Nutrients in Seeds Pumpkin · pumpkin and squash seeds, whole, roasted, with salt added

Variant

Nutrient	Per 100g	All foods	Nuts & Seeds
Macronutrients
Carbohydrate	53.8 g	> 79%	> 93%
Dietary Fiber	18.4 g	> 98%	> 97%
Protein	18.6 g	> 68%	> 69%
Fats
Total Fat	19.4 g	> 84%	> 25%
of which Saturated Fat	3.7 g	> 69%	> 31%
Vitamins
Choline	39.1 mg	> 57%	> 32%
Folate	9.0 µg	> 43%	> 5%
Niacin (B3)	5.7 mg	> 58%	> 47%
Pantothenic Acid (B5)	0.1 mg	> 6%	> 4%
Riboflavin (B2)	0.1 mg	> 19%	> 7%
Thiamine (B1)	0.0 mg	> 20%	> 8%
Vitamin A	3.0 µg	> 23%	> 61%
Vitamin B6	0.0 mg	> 13%	> 6%
Vitamin C	0.3 mg	> 11%	> 6%
Minerals
Calcium	55.0 mg	> 71%	> 36%
Copper	0.7 mg	> 95%	> 28%
Iron	3.3 mg	> 85%	> 47%
Magnesium	262.0 mg	> 98%	> 66%
Manganese	0.5 mg	> 82%	> 8%
Phosphorus	92.0 mg	> 34%	> 9%
Potassium	919.0 mg	> 97%	> 87%
Sodium	2541.0 mg	> 99%	> 99%
Zinc	10.3 mg	> 99%	> 96%
Amino Acids
Histidine	0.5 g	> 54%	> 67%
Isoleucine	1.0 g	> 66%	> 82%
Leucine	1.6 g	> 61%	> 81%
Lysine	1.4 g	> 54%	> 96%
Methionine	0.4 g	> 53%	> 73%
Phenylalanine	0.9 g	> 72%	> 60%
Threonine	0.7 g	> 51%	> 63%
Tryptophan	0.3 g	> 91%	> 80%
Valine	1.5 g	> 92%	> 89%