Raw Banana vs Dried Pumpkin and Squash Seed Kernels
All values per 100g · % RDA for adult male 19–30
Macronutrients
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Energy | 89 | — | 559 | — | kcal |
| Protein | 1.1 | 2% | 30 | 54% | g |
| Total Fat | 0.330 | — | 49 | — | g |
| Carbohydrate | 23 | 18% | 11 | 8% | g |
| Water | 75 | — | 5.2 | — | g |
Vitamins
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Vitamin C | 8.7 | 10% | 1.9 | 2% | mg |
| Thiamin (B1) | 0.031 | 3% | 0.273 | 23% | mg |
| Riboflavin (B2) | 0.073 | 6% | 0.153 | 12% | mg |
| Niacin (B3) | 0.665 | 4% | 5.0 | 31% | mg |
| Pantothenic Acid (B5) | 0.334 | 7% | 0.750 | 15% | mg |
| Vitamin B6 | 0.367 | 28% | 0.143 | 11% | mg |
| Folate (DFE) | 20 | 5% | 58 | 14% | mcg |
| Vitamin B12 | 0.000 | 0% | 0.000 | 0% | mcg |
| Choline | 9.8 | 2% | 63 | 11% | mg |
| Vitamin A (RAE) | 3.0 | 0% | 1.0 | 0% | mcg |
| Vitamin E | 0.100 | 1% | 2.2 | 15% | mg |
| Vitamin D (D2+D3) | 0.000 | 0% | 0.000 | 0% | mcg |
| Vitamin K | 0.500 | 0% | 7.3 | 6% | mcg |
Minerals
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Calcium | 5.0 | 1% | 46 | 5% | mg |
| Iron | 0.260 | 3% | 8.8 | 110% | mg |
| Magnesium | 27 | 7% | 592 | 148% | mg |
| Phosphorus | 22 | 3% | 1233 | 176% | mg |
| Potassium | 358 | 11% | 809 | 24% | mg |
| Sodium | 1.0 | — | 7.0 | — | mg |
| Zinc | 0.150 | 1% | 7.8 | 71% | mg |
| Copper | 0.078 | 9% | 1.3 | 149% | mg |
| Manganese | 0.270 | 12% | 4.5 | 198% | mg |
| Selenium | 1.0 | 2% | 9.4 | 17% | mcg |
Fats
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Saturated Fat | 0.000 | — | 0.064 | — | g |
| Monounsaturated Fat | 0.032 | — | 16 | — | g |
| Polyunsaturated Fat | 0.073 | — | 21 | — | g |
| Cholesterol | 0.000 | — | 0.000 | — | mg |
Carbohydrates & Fiber
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Dietary Fiber | 2.6 | 7% | 6.0 | 16% | g |
| Lactose | 0.000 | — | 0.000 | — | g |