.1mg 1%
Iron, Fe 2.5mg 14%
Potassium, K 229.8mg 5%
Magnesium 168.1mg 40%
Phosphorus, P 350.2mg 28%
Sodium 2mg 0%
Zinc, Zn 2.2mg 20%
Copper, Cu 0.38mg 42%
Manganese 1.3mg 56%
Selenium, Se 2.7mcg 5%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
-- = missing data %DV
Vitamin A, RAE 0.28mcg 0%
Vitamin C 0.54mg 1%
Thiamin (B1) 0.08mg 6%
Riboflavin (B2) 0.04mg 3%
Niacin (B3) 1.4mg 9%
Vitamin B5 (PA) 0.21mg 4%
Vitamin B6 0.04mg 2%
Biotin --mcg
Folate (B9) 16.5mcg 4%
Folic acid 0mcg 0%
Food Folate 16.5mcg 4%
Folate DFE 16.5mcg 4%
Choline 17.9mg 3%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 2.6mcg 0%
Carotene, alpha 0.28mcg 0%
Cryptoxanthin, beta 0.28mcg 0%
Vitamin A, IU 4.5IU
Lycopene 0mcg
Lut + Zeaxanthin 21mcg
Vitamin E 0.62mg 4%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 2.1mcg 2%
Vitamin K1 0mcg
Menaquinone-4 (K2) 0mcg
-- = missing data
Water 1.5g
Ash 1g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 7.72
Carbs & Sugars
-- = missing data %DV
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0.32g
Glucose (Dextrose) 0.04g
Fructose 0.04g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0.42g
Carbohydrate, other --g
Total sugar alcohols --g
-- = missing data %AI
Total Monounsaturated 4.613g
Total Polyunsaturated 5.957g
Omega 3s 0.034g 2%
Omega 6s 5.871g 35%
Omega 3 to Omega 6 Ratio 0.01
Omega 6 to Omega 3 Ratio 172.26
Omega 3 Fats
alpha-Linolenic Acid (ALA) 0.034g 2%
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) 5.869g
gamma-Linolenic Acid (GLA) 0g
cis-cis-n6-Eicosadienoic Acid 0.001g
Dihomo-gamma-linolenic acid (DGLA) 0g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0.001g
Lauric Acid (12:0) 0.002g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.017g
Pentadecanoic Acid (15:0) 0.002g
Palmitic Acid (16:0) 1.523g
Margaric Acid (17:0) 0.011g
Stearic Acid (18:0) 0.815g
Arachidic Acid (20:0) 0.06g
Behenic Acid (22:0) 0.016g
Lignoceric Acid (24:0) 0.012g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) 0g
Palmitoleic Acid (16:1) 0.014g
cis-Palmitoleic Acid (16:1 cis) 0.014g
Heptadecenoic Acid (17:1) 0g
Oleic Acid (18:1) 4.582g
cis-Oleic Acid (18:1 cis) 4.575g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.016g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) 0g
cis-Tetracosenoic Acid (24:1 cis) 0.001g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 5.882g
Conjugated Linoleic Acid (CLAs) 0.001g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.034g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0g
Eicosatetraenoic Acid 20:4 0.037g
Heneicosapentaenoic Acid 21:5 --g
22:4 0.002g
Trans Fats
Trans-Polyenoic Fats 0.011g
Trans-Monoenoic Fats 0.007g
trans-Palmitoleic Acid (16:1 trans) 0g
trans-Oleic Acid (18:1 trans) 0.007g
trans-Docosenoic Acid (22:1 trans) 0g
trans-Octadecadienoic Acid (18:2 trans) 0.011g
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
Essential Amino Acids
Histidine 222mg 32%
Isoleucine 364mg 26%
Leucine 687mg 25%
Lysine 351mg 17%
Methionine 171mg 24%
Phenylalanine 492mg 56%
Threonine 283mg 27%
Tryptophan 164mg 58%
Valine 448mg 25%
Conditionally Essential Amino Acids
Arginine 1520mg
Cystine 94mg 33%
Glycine 523mg
Proline 374mg
Tyrosine 310mg 35%
Non-Essential Amino Acids
Alanine 422mg
Aspartic acid 841mg
Betaine --mg
Glutamic acid 1757mg
Hydroxyproline --mg
Serine 475mg
Data Source
Dried Pumpkin And Squash Seeds
USDA Food Data Central Standard Release (Common)