Pumpkin Seeds

In-depth nutrient analysis:

Pumpkin Seeds
(Note: "--" indicates data is unavailable)
amount 0.25 cup
total weight 32.25 g
BASIC MACRONUTRIENTS AND CALORIES
nutrient amount %DV
Protein 9.75 g 19.50
Carbohydrates 3.45 g 1.15
Fat - total 15.82 g 24.34
Dietary Fiber 1.94 g 7.76
Calories 180.28 10.02
MACRONUTRIENT AND CALORIE DETAIL
nutrient amount %DV
Carbohydrate:
Total Sugars 0.45 g
Monosaccharides 0.09 g
Disaccharides 0.36 g
Soluble Fiber 0.27 g
Insoluble Fiber 1.67 g
Other Carbohydrates 1.07 g
Fat:
Monounsaturated Fat 5.24 g 21.83
Polyunsaturated Fat 6.76 g 28.17
Saturated Fat 2.79 g 13.95
Trans Fat 0.02 g
Calories from Fat 142.37
Calories from Saturated Fat 25.13
Cholesterol 0.00 mg 0.00
Water 1.69 g
MICRONUTRIENTS
nutrient amount %DV
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1 0.09 mg 6.00
Vitamin B2 0.05 mg 2.94
Vitamin B3 (Niacin Equivalents) 4.41 mg
Vitamin B6 0.05 mg 2.50
Vitamin B12 0.00 mcg 0.00
Biotin -- mcg --
Choline 20.32 mg 4.78
Folate 18.70 mcg 4.67
Pantothenic Acid 0.24 mg 2.40
Vitamin C 0.61 mg 1.02
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A IU 5.16 IU 0.10
Vitamin A RAE 0.26 RAE
Retinol RE 0.00 RE
Carotenoid RE 0.52 RE 0.01
Beta-Carotene 2.90 mcg
Lutein and Zeaxanthin 23.86 mcg
Lycopene 0.00 mcg
Vitamin D
Vitamin D IU 0.00 IU 0.00
Vitamin D mcg 0.00 mcg
Vitamin E
Vitamin E Alpha-Tocopherol Equivalents 0.70 mg 3.50
Vitamin E IU -- IU
Vitamin E mg -- mg
Vitamin K 2.35 mcg 2.94
Minerals
nutrient amount %DV
Boron -- mcg
Calcium 14.84 mg 1.48
Chloride -- mg
Chromium -- mcg --
Copper 0.43 mg 21.50
Fluoride -- mg --
Iodine -- mcg --
Iron 2.84 mg 15.78
Magnesium 190.92 mg 47.73
Manganese 1.47 mg 73.50
Molybdenum -- mcg --
Phosphorus 397.64 mg 39.76
Potassium 260.90 mg 7.45
Selenium 3.03 mcg 4.33
Sodium 2.26 mg 0.09
Zinc 2.52 mg 16.80
INDIVIDUAL FATTY ACIDS
nutrient amount %DV
Omega-3 Fatty Acids 0.06 g 2.50
Omega-6 Fatty Acids 6.72 g
Monounsaturated Fats
14:1 Myristoleic -- g
15:1 Pentadecenoic -- g
16:1 Palmitol 0.02 g
17:1 Heptadecenoic -- g
18:1 Oleic 5.20 g
20:1 Eicosenoic 0.02 g
22:1 Erucic 0.00 g
24:1 Nervonic -- g
Polyunsaturated Fatty Acids
18:2 Linoleic 6.68 g
18:3 Linolenic 0.04 g
18:4 Stearidonic -- g
20:3 Eicosatrienoic -- g
20:4 Arachidonic 0.04 g
20:5 Eicosapentaenoic (EPA) -- g
22:5 Docosapentaenoic(DPA) -- g
22:6 Docosahexaenoic (DHA) -- g
Saturated Fatty Acids
4:0 Butyric 0.00 g
6:0 Caproic 0.00 g
8:0 Caprylic 0.00 g
10:0 Capric 0.00 g
12:0 Lauric 0.00 g
14:0 Myristic 0.02 g
15:0 Pentadecanoic 0.00 g
16:0 Palmitic 1.73 g
17:0 Margaric 0.01 g
18:0 Stearic 0.93 g
20:0 Arachidic 0.07 g
22:0 Behenate 0.02 g
24:0 Lignoceric 0.01 g
INDIVIDUAL AMINO ACIDS
nutrient amount %DV
Alanine 0.43 g
Arginine 1.56 g
Aspartate 0.86 g
Cystine 0.10 g 24.39
Glutamate 1.80 g
Glycine 0.54 g
Histidine 0.23 g 17.83
Isoleucine 0.37 g 32.17
Leucine 0.71 g 28.06
Lysine 0.36 g 15.32
Methionine 0.18 g 24.32
Phenylalanine 0.51 g 42.86
Proline 0.38 g
Serine 0.49 g
Threonine 0.29 g 23.39
Tryptophan 0.17 g 53.12
Tyrosine 0.32 g 32.99
Valine 0.46 g 31.29
OTHER COMPONENTS
nutrient amount %DV
Ash -- g
Organic Acids (Total) -- mg
Acetic Acid -- mg
Citric Acid -- mg
Lactic Acid -- mg
Malic Acid -- mg
Taurine -- mg
Sugar Alcohols (Total) -- g
Glycerol -- g
Inositol -- g
Mannitol -- g
Sorbitol -- g
Xylitol -- g
Artificial Sweeteners (Total) -- mg
Aspartame -- mg
Saccharin -- mg
Alcohol 0.00 g
Caffeine 0.00 mg

Note:

The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.
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