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Pumpkin seed kernels: detail




Pumpkin seed kernels: Macro nutrients

Pumpkin seed kernels: Macro nutrients, for a portion of 40g
Macro nutrientsrecommended daily intakes by portionfor 100grecommendedmax
Food EnergyFood Energy11%224kcal559kcal2070kcalNR
ProteinsProteins24%12g30g50g180g
CarbohydrateCarbohydrate2%4.3g11g230g340g
LipidLipid39%20g49g50g80g
» Saturated fatSaturated fat20%3.5g8.7g17g27g
» Monounsaturated fatMonounsaturated fat38%6.5g16g17g27g
» Polyunsaturated fatPolyunsaturated fat49%8.4g21g17g27g
» » Omega 3Omega 37%0.072g0.18g1.1g3g
» » Omega 6Omega 669%8.3g21g12g30g
» CholesterolCholesterol0%0mg0mg20mg300mg
Dietary fiberDietary fiber10%2.4g6g25gNR
WaterWater0%2.1g5.2g2700gNR






Pumpkin seed kernels: Vitamins

Pumpkin seed kernels: Vitamins, for a portion of 40g
Vitaminsrecommended daily intakes by portionfor 100grecommendedmax
Vitamin AVit. A0%0.4µg1µg700µgNR
» RetinolRetinol0%0µg0µg700µg3000µg
» beta-Carotenebeta-Carotene0%3.6µg9µg2520µgNR
ThiamineThiamine10%0.11mg0.27mg1.1mgNR
RiboflavinRiboflavin6%0.061mg0.15mg1.1mgNR
NiacinNiacin42%5.8NE15NE14NENR
Pantothenic acidPantothenic acid6%0.3mg0.75mg5mgNR
Vitamin B6Vit. B64%0.057mg0.14mg1.3mg100mg
Folic acidFolic acid6%23µg58µg400µgNR
Vitamin B12Vit. B120%0µg0µg2.4µgNR
Vitamin CVit. C1%0.76mg1.9mg75mg2000mg
Vitamin DVit. D0%0µg0µg5µgNR
Vitamin EVit. E6%0.87mg2.2mg15mgNR
Vitamin KVit. K3%2.9µg7.3µg90µgNR






Pumpkin seed kernels: Dietary minerals

Pumpkin seed kernels: Dietary minerals, for a portion of 40g
Dietary mineralsrecommended daily intakes by portionfor 100grecommendedmax
CalciumCalcium2%18mg46mg1000mg2500mg
CopperCopper60%0.54mg1.3mg0.9mg10mg
IronIron20%3.5mg8.8mg18mg45mg
MagnesiumMagnesium74%237mg592mg320mgNR
ManganeseManganese101%1.8mg4.5mg1.8mg11mg
PhosphorusPhosphorus70%493mg1233mg700mg4000mg
PotassiumPotassium7%324mg809mg4700mgNR
SeleniumSelenium7%3.8µg9.4µg55µg400µg
SodiumSodium0%2.8mg7mg1500mg2300mg
Salt (sodium equivalence)Salt0%7.6mg19mg4100mg4100mg
ZincZinc39%3.1mg7.8mg8mg40mg






Pumpkin seed kernels: Essential amino acids

Pumpkin seed kernels: Essential amino acids, for a portion of 40g
Essential amino acidsrecommended daily intakes by portionfor 100grecommendedmax
HistidineHistidine52%0.31g0.78g0.6gNR
IsoleucineIsoleucine43%0.51g1.3g1.2gNR
LeucineLeucine42%0.97g2.4g2.3gNR
LysineLysine27%0.49g1.2g1.8gNR
MethionineMethionine27%0.24g0.6g0.9gNR
PhenylalaninePhenylalanine46%0.69g1.7g1.5gNR
ThreonineThreonine44%0.4g1g0.9gNR
TryptophanTryptophan96%0.23g0.58g0.24gNR
ValineValine37%0.63g1.6g1.7gNR



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