Product details

Seeds · pumpkin and squash seeds · whole · roasted · without salt

Nuts, seeds

Nutrition Facts label

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Amount per 100 g

  • Energy (calories): 446 kcal 20%
  • Protein: 18.55 g 34%
  • Fat: 19.4 g Why gray? Help 40%
  • Carbohydrates: 53.75 g 22%

Calorie breakdown

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  • Protein: 14% 64 kcal
  • Fat: 36% 162 kcal
  • Carbohydrates: 49% 219 kcal

Omega 6 : Omega 3

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1:1 20:1 125:1

seeds

General

  • Energy

    446 kcal

    20%

  • Water

    4.5 g

    0%

Carbohydrates

  • Carbohydrate

    53.75 g

    22%

  • Fiber

    18.4 g

    74%

  • Sugars, total

    ~

  • Starch

    ~

Lipids

  • Total lipid (fat)

    19.4 g

    40%

  • Total polyunsaturated

    8.844 g

  • Omega 3 (n-3)

    0.07 g

    5%

  • Omega 6 (n-6)

    8.75 g

    72%

  • Total monounsaturated

    6.032 g

  • Total saturated

    3.67 g

    as low as possible

  • Total trans

    ~

    -

  • Cholesterol

    0 mg

    as low as possible

Protein + aminoacids

  • Protein

    18.55 g

    34%

  • Tryptophan

    0.326 g

    102%

  • Threonine

    0.683 g

    53%

  • Isoleucine

    0.956 g

    79%

  • Leucine

    1.572 g

    58%

  • Lysine

    1.386 g

    57%

  • Methionine + Cystine

    0.645 g

    53%

  • Methionine

    0.417 g

  • Cystine

    0.228 g

  • Phenylalanine + Tyrosine

    1.694 g

    80%

  • Phenylalanine

    0.924 g

  • Tyrosine

    0.77 g

  • Valine

    1.491 g

    97%

Vitamins

  • Vitamin C

    0.3 mg

    0%

  • Folate, total

    9 µg

  • Folate, DFE

    9 µg DFE

    2%

  • Vitamin B-1 (Thiamin)

    0.034 mg

    3%

  • Vitamin B-2 (Riboflavin)

    0.052 mg

    5%

  • Vitamin B-3 (Niacin)

    0.286 mg

    2%

  • Vitamin B-5 (Pantothenic acid)

    0.056 mg

    1%

  • Vitamin B-6

    0.037 mg

    3%

  • Vitamin B-12 (Cobalamin)

    0 µg

    0%

  • Vitamin A

    62 IU

    3%

  • Vitamin E

    ~

    -

  • Vitamin D

    0 IU

    0%

  • Vitamin K

    ~

    -

  • Isoflavones, total

    ~

Minerals

  • Calcium, Ca

    55 mg

    6%

  • Magnesium, Mg

    262 mg

    85%

  • Phosphorus, P

    92 mg

    13%

  • Iron, Fe

    3.31 mg

    18%

  • Potassium, K

    919 mg

    20%

  • Sodium, Na

    18 mg

    1%

  • Zinc, Zn

    10.3 mg

    129%

  • Copper, Cu

    0.69 mg

    77%

  • Selenium, Se

    ~

    -

  • Manganese, Mn

    0.496 mg

    28%

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 seeds · whole · roasted · without salt 446 kcal 18.55 g 53.75 g 19.4 g
Seeds · pumpkin and squash seeds · whole · roasted · with salt added 446 kcal 18.55 g 53.75 g 19.4 g
Seeds · pumpkin and squash seed kernels · roasted · without salt 574 kcal 29.84 g 14.71 g 49.05 g
Seeds · pumpkin and squash seed kernels · roasted · with salt added 574 kcal 29.84 g 14.71 g 49.05 g
Seeds · sunflower seed kernels · dry roasted · without salt 582 kcal 19.33 g 24.07 g 49.8 g
Seeds · sesame seed kernels · toasted · without salt added (decorticated) 567 kcal 16.96 g 26.04 g 48 g
Seeds · sunflower seed kernels · oil roasted · without salt 592 kcal 20.06 g 22.89 g 51.3 g
Seeds · sunflower seed kernels · toasted · without salt 619 kcal 17.21 g 20.59 g 56.8 g
Seeds · sesame seeds · whole · roasted and toasted 565 kcal 16.96 g 25.74 g 48 g
Seeds · sunflower seed kernels · oil roasted · with salt added 592 kcal 20.06 g 22.89 g 51.3 g
Seeds · sunflower seed kernels · toasted · with salt added 619 kcal 17.21 g 20.59 g 56.8 g

* Nutritional values per 100 g of product