Dried Pumpkin and Squash Seed Kernels
nuts-seeds SR Legacy · per 100g
Dried Pumpkin and Squash Seed Kernels provides 559 kcal per 100g, with 30.2 g protein, 49.0 g fat, and 10.7 g carbohydrates. It is a notable source of Manganese (4.5 mg, 198% RDA), Phosphorus (1233 mg, 176% RDA), Copper (1.3 mg, 149% RDA), Magnesium (592 mg, 148% RDA), Iron (8.8 mg, 110% RDA), Zinc (7.8 mg, 71% RDA), and Niacin (B3) (5.0 mg, 31% RDA). Nutrient data from USDA FoodData Central (SR Legacy dataset), per 100g edible portion.
559kcal
Calories
30.2g
Protein
49.0g
Total Fat
10.7g
Carbs
Protein 20.0%
Fat 72.9%
Carbs 7.1%
per 100g
Detailed Nutrition
Per
USDA/NIH DRI · National Academies
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Energy | 559.0 | kcal | — |
| Protein | 30.2 | g | 54% |
| Total Fat | 49.0 | g | — |
| Carbohydrate | 10.7 | g | 8% |
| Water | 5.2 | g | — |
| Nutrient | Amount | Unit | % RDA |
|---|---|---|---|
| Vitamin C | 1.9 | mg | 2% |
| Thiamin (B1) | 0.273 | mg | 23% |
| Riboflavin (B2) | 0.153 | mg | 12% |
| Niacin (B3) | 5.0 | mg | 31% |
| Pantothenic Acid (B5) | 0.750 | mg | 15% |
| Vitamin B6 | 0.143 | mg | 11% |
| Folate (DFE) | 58.0 | mcg | 14% |
| Choline | 63.0 | mg | 11% |
| Vitamin A (RAE) | 1.0 | mcg | 0% |
| Vitamin E | 2.2 | mg | 15% |
| Vitamin K | 7.3 | mcg | 6% |