Pumpkin and squash seed kernels
Seeds, dried
384 grams of pumpkin and squash seed kernels (Seeds, dried) contains 2147 Calories. The macronutrient breakdown is 7% carbs, 73% fat, and 20% protein. This is a good source of protein (207% of your Daily Value), fiber (82% of your Daily Value), and potassium (66% of your Daily Value).
Nutrition Facts
For 384 grams of pumpkin and squash seed kernels
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 2147 | |
| Fats | 188g | 241% |
| Saturated fats | 33g | 166% |
| Trans fats | 0.2g | |
| Cholesterol | 0mg | 0% |
| Sodium | 27mg | 1% |
| Carbs | 41g | 15% |
| Net carbs | 18g | |
| Fiber | 23g | 82% |
| Sugar | 5g | |
| Protein | 116g | |
| Calcium | 177mg | 18% |
| Iron | 34mg | 423% |
| Potassium | 3107mg | 66% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 4μg | |
| Beta carotene | 35μg | |
| Caffeine | 0mg | |
| Choline | 242mg | 44% |
| Copper | 5mg | 573% |
| Fluoride | – | |
| Folate (B9) | 223μg | 56% |
| Lycopene | 0μg | |
| Magnesium | 2273mg | 541% |
| Manganese | 17mg | 758% |
| Niacin | 19mg | 120% |
| Pantothenic acid | 3mg | 58% |
| Phosphorus | 4735mg | 676% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 45% |
| Selenium | 36μg | 66% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 87% |
| Vitamin A IU | 61IU | |
| Vitamin A | 4μg | 0.4% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 42% |
| Vitamin C | 7mg | 8% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 8mg | 56% |
| Vitamin K | 28μg | 23% |
| Zinc | 30mg | 273% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 4g | |
| Glucose | 0.5g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 6g | |
| Fats | ||
| Saturated fats | 33g | 166% |
| Monounsaturated fats | 62g | |
| Polyunsaturated fats | 81g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0.5g | |
| Total omega 6 | 79g | |
| Alpha Linolenic Acid (ALA) | 0.5g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 6g | |
| Arginine | 21g | |
| Aspartic acid | 11g | |
| Cystine | 1g | |
| Glutamic acid | 24g | |
| Glycine | 7g | |
| Histidine | 3g | |
| Hydroxyproline | – | |
| Isoleucine | 5g | |
| Leucine | 9g | |
| Lysine | 5g | |
| Methionine | 2g | |
| Phenylalanine | 7g | |
| Proline | 5g | |
| Serine | 6g | |
| Threonine | 4g | |
| Tryptophan | 2g | |
| Tyrosine | 4g | |
| Valine | 6g | |
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