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

100 g: 446 kcal, 18.6 g protein, 53.8 g carbohydrate and 19.4 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories450

% Daily Value*

Total Fat 19g	25%
Saturated Fat 3.5g	18%
Trans Fat —
Cholesterol 0mg	0%
Sodium 20mg	1%
Total Carbohydrate 54g	20%
Dietary Fiber 18g	66%
Total Sugars —
Includes Added Sugars —
Protein 19g	37%
Vitamin D 0mcg	0%
Calcium 60mg	4%
Iron 3.3mg	20%
Potassium 920mg	20%

* 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. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Protein (37% DV), Dietary fiber (66% DV), Magnesium (62% DV), Potassium (20% DV), Zinc (94% DV), Copper (77% DV), Manganese (22% DV)

Low in cholesterol, sodium

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

Where the calories come from

16% protein · 46% carbohydrate · 38% fat

Protein: 19 g 16%
Carbs: 54 g 46%
Fat: 19 g 38%

Compared with other foods

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

Calories: less than 9% of foods
Protein: more than 69% of foods
Total fat: less than 16% of foods
Carbohydrate: more than 85% of foods
Dietary fiber: more than 99% of foods
Sodium: less than 78% of foods

All nutrients (47)

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

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	446 kcal	446 kcal
Protein	18.6 g	18.6 g	37%
Carbohydrate	53.8 g	53.8 g	20%
Dietary fiber	18.4 g	18.4 g	66%
Water	4.5 g	4.5 g

Fats and fatty acids (5)
Nutrient	Portion	100 g	% DV
Total fat	19.4 g	19.4 g	25%
Saturated fat	3.67 g	3.67 g	18%
Monounsaturated fat	6.03 g	6.03 g
Polyunsaturated fat	8.84 g	8.84 g
Cholesterol	0 mg	0 mg	0%

Minerals (9)
Nutrient	Portion	100 g	% DV
Calcium	55 mg	55 mg	4%
Iron	3.31 mg	3.31 mg	18%
Magnesium	262 mg	262 mg	62%
Phosphorus	92 mg	92 mg	7%
Potassium	919 mg	919 mg	20%
Sodium	18 mg	18 mg	1%
Zinc	10.3 mg	10.3 mg	94%
Copper	0.69 mg	0.69 mg	77%
Manganese	0.496 mg	0.496 mg	22%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin A	3 mcg	3 mcg	0%
Vitamin C	0.3 mg	0.3 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.034 mg	0.034 mg	3%
Riboflavin (B2)	0.052 mg	0.052 mg	4%
Niacin (B3)	0.286 mg	0.286 mg	2%
Pantothenic acid (B5)	0.056 mg	0.056 mg	1%
Vitamin B6	0.037 mg	0.037 mg	2%
Folate	9 mcg	9 mcg	2%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.326 g	0.326 g
Threonine	0.683 g	0.683 g
Isoleucine	0.956 g	0.956 g
Leucine	1.57 g	1.57 g
Lysine	1.39 g	1.39 g
Methionine	0.417 g	0.417 g
Cystine	0.228 g	0.228 g
Phenylalanine	0.924 g	0.924 g
Tyrosine	0.77 g	0.77 g
Valine	1.49 g	1.49 g
Arginine	3.05 g	3.05 g
Histidine	0.515 g	0.515 g
Alanine	0.875 g	0.875 g
Aspartic acid	1.87 g	1.87 g
Glutamic acid	3.26 g	3.26 g
Glycine	1.36 g	1.36 g
Proline	0.756 g	0.756 g
Serine	0.868 g	0.868 g

Similar foods

Sources

USDA FoodData Central record 170188(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.