Product details

Seeds · pumpkin and squash seed kernels · dried

pepitas

Nuts, seeds

Nutrition Facts label

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Amount per 100 g

  • Energy (calories): 559 kcal 26%
  • Protein: 30.23 g 55%
  • Fat: 49.05 g 101%
  • Carbohydrates: 10.71 g 4%

Calorie breakdown

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  • Protein: 19% 105 kcal
  • Fat: 73% 411 kcal
  • Carbohydrates: 8% 44 kcal

Omega 6 : Omega 3

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1:1 20:1 115:1

seeds

General

  • Energy

    559 kcal

    26%

  • Water

    5.23 g

    0%

Carbohydrates

  • Carbohydrate

    10.71 g

    4%

  • Fiber

    6 g

    24%

  • Sugars, total

    1.4 g

  • Starch

    1.47 g

Lipids

  • Total lipid (fat)

    49.05 g

    101%

  • Total polyunsaturated

    20.976 g

  • Omega 3 (n-3)

    0.18 g

    12%

  • Omega 6 (n-6)

    20.7 g

    171%

  • Total monounsaturated

    16.242 g

  • Total saturated

    8.659 g

    as low as possible

  • Total trans

    0.064 g

    as low as possible

  • Cholesterol

    0 mg

    as low as possible

Protein + aminoacids

  • Protein

    30.23 g

    55%

  • Tryptophan

    0.576 g

    180%

  • Threonine

    0.998 g

    78%

  • Isoleucine

    1.281 g

    105%

  • Leucine

    2.419 g

    90%

  • Lysine

    1.236 g

    51%

  • Methionine + Cystine

    0.935 g

    77%

  • Methionine

    0.603 g

  • Cystine

    0.332 g

  • Phenylalanine + Tyrosine

    2.826 g

    134%

  • Phenylalanine

    1.733 g

  • Tyrosine

    1.093 g

  • Valine

    1.579 g

    103%

Vitamins

  • Vitamin C

    1.9 mg

    3%

  • Folate, total

    58 µg

  • Folate, DFE

    58 µg DFE

    15%

  • Vitamin B-1 (Thiamin)

    0.273 mg

    25%

  • Vitamin B-2 (Riboflavin)

    0.153 mg

    14%

  • Vitamin B-3 (Niacin)

    4.987 mg

    36%

  • Vitamin B-5 (Pantothenic acid)

    0.75 mg

    15%

  • Vitamin B-6

    0.143 mg

    11%

  • Vitamin B-12 (Cobalamin)

    0 µg

    0%

  • Vitamin A

    16 IU

    1%

  • Vitamin E

    2.18 mg

    15%

  • Vitamin D

    0 IU

    0%

  • Vitamin K

    7.3 µg

    8%

  • Isoflavones, total

    ~

Minerals

  • Calcium, Ca

    46 mg

    5%

  • Magnesium, Mg

    592 mg

    191%

  • Phosphorus, P

    1233 mg

    176%

  • Iron, Fe

    8.82 mg

    49%

  • Potassium, K

    809 mg

    17%

  • Sodium, Na

    7 mg

    0%

  • Zinc, Zn

    7.81 mg

    98%

  • Copper, Cu

    1.343 mg

    149%

  • Selenium, Se

    9.4 µg

    17%

  • Manganese, Mn

    4.543 mg

    252%

About Nutrition Facts

  • Symbol "~" means missing value.
  • Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
  • Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.

Advanced mode

  • RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
  • AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
  • UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.

Seeds comparison

Product Calories Protein Carbohydrates Fat
Seeds · pumpkin and squash seed kernels · dried 559 kcal 30.23 g 10.71 g 49.05 g
Seeds · sunflower seed kernels · dried 584 kcal 20.78 g 20 g 51.46 g
Seeds · sesame seeds · whole · dried 573 kcal 17.73 g 23.45 g 49.67 g
Seeds · watermelon seed kernels · dried 557 kcal 28.33 g 15.31 g 47.37 g
Seeds · sunflower seed kernels · dry roasted · without salt 582 kcal 19.33 g 24.07 g 49.8 g
Seeds · sesame seed kernels · dried (decorticated) 631 kcal 20.45 g 11.73 g 61.21 g
Seeds · sisymbrium sp. seeds · whole · dried 318 kcal 12.14 g 58.26 g 4.6 g
Seeds · safflower seed kernels · dried 517 kcal 16.18 g 34.29 g 38.45 g
Seeds · sunflower seed kernels · dry roasted · with salt added 582 kcal 19.33 g 24.07 g 49.8 g
Seeds · pumpkin and squash seed kernels · roasted · with salt added 574 kcal 29.84 g 14.71 g 49.05 g
Seeds · pumpkin and squash seed kernels · roasted · without salt 574 kcal 29.84 g 14.71 g 49.05 g

* Nutritional values per 100 g of product