Conversion Calculator

Amount of nutrients in 100 g (grams) of Seeds, pumpkin and squash seed kernels, roasted, with salt added.

Nutrient	Amount and Unit	Percentage
Water	2.03 g	2.03%
Energy (calorie)	574 kcal
Energy (joule)	2401 kJ
Protein	29.84 g	29.84%
Total lipid (fat)	49.05 g	49.05%
Ash	4.37 g	4.37%
Carbohydrate, by difference	14.71 g	14.71%
Fiber, total dietary	6.5 g	6.5%
Sugars, total	1.29 g	1.29%
Sucrose	1.14 g	1.14%
Glucose (dextrose)	0.07 g	0.07%
Fructose	0.07 g	0.07%
Lactose	0 g
Maltose	0 g
Galactose	0 g
Starch	0.74 g	0.74%
Calcium, Ca	52 mg	0.05%
Iron, Fe	8.07 mg	0.01%
Magnesium, Mg	550 mg	0.55%
Phosphorus, P	1174 mg	1.17%
Potassium, K	788 mg	0.79%
Sodium, Na	256 mg	0.26%
Zinc, Zn	7.64 mg	0.01%
Copper, Cu	1.275 mg
Manganese, Mn	4.49 mg
Selenium, Se	9.4 µg
Vitamin C, total ascorbic acid	1.8 mg
Thiamin	0.07 mg
Riboflavin	0.15 mg
Niacin	4.43 mg
Pantothenic acid	0.57 mg
Vitamin B-6	0.1 mg
Folate, total	57 µg
Folic acid	0 µg
Folate, food	57 µg
Folate, DFE	57 µg
Choline, total	63 mg	0.06%
Betaine	1.5 mg
Vitamin B-12	0 µg
Vitamin B-12, added	0 µg
Vitamin A, RAE	0 µg
Retinol	0 µg
Carotene, beta	5 µg
Carotene, alpha	1 µg
Cryptoxanthin, beta	0 µg
Vitamin A, IU	8 IU
Lycopene	0 µg
Lutein + zeaxanthin	30 µg
Vitamin E (alpha-tocopherol)	0.56 mg
Vitamin E, added	0 mg
Tocopherol, beta	0.09 mg
Tocopherol, gamma	12.73 mg	0.01%
Tocopherol, delta	0.28 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, gamma	0 mg
Tocotrienol, delta	0 mg
Vitamin D (D2 + D3)	0 µg
Vitamin D	0 IU
Vitamin K (phylloquinone)	4.5 µg
Dihydrophylloquinone	0 µg
Menaquinone-4	0 µg
Fatty acids, total saturated	8.544 g	8.54%
4:0 butanoic, butyric fatty acid	0 g
6:0 hexanoic, caproic fatty acid	0.007 g	0.01%
8:0 octanoic, caprylic fatty acid	0.002 g
10:0 decanoic, capric fatty acid	0.002 g
12:0 dodecanoic, lauric fatty acid	0.006 g	0.01%
14:0 tetradecanoic, myristic, common saturated fatty acid	0.058 g	0.06%
15:0 monounsaturated fatty acid	0.008 g	0.01%
16:0 hexadecanoic, palmitic fatty acid	5.191 g	5.19%
17:0 heptadecanoic, margaric fatty acid	0.038 g	0.04%
18:0 octadecanoic, stearic fatty acid	2.913 g	2.91%
20:0 eicosanoic, arachidic fatty acid	0.216 g	0.22%
22:0 saturated fatty acid	0.06 g	0.06%
24:0 saturated fatty acids	0.043 g	0.04%
Fatty acids, total monounsaturated	15.734 g	15.73%
14:1 monounsaturated fatty acid	0 g
15:1 monounsaturated fatty acid	0 g
16:1 undifferentiated, hexadecenoic, palmitoleic	0.044 g	0.04%
16:1 cis monounsaturated fatty acid	0.044 g	0.04%
16:1 t monounsaturated fatty acid	0 g
17:1 monounsaturated fatty acid	0 g
18:1 undifferentiated	15.626 g	15.63%
18:1 cis	15.611 g	15.61%
18:1 trans	0.015 g	0.02%
20:1 eicosenoic, gadoleic	0.053 g	0.05%
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	0.01 g	0.01%
Fatty acids, total polyunsaturated	19.856 g	19.86%
18:2 undifferentiated	19.59 g	19.59%
18:2 n-6 c,c	19.559 g	19.56%
18:2 conjugated linoleic acid (CLAs)	0.005 g
18:2 t not further defined	0.026 g	0.03%
18:3 undifferentiated, octadecatrienoic, linolenic	0.111 g	0.11%
18:3 n-3 c,c,c (ALA)	0.111 g	0.11%
18:3 n-6 c,c,c	0 g
18:4 octadecatetraenoic, parinaric	0 g