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Seeds, pumpkin and squash seed kernels, dried

Food Group is Nut and Seed Products
Water content is 6.92 grams per 100 grams
Calories is 541 calories per 100 grams
Protein is 24.54 grams per 100 grams
Total lipid (fat) is 45.85 grams per 100 grams
Ash is 4.88 grams per 100 grams
Carbohydrate is 17.81 grams per 100 grams
Total dietary fiber is 3.9 grams per 100 grams
Total Sugars is 1 grams per 100 grams
Calcium is 43 mg per 100 grams
Iron is 14.97 mg per 100 grams
Magnesium is 535 mg per 100 grams
Phosphorus is 1174 mg per 100 grams
Potassium is 807 mg per 100 grams
Sodium is 18 mg per 100 grams
Zinc is 7.46 mg per 100 grams
Copper is 1.387 mg per 100 grams
Manganese is 3.021 mg per 100 grams
Selenium is 5.6 µg per 100 grams
Vitamin C is 1.9 mg per 100 grams
Thiamin is 0.21 mg per 100 grams
Riboflavin is 0.32 mg per 100 grams
Niacin is 1.745 mg per 100 grams
Pantothenic acid is 0.339 mg per 100 grams
Vitamin B6 is 0.224 mg per 100 grams
Folate is 58 mg per 100 grams
Folic acid is 0 µg per 100 grams
Food Folate is 58 µg per 100 grams
Folate is 58 µg dietary folate equivalents per 100 grams
Vitamin B12 is 0 µg per 100 grams
Vitamin A is 380 IU per 100 grams
Vitamin A is 19 µg retinol activity equivalents per 100 grams
Retinol is 0 µg per 100 grams
Vitamin E (alpha-tocopherol) is 0 mg per 100 grams
Vitamin K (phylloquinone) is 51.4 µg per 100 grams
Alpha-carotene is 0 µg per 100 grams
Beta-carotene is 228 µg per 100 grams
Beta-cryptoxanthin is 0 µg per 100 grams
Lycopene is 0 µg per 100 grams
Lutein+Zeazanthin is 0 µg per 100 grams
Saturated fatty acid is 8.674 grams per 100 grams
Monounsaturated fatty acids is 14.258 grams per 100 grams
Polyunsaturated fatty acids is 20.904 grams per 100 grams
Cholesterol is 0 mg per 100 grams
Typical serving sizes and weights in grams
1 cup - weighing 138 grams
1 oz, hulled weighing 28.35 grams

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