Food/Ingredient:       

100g off Seeds, pumpkin and squash seeds, whole, roasted, without salt
 
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Nutritional Information 
Units
% RDI
Calories450kcal22%    
  
Energy1870kJ-      
Total Fat19g30%    
  
Saturated Fat3·7g18%    
  
Trans Fat--      
Cholesterol0mg0%    
  
Sodium18mg1%    
  
Total Carbohydrate54g18%    
  
Sugars--      
Dietary Fiber18g74%    
  
Protein19g37%    
  

     
Fats Weight% RDI
Total Fat19g30%    
Saturated Fat3·7g18%    
  4:0--      
  6:0--      
  8:0--      
  10:0--      
  12:00·02g-      
  13:0--      
  14:00·02g-      
  15:0--      
  16:02·4g-      
  17:0--      
  18:01·2g-      
  20:0--      
  22:0--      
  24:0--      
Monounsaturated Fat6g-      
  14:1--      
  15:1--      
  16:1 undifferentiated0·04g-      
  16:1 c--      
  16:1 t--      
  17:1--      
  18:1 undifferentiated6g-      
  18:1 c--      
  18:1 t--      
  18:1-11t (18:1t n-7)--      
  20:1--      
  22:1 undifferentiated--      
  22:1 c--      
  22:1 t--      
  24:1 c--      
Polyunsaturated Fat8·8g-      
  18:2 undifferentiated8·8g-      
  18:2 t not further defined--      
  18:2 i--      
  18:2 t,t--      
  18:2 CLAs--      
  18:2 n-6 c,c--      
  18:3 undifferentiated0·08g-      
  18:3 n-3 c,c,c (ALA)--      
  18:3 n-6 c,c,c--      
  18:3i--      
  18:4--      
  20:4 undifferentiated--      
  20:2 n-6 c,c--      
  20:3 undifferentiated--      
  20:3 n-3--      
  20:3 n-6--      
  20:4 n-6--      
  20:5 n-3 (EPA)--      
  21:5--      
  22:4--      
  22:5 n-3 (DPA)--      
  22:6 n-3 (DHA)--      
Omega 3 Fatty Acids0·08g-      
Omega 6 Fatty Acids8·8g-      
Trans Fat--      
  Total Trans-monoenoic--      
  Total Trans-polyenoic--      
     
Carbohydrates & Proteins Weight% RDI
Total Carbohydrate54g18%    
Starch--      
Sugars--      
  Sucrose--      
  Glucose (Dextrose)--      
  Fructose--      
  Lactose--      
  Maltose--      
  Galactose--      
Protein19g37%    
  Tryptophan0·33g-      
  Threonine0·68g-      
  Isoleucine0·96g-      
  Leucine1·6g-      
  Lysine1·4g-      
  Methionine0·42g-      
  Cystine0·23g-      
  Phenylalanine0·92g-      
  Tyrosine0·77g-      
  Valine1·5g-      
  Arginine3g-      
  Histidine0·52g-      
  Alanine0·88g-      
  Aspartic Acid1·9g-      
  Glutamic Acid3·3g-      
  Glycine1·4g-      
  Proline0·76g-      
  Serine0·87g-      
  Hydroxyproline--      
     
Vitamins Weight% RDI
Vitamin A62IU1%    
  Retinol0µg-      
  Retinol Activity Equivalent3µg-      
  Beta Carotene--      
  Alpha Carotene--      
  Beta Cryptoxanthin--      
  Lycopene--      
  Lutein + Zeaxanthin--      
B-1 (Thiamin)0·03mg2%    
B-2 (Riboflavin)0·05mg3%    
B-3 (Niacin)0·29mg1%    
B-5 (Pantothenic Acid)0·06mg1%    
Vitamin B-60·04mg2%    
B-7 (Folate)9µg2%    
  Folic Acid0µg-      
  Food Folate9µg-      
  Dietary Folate Equivalent9µg-      
Vitamin B-120µg0%    
  B-12, manufacturer added--      
Vitamin C0·3mg1%    
Vitamin D0IU0%    
  Vitamin D2 (Ergocalciferol)--      
  Vitamin D3 (Cholecalciferol)--      
  Vitamin D (D2 + D3)0µg-      
Vitamin E (Alpha-tocopherol)--      
  Vit E, manufacturer added--      
  Beta Tocopherol--      
  Gamma Tocopherol--      
  Delta Tocopherol--      
  Alpha Tocotrienol--      
  Beta Tocotrienol--      
  Gamma Tocotrienol--      
  Delta Tocotrienol--      
Vitamin K (Phylloquinone)--      
  Menaquinone-4--      
  Dihydrophylloquinone--      
Betaine--      
Choline--      
     
Minerals Weight% RDI
Calcium55mg6%    
Iron3·3mg18%    
Magnesium260mg66%    
Phosphorus92mg9%    
Potassium920mg20%    
Sodium18mg1%    
Zinc10mg69%    
Copper0·69mg35%    
Fluoride--      
Manganese0·5mg25%    
Selenium--      

     
Fiber, Sterols, Alcohol etc Weight% RDI
Dietary Fiber18g74%    
Cholesterol0mg0%    
Phytosterols--      
  Stigmasterol--      
  Campesterol--      
  Beta-sitosterol--      
Alcohol--      
Caffeine--      
Theobromine--      
Ash3·8g-      
Water4·5g-      


%RDI is the percentage of the Recommended Daily Intake or Reference Daily Intake, based on people 4 years or older on a 2,000 calories a day diet. See this Wikipedia page.

Entries marked with '-' represent missing or incomplete values. Some assumptions were made with the calculation of omega 3 and omega 6 fatty acids, so they may occasionally be inaccurate.


Nutritional data for the foods listed are kindly supplied by US Department of Agriculture, Agricultural Research Service.

2016. Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28 (Slightly revised). Version Current: May 2016. http://www.ars.usda.gov/nea/bhnrc/mafcl

You can browse our version of the USDA food list here, or use the search box above.


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