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Seeds, pumpkin and squash seed kernels, dried

Nutrient	Value per 100 grams of edible portion	1.000 cup 129.00 g	1.000 oz 28.35 g
Proximates
Energy	559.00 kcal	721.110 kcal	158.477 kcal
Galactose	0.00 g	0.000 g	0.000 g
Protein	30.23 g	38.997 g	8.570 g
Fiber, total dietary	6.00 g	7.740 g	1.701 g
Glucose (dextrose)	0.13 g	0.168 g	0.037 g
Total lipid (fat)	49.05 g	63.274 g	13.906 g
Energy	2339.00 kJ	3017.310 kJ	663.107 kJ
Caffeine	0.00 mg	0.000 mg	0.000 mg
Fructose	0.15 g	0.193 g	0.043 g
Starch	1.47 g	1.896 g	0.417 g
Water	5.23 g	6.747 g	1.483 g
Ash	4.78 g	6.166 g	1.355 g
Theobromine	0.00 mg	0.000 mg	0.000 mg
Maltose	0.00 g	0.000 g	0.000 g
Alcohol, ethyl	0.00 g	0.000 g	0.000 g
Sucrose	1.13 g	1.458 g	0.320 g
Carbohydrate, by difference	10.71 g	13.816 g	3.036 g
Sugars, total	1.40 g	1.806 g	0.397 g
Lactose	0.00 g	0.000 g	0.000 g
Minerals
Sodium, Na	7.00 mg	9.030 mg	1.985 mg
Magnesium, Mg	592.00 mg	763.680 mg	167.832 mg
Copper, Cu	1.34 mg	1.732 mg	0.381 mg
Potassium, K	809.00 mg	1043.610 mg	229.352 mg
Zinc, Zn	7.81 mg	10.075 mg	2.214 mg
Manganese, Mn	4.54 mg	5.860 mg	1.288 mg
Iron, Fe	8.82 mg	11.378 mg	2.500 mg
Phosphorus, P	1233.00 mg	1590.570 mg	349.556 mg
Calcium, Ca	46.00 mg	59.340 mg	13.041 mg
Selenium, Se	9.40 µg	12.126 µg	2.665 µg
Vitamins
Tocopherol, delta	0.44 mg	0.568 mg	0.125 mg
Lycopene	0.00 µg	0.000 µg	0.000 µg
Carotene, beta	9.00 µg	11.610 µg	2.551 µg
Vitamin C, total ascorbic acid	1.90 mg	2.451 mg	0.539 mg
Vitamin A, RAE	1.00 µg	1.290 µg	0.284 µg
Vitamin B-12	0.00 µg	0.000 µg	0.000 µg
Vitamin E (alpha-tocopherol)	2.18 mg	2.812 mg	0.618 mg
Retinol	0.00 µg	0.000 µg	0.000 µg
Thiamin	0.27 mg	0.352 mg	0.077 mg
Vitamin D	0.00 IU	0.000 IU	0.000 IU
Pantothenic acid	0.75 mg	0.968 mg	0.213 mg
Cryptoxanthin, beta	1.00 µg	1.290 µg	0.284 µg
Vitamin B-6	0.14 mg	0.184 mg	0.041 mg
Tocopherol, gamma	35.10 mg	45.279 mg	9.951 mg
Tocopherol, beta	0.03 mg	0.039 mg	0.009 mg
Niacin	4.99 mg	6.433 mg	1.414 mg
Folate, total	58.00 µg	74.820 µg	16.443 µg
Riboflavin	0.15 mg	0.197 mg	0.043 mg
Carotene, alpha	1.00 µg	1.290 µg	0.284 µg
Lutein + zeaxanthin	74.00 µg	95.460 µg	20.979 µg
Vitamin D (D2 + D3)	0.00 µg	0.000 µg	0.000 µg
Vitamin A, IU	16.00 IU	20.640 IU	4.536 IU
Lipids
8:0	0.00 g	0.000 g	0.000 g
12:0	0.01 g	0.008 g	0.002 g
15:1	0.00 g	0.000 g	0.000 g
Fatty acids, total trans-polyenoic	0.04 g	0.050 g	0.011 g
18:2 t not further defined	0.04 g	0.050 g	0.011 g
20:2 n-6 c,c	0.00 g	0.005 g	0.001 g
18:2 n-6 c,c	20.67 g	26.660 g	5.859 g
20:3 n-6	0.00 g	0.000 g	0.000 g
Fatty acids, total saturated	8.66 g	11.170 g	2.455 g
20:3 undifferentiated	0.00 g	0.000 g	0.000 g
22:0	0.06 g	0.074 g	0.016 g
18:1 c	16.11 g	20.779 g	4.567 g
16:1 t	0.00 g	0.000 g	0.000 g
22:1 t	0.00 g	0.001 g	0.000 g
22:4	0.01 g	0.008 g	0.002 g
16:0	5.36 g	6.920 g	1.521 g
17:0	0.04 g	0.048 g	0.010 g
20:3 n-3	0.00 g	0.000 g	0.000 g
18:3 n-6 c,c,c	0.00 g	0.000 g	0.000 g
22:1 c	0.00 g	0.000 g	0.000 g
24:1 c	0.01 g	0.006 g	0.001 g
14:0	0.06 g	0.076 g	0.017 g
18:2 CLAs	0.00 g	0.005 g	0.001 g
10:0	0.00 g	0.004 g	0.001 g
18:1 t	0.03 g	0.032 g	0.007 g
20:0	0.21 g	0.273 g	0.060 g
Fatty acids, total trans-monoenoic	0.03 g	0.034 g	0.007 g
16:1 c	0.05 g	0.062 g	0.014 g
24:0	0.04 g	0.057 g	0.012 g
18:0	2.87 g	3.701 g	0.813 g
17:1	0.00 g	0.000 g	0.000 g
4:0	0.00 g	0.000 g	0.000 g
18:3 n-3 c,c,c (ALA)	0.12 g	0.155 g	0.034 g
15:0	0.01 g	0.010 g	0.002 g
6:0	0.00 g	0.001 g	0.000 g
Fatty acids, total monounsaturated	16.24 g	20.952 g	4.605 g
14:1	0.00 g	0.000 g	0.000 g
16:1 undifferentiated	0.05 g	0.062 g	0.014 g
18:1 undifferentiated	16.13 g	20.812 g	4.574 g
20:1	0.06 g	0.072 g	0.016 g
22:1 undifferentiated	0.00 g	0.001 g	0.000 g
Fatty acids, total polyunsaturated	20.98 g	27.059 g	5.947 g
18:4	0.00 g	0.000 g	0.000 g
18:3 undifferentiated	0.12 g	0.155 g	0.034 g
18:2 undifferentiated	20.71 g	26.716 g	5.871 g
20:4 undifferentiated	0.13 g	0.169 g	0.037 g
20:5 n-3 (EPA)	0.00 g	0.000 g	0.000 g
22:5 n-3 (DPA)	0.00 g	0.000 g	0.000 g
22:6 n-3 (DHA)	0.00 g	0.000 g	0.000 g
Cholesterol	0.00 mg	0.000 mg	0.000 mg
Amino Acids
Histidine	0.78 g	1.006 g	0.221 g
Proline	1.32 g	1.698 g	0.373 g
Leucine	2.42 g	3.121 g	0.686 g
Arginine	5.35 g	6.905 g	1.518 g
Glutamic acid	6.19 g	7.983 g	1.754 g
Glycine	1.84 g	2.377 g	0.522 g
Threonine	1.00 g	1.287 g	0.283 g
Tyrosine	1.09 g	1.410 g	0.310 g
Lysine	1.24 g	1.594 g	0.350 g
Aspartic acid	2.96 g	3.818 g	0.839 g
Phenylalanine	1.73 g	2.236 g	0.491 g
Alanine	1.49 g	1.916 g	0.421 g
Valine	1.58 g	2.037 g	0.448 g
Cystine	0.33 g	0.428 g	0.094 g
Isoleucine	1.28 g	1.652 g	0.363 g
Methionine	0.60 g	0.778 g	0.171 g
Tryptophan	0.58 g	0.743 g	0.163 g
Serine	1.67 g	2.158 g	0.474 g

Data provided by Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 25. U.S. Department of Agriculture, Agricultural Research Service. 2012.