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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 75g
Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		419kcal	559kcal	2070kcal	NR
ProteinsProteins		23g	30g	50g	180g
CarbohydrateCarbohydrate		8g	11g	230g	340g
LipidLipid		37g	49g	50g	80g
» Saturated fatSaturated fat		6.5g	8.7g	17g	27g
» Monounsaturated fatMonounsaturated fat		12g	16g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		16g	21g	17g	27g
» » Omega 3Omega 3		0.14g	0.18g	1.1g	3g
» » Omega 6Omega 6		16g	21g	12g	30g
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		4.5g	6g	25g	NR
WaterWater		3.9g	5.2g	2700g	NR

Pumpkin seed kernels: Vitamins

Pumpkin seed kernels: Vitamins, for a portion of 75g
Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		0.75µg	1µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		6.8µg	9µg	2520µg	NR
ThiamineThiamine		0.2mg	0.27mg	1.1mg	NR
RiboflavinRiboflavin		0.11mg	0.15mg	1.1mg	NR
NiacinNiacin		11NE	15NE	14NE	NR
Pantothenic acidPantothenic acid		0.56mg	0.75mg	5mg	NR
Vitamin B6Vit. B6		0.11mg	0.14mg	1.3mg	100mg
Folic acidFolic acid		44µg	58µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		1.4mg	1.9mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		1.6mg	2.2mg	15mg	NR
Vitamin KVit. K		5.5µg	7.3µg	90µg	NR

Pumpkin seed kernels: Dietary minerals

Pumpkin seed kernels: Dietary minerals, for a portion of 75g
Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		35mg	46mg	1000mg	2500mg
CopperCopper		1mg	1.3mg	0.9mg	10mg
IronIron		6.6mg	8.8mg	18mg	45mg
MagnesiumMagnesium		444mg	592mg	320mg	NR
ManganeseManganese		3.4mg	4.5mg	1.8mg	11mg
PhosphorusPhosphorus		925mg	1233mg	700mg	4000mg
PotassiumPotassium		607mg	809mg	4700mg	NR
SeleniumSelenium		7.1µg	9.4µg	55µg	400µg
SodiumSodium		5.3mg	7mg	1500mg	2300mg
Salt (sodium equivalence)Salt		14mg	19mg	4100mg	4100mg
ZincZinc		5.9mg	7.8mg	8mg	40mg

Pumpkin seed kernels: Essential amino acids

Pumpkin seed kernels: Essential amino acids, for a portion of 75g
Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.59g	0.78g	0.6g	NR
IsoleucineIsoleucine		0.96g	1.3g	1.2g	NR
LeucineLeucine		1.8g	2.4g	2.3g	NR
LysineLysine		0.93g	1.2g	1.8g	NR
MethionineMethionine		0.45g	0.6g	0.9g	NR
PhenylalaninePhenylalanine		1.3g	1.7g	1.5g	NR
ThreonineThreonine		0.75g	1g	0.9g	NR
TryptophanTryptophan		0.43g	0.58g	0.24g	NR
ValineValine		1.2g	1.6g	1.7g	NR