Pumpkin Seeds

Listing ID #3863102

in a 100 gram serving, the seeds are calorie-dense (574 kcal) and an excellent source (20% of the daily value, dv, and higher) of protein, dietary fiber, niacin, iron, zinc, manganese, magnesium and phosphorus (table). The seeds are a good source (10â��19% dv) of riboflavin, folate, pantothenic acid, sodium and potassium (table). Pumpkin and squash seed kernels, roasted, with salt added nutritional value per 100 g (3.5 oz) energy 2,401 kj (574 kcal) carbohydrates 14.71 g sugars 1.29 g dietary fiber 6.5 g fat 49.05 g saturated 8.544 g monounsaturated 15.734 polyunsaturated 19.856 protein 29.84 g vitamins (%dv)â� qty thiamine (b1) (6%) 0.07 mg riboflavin (b2) (13%) 0.15 mg niacin (b3) (30%) 4.43 mg pantothenic acid (b5) (11%) 0.57 mg vitamin b6 (8%) 0.1 mg folate (b9) (14%) 57 î¼g vitamin c (8%) 6.5 mg vitamin e (4%) 0.56 mg vitamin k (4%) 4.5 î¼g minerals calcium (5%) 52 mg iron (62%) 8.07 mg magnesium (155%) 550 mg manganese (214%) 4.49 mg phosphorus (168%) 1174 mg potassium (17%) 788 mg sodium (17%) 256 mg zinc (80%) 7.64 mg