Pumpkin and squash seed kernels
Seeds, dried
2 cup of pumpkin and squash seed kernels (Seeds, dried) contains 1442 Calories. The macronutrient breakdown is 7% carbs, 73% fat, and 20% protein. This is a good source of protein (139% of your Daily Value), fiber (55% of your Daily Value), and potassium (44% of your Daily Value).
Nutrition Facts
For 2 cup of pumpkin and squash seed kernels (258g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 1442 | |
| Fats | 127g | 162% |
| Saturated fats | 22g | 112% |
| Trans fats | 0.2g | |
| Cholesterol | 0mg | 0% |
| Sodium | 18mg | 1% |
| Carbs | 28g | 10% |
| Net carbs | 12g | |
| Fiber | 15g | 55% |
| Sugar | 4g | |
| Protein | 78g | |
| Calcium | 119mg | 12% |
| Iron | 23mg | 284% |
| Potassium | 2087mg | 44% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 3μg | |
| Beta carotene | 23μg | |
| Caffeine | 0mg | |
| Choline | 163mg | 30% |
| Copper | 3mg | 385% |
| Fluoride | – | |
| Folate (B9) | 150μg | 37% |
| Lycopene | 0μg | |
| Magnesium | 1527mg | 364% |
| Manganese | 12mg | 510% |
| Niacin | 13mg | 80% |
| Pantothenic acid | 2mg | 39% |
| Phosphorus | 3181mg | 454% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 30% |
| Selenium | 24μg | 44% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 59% |
| Vitamin A IU | 41IU | |
| Vitamin A | 3μg | 0.3% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.4mg | 28% |
| Vitamin C | 5mg | 5% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 6mg | 37% |
| Vitamin K | 19μg | 16% |
| Zinc | 20mg | 183% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 3g | |
| Glucose | 0.3g | |
| Fructose | 0.4g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 4g | |
| Fats | ||
| Saturated fats | 22g | 112% |
| Monounsaturated fats | 42g | |
| Polyunsaturated fats | 54g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 53g | |
| Alpha Linolenic Acid (ALA) | 0.3g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 4g | |
| Arginine | 14g | |
| Aspartic acid | 8g | |
| Cystine | 1g | |
| Glutamic acid | 16g | |
| Glycine | 5g | |
| Histidine | 2g | |
| Hydroxyproline | – | |
| Isoleucine | 3g | |
| Leucine | 6g | |
| Lysine | 3g | |
| Methionine | 2g | |
| Phenylalanine | 4g | |
| Proline | 3g | |
| Serine | 4g | |
| Threonine | 3g | |
| Tryptophan | 1g | |
| Tyrosine | 3g | |
| Valine | 4g | |
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