Pumpkin Seeds

"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 (10 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 �¼g

Vitamin C (8%) 6.5 mg

Vitamin E (4%) 0.56 mg

Vitamin K (4%) 4.5 g

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"