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      Dried Pumpkin And Squash Seeds
      ×
      Roasted Squash And Pumpkin Seeds (With Shells)
      ×
      Seeds Watermelon Seed Kernels Dried
      ×
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      Nutrition Facts
      Serving Size
      Whole Recipe (85g)
      Calories444
      % Daily Value *
      Total Fat 32.9g42%
      Saturated Fat 6.3g31%
      Trans Fat 0.02g
      Cholesterol 0mg0%
      Sodium 35.2mg1%
      Total Carbohydrate 22.7g8%
      Dietary Fiber 6.9g25%
      Total Sugars 0.4g1%
      Includes --g Added Sugars--%
      Protein 21.9g44%
      Vitamin C 0.62mg1%
      Vitamin D 0mcg0%
      Iron 5.5mg31%
      Calcium 44mg3%
      Potassium 674.8mg14%
      Phosphorus 590.7mg47%
      *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 "--" is set to equal 0. Totals may be higher than shown.
      Quick Stats
      • Calories 444 22% DV
      • Protein 22g 44% DV
      • Carbs 23g 8% DV
      • Fat 33g 42% DV
      • Fiber 6.9g 25% 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 444 calories in Dried Pumpkin And Squash Seeds coming from 19% protein, 19% carbs, 62% 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 5.14% water, 26.81% protein, 27.78% carbs, 40.27% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight85g
      Calories 444 22%
      Fat 32.9g 42%
      Protein 21.9g 44%
      Carbohydrate 22.7g 8%
      Sugars 0.4g 1%
      Fiber 6.9g 25%
      Cholesterol 0mg 0%
      Saturated Fats 6.3g 31%
      Net-Carbs 15.7g
      Trans Fatty Acids 0.02g
      Minerals
      -- = missing data %DV
      Weight85g
      Calcium 44mg 3%
      Iron, Fe 5.5mg 31%
      Potassium, K 674.8mg 14%
      Magnesium 388.8mg 93%
      Phosphorus, P 590.7mg 47%
      Sodium 35.2mg 1%
      Zinc, Zn 8.1mg 73%
      Copper, Cu 0.77mg 86%
      Manganese 1.9mg 82%
      Selenium, Se 2.7mcg 5%
      Fluoride, F --mcg --%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight85g
      Vitamin A, RAE 1.1mcg 0%
      Vitamin C 0.62mg 1%
      Thiamin (B1) 0.14mg 12%
      Riboflavin (B2) 0.1mg 8%
      Niacin (B3) 2.5mg 16%
      Vitamin B5 (PA) 0.33mg 7%
      Vitamin B6 0.08mg 4%
      Biotin --mcg
      Folate (B9) 35.5mcg 9%
      Folic acid 0mcg 0%
      Food Folate 35.5mcg 9%
      Folate DFE 35.5mcg 9%
      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 22.2IU
      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
      Other
      -- = missing data
      Weight85g
      Water 4.2g
      Ash 4g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score 7.55
      Carbs & Sugars
      -- = missing data %DV
      Weight85g
      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
      Fats
      -- = missing data %AI
      Weight85g
      Total Monounsaturated 8.429g
      Total Polyunsaturated 16.448g
      Omega 3s 0.056g 3%
      Omega 6s 16.337g 96%
      Omega 3 to Omega 6 Ratio 0
      Omega 6 to Omega 3 Ratio 291.73
      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) 0.007g
      Tridecanoic Acid (13:0) --g
      Myristic Acid (14:0) 0.023g
      Pentadecanoic Acid (15:0) 0.002g
      Palmitic Acid (16:0) 3.735g
      Margaric Acid (17:0) 0.011g
      Stearic Acid (18:0) 2.373g
      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) 0.051g
      cis-Palmitoleic Acid (16:1 cis) 0.014g
      Heptadecenoic Acid (17:1) 0g
      Oleic Acid (18:1) 8.36g
      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) 16.348g
      Conjugated Linoleic Acid (CLAs) 0.001g
      i-Octadecadienoic Acid (18:2 mixed isomers) --g
      undifferentiated-Octadecatrienoic 0.056g
      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
      Weight85g
      Essential Amino Acids
      Histidine 588mg 84%
      Isoleucine 1016mg 73%
      Leucine 1744mg 64%
      Lysine 997mg 47%
      Methionine 527mg 72%
      Phenylalanine 1331mg 152%
      Threonine 793mg 76%
      Tryptophan 367mg 131%
      Valine 1314mg 72%
      Conditionally Essential Amino Acids
      Arginine 3777mg
      Cystine 283mg 99%
      Glycine 1381mg
      Proline 944mg
      Tyrosine 818mg 93%
      Non-Essential Amino Acids
      Alanine 1094mg
      Aspartic acid 2158mg
      Betaine --mg
      Glutamic acid 4302mg
      Hydroxyproline --mg
      Serine 1150mg
      Data Source
      Dried Pumpkin And Squash Seeds
      USDA Food Data Central Standard Release (Common)
      Roasted Squash And Pumpkin Seeds (With Shells)
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Seeds Watermelon Seed Kernels Dried
      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.