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Pumpkin seeds, raw

In-depth nutrient analysis:

Pumpkin seeds, raw
(Note: "--" indicates data is unavailable)
amount0.25 cup
total weight34.50 g
Basic Components
nutrientamount%DV
calories186.65 10.37
calories from fat142.36
calories from saturated fat26.93
protein8.47 g 16.94
carbohydrates6.14 g 2.05
dietary fiber1.35 g 5.40
soluble fiber0.19 g
insoluble fiber1.16 g
sugar - total0.35 g
monosaccharides0.00 g
disaccharides0.35 g
other carbs4.45 g
fat - total15.82 g 24.34
saturated fat2.99 g 14.95
mono fat4.92 g 20.50
poly fat7.21 g 30.04
trans fatty acids0.00 g
cholesterol0.00 mg 0.00
water2.39 g
ash1.68 g
Vitamins
nutrientamount%DV
vitamin A IU131.10 IU 2.62
vitamin A RE13.11 RE
A - carotenoid13.11 RE 0.17
A - retinol0.00 RE
A - beta carotene78.66 mcg
thiamin - B10.07 mg 4.67
riboflavin - B20.11 mg 6.47
niacin - B30.60 mg 3.00
niacin equiv2.48 mg
vitamin B60.08 mg 4.00
vitamin B120.00 mcg 0.00
biotin-- mcg--
vitamin C0.66 mg 1.10
vitamin D IU0.00 IU 0.00
vitamin D mcg0.00 mcg
vitamin E alpha equiv0.35 mg 1.75
vitamin E IU0.51 IU
vitamin E mg3.76 mg
folate19.84 mcg 4.96
vitamin K17.73 mcg 22.16
pantothenic acid0.12 mg 1.20
Minerals
nutrientamount%DV
boron-- mcg
calcium14.84 mg 1.48
chloride-- mg
chromium-- mcg--
copper0.48 mg 24.00
fluoride-- mg--
iodine-- mcg--
iron5.16 mg 28.67
magnesium184.58 mg 46.15
manganese1.04 mg 52.00
molybdenum-- mcg--
phosphorus405.03 mg 40.50
potassium278.42 mg 7.95
selenium1.93 mcg 2.76
sodium6.21 mg 0.26
zinc2.57 mg 17.13
Saturated Fats
nutrientamount%DV
4:0 butyric0.00 g
6:0 caproic0.00 g
8:0 caprylic0.00 g
10:0 capric0.00 g
12:0 lauric0.02 g
14:0 myristic0.02 g
15:0 pentadecanoic-- g
16:0 palmitic1.94 g
17:0 margaric-- g
18:0 stearic0.97 g
20:0 arachidic-- g
22:0 behenate-- g
24:0 lignoceric-- g
Mono Fats
nutrientamount%DV
14:1 myristol-- g
15:1 pentadecenoic-- g
16:1 palmitol0.03 g
17:1 heptadecenoic-- g
18:1 oleic4.88 g
20:1 eicosen0.00 g
22:1 erucic0.00 g
24:1 nervonic-- g
Poly Fats
nutrientamount%DV
18:2 linoleic7.14 g
18:3 linolenic0.06 g
18:4 stearidon0.00 g
20:3 eicosatrienoic-- g
20:4 arachidon0.00 g
20:5 EPA0.00 g
22:5 DPA0.00 g
22:6 DHA0.00 g
Other Fats
nutrientamount%DV
omega 3 fatty acids0.06 g 2.50
omega 6 fatty acids7.14 g
Amino Acids
nutrientamount%DV
alanine0.35 g
arginine1.21 g
aspartate0.75 g
cystine0.09 g 21.95
glutamate1.30 g
glycine0.54 g
histidine0.20 g 15.50
isoleucine0.38 g 33.04
leucine0.63 g 24.90
lysine0.55 g 23.40
methionine0.17 g 22.97
phenylalanine0.37 g 31.09
proline0.30 g
serine0.35 g
threonine0.27 g 21.77
tryptophan0.11 g 34.38
tyrosine0.31 g 31.96
valine0.59 g 40.14
Other
nutrientamount%DV
alcohol0.00 g
caffeine0.00 mg
artif sweetener total-- mg
aspartame-- mg
saccharin-- mg
sugar alcohol-- g
glycerol-- g
inositol-- g
mannitol-- g
sorbitol-- g
xylitol-- g
organic acids-- mg
acetic acid-- mg
citric acid-- mg
lactic acid-- mg
malic acid-- mg
choline-- mg--
taurine-- 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.