Nutrients in Seeds Pumpkin · pumpkin and squash seeds, whole, roasted, without salt
| Nutrient | Per 100g | All foods | Nuts & Seeds |
|---|---|---|---|
| Macronutrients | |||
| Carbohydrate | 53.8 g | > 79% | > 92% |
| Dietary Fiber | 18.4 g | > 98% | > 96% |
| Protein | 18.6 g | > 68% | > 68% |
| Fats | |||
| Total Fat | 19.4 g | > 84% | > 24% |
| of which Saturated Fat | 3.7 g | > 69% | > 30% |
| Vitamins | |||
| Folate | 9.0 µg | > 42% | > 4% |
| Niacin (B3) | 5.7 mg | > 58% | > 46% |
| Pantothenic Acid (B5) | 0.1 mg | > 6% | |
| Riboflavin (B2) | 0.1 mg | > 19% | > 6% |
| Thiamine (B1) | 0.0 mg | > 19% | > 7% |
| Vitamin A | 3.0 µg | > 22% | |
| Vitamin B6 | 0.0 mg | > 12% | > 5% |
| Vitamin C | 0.3 mg | > 10% | |
| Minerals | |||
| Calcium | 55.0 mg | > 71% | > 35% |
| Copper | 0.7 mg | > 95% | > 28% |
| Iron | 3.3 mg | > 85% | > 46% |
| Magnesium | 262.0 mg | > 98% | > 66% |
| Manganese | 0.5 mg | > 82% | > 7% |
| Phosphorus | 92.0 mg | > 34% | > 8% |
| Potassium | 919.0 mg | > 97% | > 86% |
| Sodium | 18.0 mg | > 19% | |
| Zinc | 10.3 mg | > 99% | > 95% |
| Amino Acids | |||
| Histidine | 0.5 g | > 54% | > 66% |
| Isoleucine | 1.0 g | > 66% | > 81% |
| Leucine | 1.6 g | > 61% | > 81% |
| Lysine | 1.4 g | > 54% | > 95% |
| Methionine | 0.4 g | > 53% | > 72% |
| Phenylalanine | 0.9 g | > 72% | > 59% |
| Threonine | 0.7 g | > 51% | > 62% |
| Tryptophan | 0.3 g | > 91% | > 79% |
| Valine | 1.5 g | > 92% | > 88% |