Seeds, pumpkin and squash seed kernels, roasted, with salt added

100 g: 574 kcal, 29.8 g protein, 14.7 g carbohydrate and 49.1 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories570

% Daily Value*

Total Fat 49g	63%
Saturated Fat 9g	43%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 260mg	11%
Total Carbohydrate 15g	5%
Dietary Fiber 7g	23%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 30g	60%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 8.1mg	45%
Potassium 790mg	15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Protein (60% DV), Dietary fiber (23% DV), Iron (45% DV), Magnesium (131% DV), Phosphorus (94% DV), Zinc (69% DV), Copper (142% DV), Manganese (195% DV), Niacin (B3) (28% DV)

Low in cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

19% protein · 10% carbohydrate · 71% fat

Protein: 30 g 19%
Carbs: 15 g 9%
Fat: 49 g 71%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 4% of foods
Protein: more than 96% of foods
Total fat: less than 4% of foods
Carbohydrate: more than 62% of foods
Dietary fiber: more than 92% of foods
Total sugars: less than 51% of foods
Sodium: less than 30% of foods

All nutrients (59)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	574 kcal	574 kcal
Protein	29.8 g	29.8 g	60%
Carbohydrate	14.7 g	14.7 g	5%
Dietary fiber	6.5 g	6.5 g	23%
Total sugars	1.29 g	1.29 g
Starch	0.74 g	0.74 g
Water	2.03 g	2.03 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	49 g	49 g	63%
Saturated fat	8.54 g	8.54 g	43%
Trans fat	0.042 g	0.042 g
Monounsaturated fat	15.7 g	15.7 g
Polyunsaturated fat	19.9 g	19.9 g
Omega-3 ALA	0.111 g	0.111 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	52 mg	52 mg	4%
Iron	8.07 mg	8.07 mg	45%
Magnesium	550 mg	550 mg	131%
Phosphorus	1174 mg	1174 mg	94%
Potassium	788 mg	788 mg	17%
Sodium	256 mg	256 mg	11%
Zinc	7.64 mg	7.64 mg	69%
Copper	1.27 mg	1.27 mg	142%
Manganese	4.49 mg	4.49 mg	195%
Selenium	9.4 mcg	9.4 mcg	17%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	1.8 mg	1.8 mg	2%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.56 mg	0.56 mg	4%
Vitamin K	4.5 mcg	4.5 mcg	4%
Thiamin (B1)	0.07 mg	0.07 mg	6%
Riboflavin (B2)	0.15 mg	0.15 mg	12%
Niacin (B3)	4.43 mg	4.43 mg	28%
Pantothenic acid (B5)	0.57 mg	0.57 mg	11%
Vitamin B6	0.1 mg	0.1 mg	6%
Folate	57 mcg	57 mcg	14%
Vitamin B12	0 mcg	0 mcg	0%
Choline	63 mg	63 mg	11%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.569 g	0.569 g
Threonine	0.985 g	0.985 g
Isoleucine	1.26 g	1.26 g
Leucine	2.39 g	2.39 g
Lysine	1.22 g	1.22 g
Methionine	0.595 g	0.595 g
Cystine	0.327 g	0.327 g
Phenylalanine	1.71 g	1.71 g
Tyrosine	1.08 g	1.08 g
Valine	1.56 g	1.56 g
Arginine	5.28 g	5.28 g
Histidine	0.77 g	0.77 g
Alanine	1.47 g	1.47 g
Aspartic acid	2.92 g	2.92 g
Glutamic acid	6.11 g	6.11 g
Glycine	1.82 g	1.82 g
Proline	1.3 g	1.3 g
Serine	1.65 g	1.65 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 169415(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.