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Amount of nutrients in 100 g (grams) of Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Nutrient	Amount and Unit	Percentage
Water	4.5 g	4.5%
Energy (calorie)	446 kcal
Energy (joule)	1866 kJ
Protein	18.55 g	18.55%
Total lipid (fat)	19.4 g	19.4%
Ash	3.8 g	3.8%
Carbohydrate, by difference	53.75 g	53.75%
Fiber, total dietary	18.4 g	18.4%
Calcium, Ca	55 mg	0.06%
Iron, Fe	3.31 mg
Magnesium, Mg	262 mg	0.26%
Phosphorus, P	92 mg	0.09%
Potassium, K	919 mg	0.92%
Sodium, Na	18 mg	0.02%
Zinc, Zn	10.3 mg	0.01%
Copper, Cu	0.69 mg
Manganese, Mn	0.496 mg
Vitamin C, total ascorbic acid	0.3 mg
Thiamin	0.034 mg
Riboflavin	0.052 mg
Niacin	0.286 mg
Pantothenic acid	0.056 mg
Vitamin B-6	0.037 mg
Folate, total	9 µg
Folic acid	0 µg
Folate, food	9 µg
Folate, DFE	9 µg
Vitamin B-12	0 µg
Vitamin A, RAE	3 µg
Retinol	0 µg
Vitamin A, IU	62 IU
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Fatty acids, total saturated	3.67 g	3.67%
12:0 dodecanoic, lauric fatty acid	0.019 g	0.02%
14:0 tetradecanoic, myristic, common saturated fatty acid	0.022 g	0.02%
16:0 hexadecanoic, palmitic fatty acid	2.374 g	2.37%
18:0 octadecanoic, stearic fatty acid	1.189 g	1.19%
Fatty acids, total monounsaturated	6.032 g	6.03%
16:1 undifferentiated, hexadecenoic, palmitoleic	0.042 g	0.04%
18:1 undifferentiated	5.985 g	5.98%
Fatty acids, total polyunsaturated	8.844 g	8.84%
18:2 undifferentiated	8.759 g	8.76%
18:3 undifferentiated, octadecatrienoic, linolenic	0.077 g	0.08%
Cholesterol	0 mg
Tryptophan	0.326 g	0.33%
Threonine	0.683 g	0.68%
Isoleucine	0.956 g	0.96%
Leucine	1.572 g	1.57%
Lysine	1.386 g	1.39%
Methionine	0.417 g	0.42%
Cystine	0.228 g	0.23%
Phenylalanine	0.924 g	0.92%
Tyrosine	0.77 g	0.77%
Valine	1.491 g	1.49%
Arginine	3.049 g	3.05%
Histidine	0.515 g	0.52%
Alanine	0.875 g	0.88%
Aspartic acid	1.873 g	1.87%
Glutamic acid	3.262 g	3.26%
Glycine	1.358 g	1.36%
Proline	0.756 g	0.76%
Serine	0.868 g	0.87%