Seeds, pumpkin and squash seed kernels, dried: Food, drinks and meals: GDA, caloric and nutritional values


Seeds, pumpkin and squash seed kernels, dried

Section: Nut and Seed Products





GDA, caloric and nutritional values: Seeds, pumpkin and squash seed kernels, dried

Parameter100gGDA
Water5.23 g
Food energy559 kcal28.0 %
Food energy2340 kJ0.0 %
Protein30.23 g67.2 %
Total lipid49.05 g70.1 %
Ash, salt4.78 g79.7 %
Carbohydrate, by difference10.71 g4.7 %
Total dietary fiber6 g25.0 %
Total sugars1.4 g1.6 %
Calcium46 mg4.6 %
Iron8.82 mg49.0 %
Magnesium592 mg148.0 %
Phosphorus1233 mg123.3 %
Potassium809 mg17.2 %
Sodium7 mg0.3 %
Zinc7.81 mg52.1 %
Copper1.343 mg67.2 %
Manganese4.543 mg227.2 %
Selenium9.4 µg13.4 %
Vitamin C1.9 mg3.2 %
Vitamin B1 (Thiamin)0.273 mg18.2 %
Vitamin B2 (Riboflavin)0.153 mg9.0 %
Vitamin B3 (Niacin)4.987 mg24.9 %
Vitamin B5 (Pantothenic acid)0.75 mg7.5 %
Vitamín B60.143 mg7.2 %
Vitamín B9 (Folate, total)58 µg14.5 %
Vitamín B9 (Food folate)58 µg
Vitamín B9 (Folate, dietary folate equivalents)58 µg
Choline, total63 mg
Vitamín A16 IU0.3 %
Vitamín A (Retinol activity equivalents)1 µg0.4 %
Alpha-carotene1 µg
Beta-carotene9 µg
Beta-cryptoxanthin1 µg
Lutein+zeazanthin74 µg
Vitamín E (alpha-tocopherol)2.18 mg19.0 %
Vitamín K (phylloquinone)7.3 µg9.1 %
Saturated fatty acid8.659 g43.3 %
Monounsaturated fatty acids16.242 g
Polyunsaturated fatty acids20.976 g
First household weight for this item129.4 1 cup
Note: IU - International unit;
µg (micrograms) - one millionth of a gram;
mg (milligram) - one thousandth of a gram
Guideline Daily Amounts (GDAs) are a guide to how much energy
and nutrients are present in a portion of a food or beverage
and what each amount represents as a percentage of a person’s daily
dietary needs (2,000 kcal)

 Food, drinks and meals: GDA, caloric and nutritional values :


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