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Pumpkin seed kernels: detail

Detailed name: Seeds, pumpkin and squash seed kernels, dried
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Food Group: Nuts, Seeds
Source: Canadian Nutrient File
Food suitable for Vegetarians and Vegans
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Pumpkin seed kernels: Macro nutrients

Pumpkin seed kernels: Macro nutrients, for a portion of 20g
Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		112kcal	559kcal	2070kcal	NR
ProteinsProteins		6g	30g	50g	180g
CarbohydrateCarbohydrate		2.1g	11g	230g	340g
LipidLipid		9.8g	49g	50g	80g
» Saturated fatSaturated fat		1.7g	8.7g	17g	27g
» Monounsaturated fatMonounsaturated fat		3.2g	16g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		4.2g	21g	17g	27g
» » Omega 3Omega 3		0.036g	0.18g	1.1g	3g
» » Omega 6Omega 6		4.1g	21g	12g	30g
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		1.2g	6g	25g	NR
WaterWater		1g	5.2g	2700g	NR

Pumpkin seed kernels: Vitamins

Pumpkin seed kernels: Vitamins, for a portion of 20g
Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		0.2µg	1µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		1.8µg	9µg	2520µg	NR
ThiamineThiamine		0.055mg	0.27mg	1.1mg	NR
RiboflavinRiboflavin		0.031mg	0.15mg	1.1mg	NR
NiacinNiacin		2.9NE	15NE	14NE	NR
Pantothenic acidPantothenic acid		0.15mg	0.75mg	5mg	NR
Vitamin B6Vit. B6		0.029mg	0.14mg	1.3mg	100mg
Folic acidFolic acid		12µg	58µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		0.38mg	1.9mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		0.44mg	2.2mg	15mg	NR
Vitamin KVit. K		1.5µg	7.3µg	90µg	NR

Pumpkin seed kernels: Dietary minerals

Pumpkin seed kernels: Dietary minerals, for a portion of 20g
Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		9.2mg	46mg	1000mg	2500mg
CopperCopper		0.27mg	1.3mg	0.9mg	10mg
IronIron		1.8mg	8.8mg	18mg	45mg
MagnesiumMagnesium		118mg	592mg	320mg	NR
ManganeseManganese		0.91mg	4.5mg	1.8mg	11mg
PhosphorusPhosphorus		247mg	1233mg	700mg	4000mg
PotassiumPotassium		162mg	809mg	4700mg	NR
SeleniumSelenium		1.9µg	9.4µg	55µg	400µg
SodiumSodium		1.4mg	7mg	1500mg	2300mg
Salt (sodium equivalence)Salt		3.8mg	19mg	4100mg	4100mg
ZincZinc		1.6mg	7.8mg	8mg	40mg

Pumpkin seed kernels: Essential amino acids

Pumpkin seed kernels: Essential amino acids, for a portion of 20g
Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.16g	0.78g	0.6g	NR
IsoleucineIsoleucine		0.26g	1.3g	1.2g	NR
LeucineLeucine		0.48g	2.4g	2.3g	NR
LysineLysine		0.25g	1.2g	1.8g	NR
MethionineMethionine		0.12g	0.6g	0.9g	NR
PhenylalaninePhenylalanine		0.35g	1.7g	1.5g	NR
ThreonineThreonine		0.2g	1g	0.9g	NR
TryptophanTryptophan		0.12g	0.58g	0.24g	NR
ValineValine		0.32g	1.6g	1.7g	NR