Pumpkin and Squash Seeds (Kernels, Dried)

USDA
(per 100 grams)
Basics

Energy, 559.0

Water, 5.23

Protein, 30.23

Fats, 49.05

Carbohydrates, 10.71

Fiber, 6.0

Sugars, 1.4

Choline, 63.0

18:2 or 18:2 n-6 (LA), 20.71

18:3, 0.12

18:3 n-3 (ALA), 0.12

20:5 n-3 (EPA), 0.0

22:5 n-3 (DPA), 0.0

22:6 n-3 (DHA), 0.0

Cholesterol, 0.0

Omega-6, 20.71

Omega-3, 0.12

Vitamins

Vitamin C, 1.9

B1 (Thiamin), 0.273

B2 (Riboflavin), 0.153

B3 (Niacin), 4.987

B5 (Pantothenic Acid), 0.75

B6 (Pyridoxine), 0.143

B9 (Folate), 58.0

B12 (Cobalamin), 0.0

Vitamin E, 2.18

Vitamin K, 7.3

Vitamin D, 0.0

Vitamin A, 16.0

Elements

Ca (Calcium), 46.0

Fe (Iron), 8.82

Mg (Magnesium), 592.0

P (Phosphorus), 1233.0

K (Potassium), 0.809

Na (Sodium), 0.007

Zn (Zinc), 7.81

Cu (Copper), 1.343

Mn (Manganese), 4.543

Se (Selenium), 9.4

F (Fluoride), 0.0

I (Iodine), 0.0

Amino Acids

Tryptophan, 0.576

Threonine, 0.998

Isoleucine, 1.281

Leucine, 2.419

Lysine, 1.236

Methionine, 0.603

Cystine, 0.332

Phenylalanine, 1.733

Tyrosine, 1.093

Valine, 1.579

Arginine, 5.353

Histidine, 0.78

Alanine, 1.485

Aspartic acid, 2.96

Glutamic acid, 6.188

Glycine, 1.843

Proline, 1.316

Serine, 1.673

Methionine + Cysteine, 0.935

Phenylalanine + Thyrosine, 2.826

Other Compounds

Betaine, 0.0

Retinol, 0.0

Lutein + Zeaxanthin, 74.0

Carotene (Beta), 9.0

Lycopene, 0.0

Tocopherol (Gamma), 35.1

Hydroxyproline, 0.0

Cryptoxanthin (Beta), 1.0

Theobrimine, 0.0

Carotene (Alpha), 1.0

Stigmasterol, 0.0

Campesterol, 0.0

Sitosterol (Beta), 0.0