Nutrients in Seeds Pumpkin · pumpkin and squash seed kernels, roasted, with salt added

Variant

Nutrient	Per 100g	All foods	Nuts & Seeds
Macronutrients
Carbohydrate	14.7 g	> 47%	> 17%
of which Sugars	1.3 g	> 22%	> 10%
Dietary Fiber	6.5 g	> 85%	> 37%
Protein	29.8 g	> 96%	> 92%
Fats
Omega-3 (ALA)	0.1 g	> 65%	> 60%
Total Fat	49.0 g	> 96%	> 52%
of which Saturated Fat	8.5 g	> 88%	> 76%
Vitamins
Choline	63.0 mg	> 68%	> 95%
Folate	57.0 µg	> 79%	> 47%
Niacin (B3)	13.9 mg	> 95%	> 90%
Pantothenic Acid (B5)	0.6 mg	> 60%	> 43%
Riboflavin (B2)	0.1 mg	> 46%	> 36%
Thiamine (B1)	0.1 mg	> 43%	> 16%
Vitamin B6	0.1 mg	> 37%	> 13%
Vitamin C	1.8 mg	> 38%	> 52%
Vitamin E	0.6 mg	> 65%	> 20%
Vitamin K	4.5 µg	> 65%	> 54%
Minerals
Calcium	52.0 mg	> 70%	> 31%
Copper	1.3 mg	> 98%	> 59%
Iron	8.1 mg	> 95%	> 91%
Magnesium	550.0 mg	> 99%	> 97%
Manganese	4.5 mg	> 99%	> 90%
Phosphorus	1174.0 mg	> 99%	> 97%
Potassium	788.0 mg	> 96%	> 81%
Selenium	9.4 µg	> 46%	> 42%
Sodium	256.0 mg	> 69%	> 80%
Zinc	7.6 mg	> 96%	> 89%
Amino Acids
Histidine	0.8 g	> 75%	> 90%
Isoleucine	1.3 g	> 86%	> 92%
Leucine	2.4 g	> 92%	> 94%
Lysine	1.2 g	> 52%	> 92%
Methionine	0.6 g	> 71%	> 88%
Phenylalanine	1.7 g	> 99%	> 93%
Threonine	1.0 g	> 73%	> 91%
Tryptophan	0.6 g	> 99%	> 94%
Valine	1.6 g	> 95%	> 92%