Nutrients in Seeds Pumpkin · pumpkin and squash seed kernels, dried

Variant

Nutrient	Per 100g	All foods	Nuts & Seeds
Macronutrients
Carbohydrate	10.7 g	> 39%	> 5%
of which Sugars	1.4 g	> 23%	> 11%
Dietary Fiber	6.0 g	> 83%	> 33%
Protein	30.2 g	> 96%	> 93%
Fats
Omega-3 (ALA)	0.1 g	> 67%	> 68%
Total Fat	49.0 g	> 96%	> 51%
of which Saturated Fat	8.7 g	> 88%	> 76%
Vitamins
Choline	63.0 mg	> 68%	> 93%
Folate	58.0 µg	> 79%	> 49%
Niacin (B3)	14.6 mg	> 96%	> 93%
Pantothenic Acid (B5)	0.8 mg	> 75%	> 57%
Riboflavin (B2)	0.2 mg	> 46%	> 36%
Thiamine (B1)	0.3 mg	> 80%	> 46%
Vitamin A	1.0 µg	> 4%	> 10%
Vitamin B6	0.1 mg	> 47%	> 24%
Vitamin C	1.9 mg	> 39%	> 53%
Vitamin E	2.2 mg	> 89%	> 46%
Vitamin K	7.3 µg	> 75%	> 63%
Minerals
Calcium	46.0 mg	> 68%	> 29%
Copper	1.3 mg	> 98%	> 64%
Iron	8.8 mg	> 96%	> 93%
Magnesium	592.0 mg	> 99%	> 97%
Manganese	4.5 mg	> 99%	> 91%
Phosphorus	1233.0 mg	> 99%	> 97%
Potassium	809.0 mg	> 96%	> 83%
Selenium	9.4 µg	> 46%	> 41%
Sodium	7.0 mg	> 13%	> 30%
Zinc	7.8 mg	> 97%	> 91%
Amino Acids
Histidine	0.8 g	> 76%	> 92%
Isoleucine	1.3 g	> 87%	> 93%
Leucine	2.4 g	> 93%	> 95%
Lysine	1.2 g	> 52%	> 93%
Methionine	0.6 g	> 72%	> 90%
Phenylalanine	1.7 g	> 99%	> 93%
Threonine	1.0 g	> 74%	> 92%
Tryptophan	0.6 g	> 99%	> 95%
Valine	1.6 g	> 95%	> 93%