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pumpkin_seeds.png
Cooked roasted Unsalted

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

Macronutrients
NameAmount% DRI
Energy446 kcal0 %
Proteins18.6 gr.40.3 %
Water4.5 gr.0 %
Carbohydrates53.8 gr.--
Sugars0 gr.0 %
Alcohol0 gr.--
Dietary Fibre18.4 gr. %
Ash3.8 gr.--
Starch0 gr.--
Lipids19.4 gr.--
Scores
WomanMan
Total21.614.8
Fibre73.648.4
Energy Distribution19.8
Energy DRI19.417.2
Protein Quality100
Protein DRI40.333.1
Sugars0
EFA0
Mineral DRI18.1
Vitamin DRI1.5
Aminoacids
NameAmount
Leucine1572 mg.
Valine1491 mg.
Lysine1386 mg.
Isoleucine956 mg.
Phenylananine924 mg.
Threonine683 mg.
Methionine417 mg.
Tryptophan326 mg.
Glutamate3262 mg.
Arginine3049 mg.
Aspartate1873 mg.
Glycine1358 mg.
Alanine875 mg.
Serine868 mg.
Tyrosine770 mg.
Proline756 mg.
Histidine515 mg.
Cysteine228 mg.
Minerals
NameAmount% DRI
Potassium919 mg.19.55%
Magnesium262 mg.52.4%
Phosphorus92 mg.7.36%
Calcium55 mg.3.67%
Sodium18 mg.0.9%
Zinc10.3 mg.41.2%
Iron3.31 mg.11.03%
Copper0.69 mg.17.25%
Manganese0.496 mg.9.92%
Vitamins
NameAmount% DRI
Ascorbic acid0.3 mg.0.2%
Niacin0.286 mg.2.04%
Pantothenic acid0.056 mg.1.12%
Riboflavin0.052 mg.4.73%
Pyridoxine0.037 mg.1.54%
Thiamin0.034 mg.3.09%
Folate, DFE9 ug.2.25%
Folate, food9 ug.2.25%
Folate (total)9 ug.2.25%
Ergocarciferol0 ug.0%
Cyanocobalamin0 ug.0%
Folic Acid0 ug.0%
Retinol0 ug.0%
Lipids
GroupNameAmount
SaturatedPalmitic Acid2.37 gr
Estearic Acid1.19 gr
Miristic Acid22 mg
Lauric Acid19 mg
Total Saturated3.67 gr
MonounsaturatedOleic acid5.99 gr
Palmitoleic acid42 mg
Total monounsaturated6.032 gr
Polyunsaturated18:2 fatty acid8.76 gr
18:3 fatty acid77 mg
Total Omega 30 mg
Total Omega 60 mg
Total polyunsaturated8.844 gr