Amount of nutrients in 100 g (grams) of Seeds, pumpkin and squash seed kernels, dried.
| Nutrient | Amount and Unit | Percentage |
Water
|
5.23 g
|
5.23%
|
Energy (calorie)
|
559 kcal
|
|
Energy (joule)
|
2339 kJ
|
|
Protein
|
30.23 g
|
30.23%
|
Total lipid (fat)
|
49.05 g
|
49.05%
|
Ash
|
4.78 g
|
4.78%
|
Carbohydrate, by difference
|
10.71 g
|
10.71%
|
Fiber, total dietary
|
6 g
|
6%
|
Sugars, total
|
1.4 g
|
1.4%
|
Sucrose
|
1.13 g
|
1.13%
|
Glucose (dextrose)
|
0.13 g
|
0.13%
|
Fructose
|
0.15 g
|
0.15%
|
Lactose
|
0 g
|
|
Maltose
|
0 g
|
|
Galactose
|
0 g
|
|
Starch
|
1.47 g
|
1.47%
|
Calcium, Ca
|
46 mg
|
0.05%
|
Iron, Fe
|
8.82 mg
|
0.01%
|
Magnesium, Mg
|
592 mg
|
0.59%
|
Phosphorus, P
|
1233 mg
|
1.23%
|
Potassium, K
|
809 mg
|
0.81%
|
Sodium, Na
|
7 mg
|
0.01%
|
Zinc, Zn
|
7.81 mg
|
0.01%
|
Copper, Cu
|
1.343 mg
|
|
Manganese, Mn
|
4.543 mg
|
|
Selenium, Se
|
9.4 µg
|
|
Vitamin C, total ascorbic acid
|
1.9 mg
|
|
Thiamin
|
0.273 mg
|
|
Riboflavin
|
0.153 mg
|
|
Niacin
|
4.987 mg
|
|
Pantothenic acid
|
0.75 mg
|
|
Vitamin B-6
|
0.143 mg
|
|
Folate, total
|
58 µg
|
|
Folic acid
|
0 µg
|
|
Folate, food
|
58 µg
|
|
Folate, DFE
|
58 µg
|
|
Choline, total
|
63 mg
|
0.06%
|
|
Vitamin B-12
|
0 µg
|
|
Vitamin B-12, added
|
0 µg
|
|
Vitamin A, RAE
|
1 µg
|
|
Retinol
|
0 µg
|
|
Carotene, beta
|
9 µg
|
|
Carotene, alpha
|
1 µg
|
|
Cryptoxanthin, beta
|
1 µg
|
|
Vitamin A, IU
|
16 IU
|
|
Lycopene
|
0 µg
|
|
Lutein + zeaxanthin
|
74 µg
|
|
Vitamin E (alpha-tocopherol)
|
2.18 mg
|
|
Vitamin E, added
|
0 mg
|
|
Tocopherol, beta
|
0.03 mg
|
|
Tocopherol, gamma
|
35.1 mg
|
0.04%
|
Tocopherol, delta
|
0.44 mg
|
|
Tocotrienol, alpha
|
0 mg
|
|
Tocotrienol, beta
|
0 mg
|
|
Tocotrienol, gamma
|
0.06 mg
|
|
Tocotrienol, delta
|
0 mg
|
|
Vitamin D (D2 + D3)
|
0 µg
|
|
Vitamin D
|
0 IU
|
|
Vitamin K (phylloquinone)
|
7.3 µg
|
|
Dihydrophylloquinone
|
0 µg
|
|
Menaquinone-4
|
0 µg
|
|
Fatty acids, total saturated
|
8.659 g
|
8.66%
|
4:0 butanoic, butyric fatty acid
|
0 g
|
|
6:0 hexanoic, caproic fatty acid
|
0.001 g
|
|
8:0 octanoic, caprylic fatty acid
|
0 g
|
|
10:0 decanoic, capric fatty acid
|
0.003 g
|
|
12:0 dodecanoic, lauric fatty acid
|
0.006 g
|
0.01%
|
14:0 tetradecanoic, myristic, common saturated fatty acid
|
0.059 g
|
0.06%
|
15:0 monounsaturated fatty acid
|
0.008 g
|
0.01%
|
16:0 hexadecanoic, palmitic fatty acid
|
5.364 g
|
5.36%
|
17:0 heptadecanoic, margaric fatty acid
|
0.037 g
|
0.04%
|
18:0 octadecanoic, stearic fatty acid
|
2.869 g
|
2.87%
|
20:0 eicosanoic, arachidic fatty acid
|
0.212 g
|
0.21%
|
22:0 saturated fatty acid
|
0.057 g
|
0.06%
|
24:0 saturated fatty acids
|
0.044 g
|
0.04%
|
Fatty acids, total monounsaturated
|
16.242 g
|
16.24%
|
|
14:1 monounsaturated fatty acid
|
0 g
|
|
|
15:1 monounsaturated fatty acid
|
0 g
|
|
16:1 undifferentiated, hexadecenoic, palmitoleic
|
0.048 g
|
0.05%
|
16:1 cis monounsaturated fatty acid
|
0.048 g
|
0.05%
|
16:1 t monounsaturated fatty acid
|
0 g
|
|
|
17:1 monounsaturated fatty acid
|
0 g
|
|
18:1 undifferentiated
|
16.133 g
|
16.13%
|
18:1 cis
|
16.108 g
|
16.11%
|
18:1 trans
|
0.025 g
|
0.02%
|
20:1 eicosenoic, gadoleic
|
0.056 g
|
0.06%
|
22:1 undifferentiated, docosenoic, erucic
|
0.001 g
|
|
22:1 c saturated fatty acid
|
0 g
|
|
22:1 t saturated fatty acid
|
0.001 g
|
|
24:1 monounsaturated fatty acids
|
0.005 g
|
|
Fatty acids, total polyunsaturated
|
20.976 g
|
20.98%
|
|
18:2 undifferentiated
|
20.71 g
|
20.71%
|
18:2 n-6 c,c
|
20.667 g
|
20.67%
|
18:2 conjugated linoleic acid (CLAs)
|
0.004 g
|
|
18:2 t not further defined
|
0.039 g
|
0.04%
|
18:3 undifferentiated, octadecatrienoic, linolenic
|
0.12 g
|
0.12%
|
18:3 n-3 c,c,c (ALA)
|
0.12 g
|
0.12%
|
18:3 n-6 c,c,c
|
0 g
|
|
18:4 octadecatetraenoic, parinaric
|
0 g
|
|
|
20:2 n-6 c,c
|
0.004 g
|
|