Seeds, pumpkin and squash seed kernels, roasted, without salt 170557

Nutrient	amount		RDI	%	ranking
10:0	0.002	G			2728
12:0	0.006	G			2653
14:0	0.058	G			3387
14:1	0	G
15:0	0.008	G			1062
15:1	0	G
16:0	5.191	G			591
16:1	0.044	G			3576
16:1 c	0.044	G			924
16:1 t	0	G
17:0	0.038	G			1156
17:1	0	G
18:0	2.913	G			531
18:1	15.626	G			297
18:1 c	15.611	G			99
18:1 t	0.015	G			1496
18:2	19.59	G			114
18:2 CLAs	0.005	G			1121
18:2 n-6 c,c	19.559	G			37
18:2 t not further defined	0.026	G			556
18:3	0.111	G			2057
18:3 n-3 c,c,c (ALA)	0.111	G			647
18:3 n-6 c,c,c	0	G
18:4	0	G
20:0	0.216	G			87
20:1	0.053	G			1096
20:2 n-6 c,c	0.012	G			513
20:3	0	G
20:3 n-3	0	G
20:3 n-6	0	G
20:4	0.123	G			326
20:5 n-3 (EPA)	0	G
22:0	0.06	G			196
22:1	0.001	G			811
22:1 c	0	G
22:1 t	0.001	G			66
22:4	0.005	G			374
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
24:0	0.043	G			92
24:1 c	0.01	G			94
4:0	0	G
6:0	0.007	G			862
8:0	0.002	G			1275
Alanine	1.466	G			1049
Alcohol, ethyl	0	G
Arginine	5.284	G			11
Ash	4.37	G			353
Aspartic acid	2.922	G			229
Betaine	1.5	MG			1551
Beta-sitosterol	13	MG			82
Caffeine	0	MG
Calcium, Ca	52	MG	1300	4%	2127
Campesterol	3	MG			82
Carbohydrate, by difference	14.71	G			2899
Carotene, alpha	1	UG			595
Carotene, beta	5	UG			1674
Cholesterol	0	MG
Choline, total	63	MG	550	11.5%	1395
Copper, Cu	1.275	MG	0.9	141.7%	140
Cryptoxanthin, beta	0	UG
Cystine	0.327	G			580
Energy	2401	kJ			266
Energy	574	KCAL			264
Fatty acids, total monounsaturated	15.734	G			328
Fatty acids, total polyunsaturated	19.856	G			138
Fatty acids, total saturated	8.544	G			806
Fatty acids, total trans	0.042	G			1704
Fatty acids, total trans-monoenoic	0.016	G			1481
Fatty acids, total trans-polyenoic	0.026	G			677
Fiber, total dietary	6.5	G			563
Folate, DFE	57	UG			1204
Folate, total	57	UG			1160
Folic acid	0	UG
Fructose	0.07	G			1012
Galactose	0	G
Glucose (dextrose)	0.07	G			1174
Glutamic acid	6.108	G			71
Glycine	1.819	G			172
Histidine	0.77	G			1209
Iron, Fe	8.07	MG	18	44.8%	362
Isoleucine	1.265	G			663
Lactose	0	G
Leucine	2.388	G			361
Lutein + zeaxanthin	30	UG			1185
Lycopene	0	UG
Lysine	1.22	G			2398
Magnesium, Mg	550	MG	420	131%	15
Maltose	0	G
Manganese, Mn	4.49	MG	2.3	195.2%	77
Methionine	0.595	G			1446
Niacin	4.43	MG	16	27.7%	2367
Pantothenic acid	0.57	MG	5	11.4%	2409
Phenylalanine	1.711	G			50
Phosphorus, P	1174	MG	1250	93.9%	22
Potassium, K	788	MG	3400	23.2%	248
Proline	1.299	G			610
Protein	29.84	G			331
Retinol	0	UG
Riboflavin	0.15	MG	1.3	11.5%	3746
Selenium, Se	9.4	UG	55	17.1%	3416
Serine	1.652	G			58
Sodium, Na	18	MG	1500	1.2%	5947
Starch	0.74	G			817
Stigmasterol	0	MG
Sucrose	1.14	G			478
Sugars, total including NLEA	1.29	G			2909
Theobromine	0	MG
Thiamin	0.07	MG	1.2	5.8%	3922
Threonine	0.985	G			1331
Tocopherol, beta	0.09	MG			262
Tocopherol, delta	0.28	MG			392
Tocopherol, gamma	12.73	MG			62
Tocotrienol, alpha	0	MG
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	49.05	G			287
Tryptophan	0.569	G			36
Tyrosine	1.079	G			298
Valine	1.559	G			239
Vitamin A, IU	8	IU			4304
Vitamin A, RAE	0	UG	900	0%
Vitamin B-12	0	UG	2.4	0%
Vitamin B-12, added	0	UG
Vitamin B-6	0.1	MG	1.7	5.9%	4300
Vitamin B-9 (Folate, food)	57	UG	400	14.3%	600
Vitamin C	1.8	MG	90	2%	2098
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Vitamin E (alpha-tocopherol)	0.56	MG			1730
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	0	UG
Vitamin K (phylloquinone)	4.5	UG			1327
Water	2.03	G			7251
Zinc, Zn	7.64	MG	11	69.5%	280

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.