» Pumpkin seed kernels

Pumpkin seed kernels: detail

• Detailed name: Seeds, pumpkin and squash seed kernels, dried
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  10g20g30g (standard portion)40g50g75g100g125g150g175g200g250g300g400g500g
• 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 400g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		2236kcal	559kcal	2070kcal	NR
ProteinsProteins		121g	30g	50g	180g
CarbohydrateCarbohydrate		43g	11g	230g	340g
LipidLipid		196g	49g	50g	80g
» Saturated fatSaturated fat		35g	8.7g	17g	27g
» Monounsaturated fatMonounsaturated fat		65g	16g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		84g	21g	17g	27g
» » Omega 3Omega 3		0.72g	0.18g	1.1g	3g
» » Omega 6Omega 6		83g	21g	12g	30g
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		24g	6g	25g	NR
WaterWater		21g	5.2g	2700g	NR

Pumpkin seed kernels: Vitamins

Pumpkin seed kernels: Vitamins, for a portion of 400g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		4µg	1µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		36µg	9µg	2520µg	NR
ThiamineThiamine		1.1mg	0.27mg	1.1mg	NR
RiboflavinRiboflavin		0.61mg	0.15mg	1.1mg	NR
NiacinNiacin		58NE	15NE	14NE	NR
Pantothenic acidPantothenic acid		3mg	0.75mg	5mg	NR
Vitamin B6Vit. B6		0.57mg	0.14mg	1.3mg	100mg
Folic acidFolic acid		232µg	58µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		7.6mg	1.9mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		8.7mg	2.2mg	15mg	NR
Vitamin KVit. K		29µg	7.3µg	90µg	NR

Pumpkin seed kernels: Dietary minerals

Pumpkin seed kernels: Dietary minerals, for a portion of 400g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		184mg	46mg	1000mg	2500mg
CopperCopper		5.4mg	1.3mg	0.9mg	10mg
IronIron		35mg	8.8mg	18mg	45mg
MagnesiumMagnesium		2368mg	592mg	320mg	NR
ManganeseManganese		18mg	4.5mg	1.8mg	11mg
PhosphorusPhosphorus		4932mg	1233mg	700mg	4000mg
PotassiumPotassium		3236mg	809mg	4700mg	NR
SeleniumSelenium		38µg	9.4µg	55µg	400µg
SodiumSodium		28mg	7mg	1500mg	2300mg
Salt (sodium equivalence)Salt		76mg	19mg	4100mg	4100mg
ZincZinc		31mg	7.8mg	8mg	40mg

Pumpkin seed kernels: Essential amino acids

Pumpkin seed kernels: Essential amino acids, for a portion of 400g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		3.1g	0.78g	0.6g	NR
IsoleucineIsoleucine		5.1g	1.3g	1.2g	NR
LeucineLeucine		9.7g	2.4g	2.3g	NR
LysineLysine		4.9g	1.2g	1.8g	NR
MethionineMethionine		2.4g	0.6g	0.9g	NR
PhenylalaninePhenylalanine		6.9g	1.7g	1.5g	NR
ThreonineThreonine		4g	1g	0.9g	NR
TryptophanTryptophan		2.3g	0.58g	0.24g	NR
ValineValine		6.3g	1.6g	1.7g	NR

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