Dried Pumpkin and Squash Seed Kernels vs Raw Spinach
All values per 100g · % RDA for adult male 19–30
Macronutrients
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Energy | 559 | — | 23 | — | kcal |
| Protein | 30 | 54% | 2.9 | 5% | g |
| Total Fat | 49 | — | 0.390 | — | g |
| Carbohydrate | 11 | 8% | 3.6 | 3% | g |
| Water | 5.2 | — | 91 | — | g |
Vitamins
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Vitamin C | 1.9 | 2% | 28 | 31% | mg |
| Thiamin (B1) | 0.273 | 23% | 0.078 | 7% | mg |
| Riboflavin (B2) | 0.153 | 12% | 0.189 | 15% | mg |
| Niacin (B3) | 5.0 | 31% | 0.724 | 5% | mg |
| Pantothenic Acid (B5) | 0.750 | 15% | 0.065 | 1% | mg |
| Vitamin B6 | 0.143 | 11% | 0.195 | 15% | mg |
| Folate (DFE) | 58 | 14% | 194 | 49% | mcg |
| Vitamin B12 | 0.000 | 0% | 0.000 | 0% | mcg |
| Choline | 63 | 11% | 19 | 4% | mg |
| Vitamin A (RAE) | 1.0 | 0% | 469 | 52% | mcg |
| Vitamin E | 2.2 | 15% | 2.0 | 14% | mg |
| Vitamin D (D2+D3) | 0.000 | 0% | 0.000 | 0% | mcg |
| Vitamin K | 7.3 | 6% | 483 | 402% | mcg |
Minerals
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Calcium | 46 | 5% | 99 | 10% | mg |
| Iron | 8.8 | 110% | 2.7 | 34% | mg |
| Magnesium | 592 | 148% | 79 | 20% | mg |
| Phosphorus | 1233 | 176% | 49 | 7% | mg |
| Potassium | 809 | 24% | 558 | 16% | mg |
| Sodium | 7.0 | — | 79 | — | mg |
| Zinc | 7.8 | 71% | 0.530 | 5% | mg |
| Copper | 1.3 | 149% | 0.130 | 14% | mg |
| Manganese | 4.5 | 198% | 0.897 | 39% | mg |
| Selenium | 9.4 | 17% | 1.0 | 2% | mcg |
Fats
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Saturated Fat | 0.064 | — | 0.000 | — | g |
| Monounsaturated Fat | 16 | — | 0.010 | — | g |
| Polyunsaturated Fat | 21 | — | 0.165 | — | g |
| Cholesterol | 0.000 | — | 0.000 | — | mg |
Carbohydrates & Fiber
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Dietary Fiber | 6.0 | 16% | 2.2 | 6% | g |
| Lactose | 0.000 | — | 0.100 | — | g |