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Nutritional Profile of Pumpkin Seeds (Not Further Specified)

We got 47 nutritional values in our nutrition profile for Pumpkin Seeds (Not Further Specified).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks first-class (Top 25) for two nutrients.

These are

Also, when compared to all foods, it ranks well (Top 250) for 15 additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Nuts and Seeds) shows that it ranks sky-high (Top 10) for four nutrients.

These are

Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for eight additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Nutrient Content Of Pumpkin Seeds (Not Further Specified)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Pumpkin Seeds (Not Further Specified)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Pumpkin Seeds (Not Further Specified)

14.7%
49%
29.8%
2%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Pumpkin Seeds (Not Further Specified)

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Pumpkin Seeds (Not Further Specified)

8.5%
15.7%
19.9%
Saturated
Mono
Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Pumpkin Seeds (Not Further Specified)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Pumpkin Seeds (Not Further Specified)

In food category: Nuts and Seeds

Carbohydrates (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
14.7 g
4.2 g
133
1355
Fiber, total dietary
6.5 g
1.8 g
46
183
Sugars (Total incl. NLEA)
1.3 g
365.7 mg
84
1547
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
15.7 g
4.5 g
83
242
Fatty Acids, total polyunsaturated
19.9 g
5.6 g
43
132
Fatty Acids, total saturated
8.5 g
2.4 g
40
406
Total Lipid (Fat)
49 g
13.9 g
71
156
Saturated Fats (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Capric Acid (10:0)
2 mg
0.6 mg
34
530
Caproic Acid (6:0)
7 mg
2 mg
15
351
Caprylic Acid (8:0)
2 mg
0.6 mg
32
402
Lauric Acid (12:0)
6 mg
1.7 mg
43
704
Myristic Acid (14:0)
58 mg
16.4 mg
46
1092
Palmitic Acid (16:0)
5.2 g
1.5 g
21
431
Stearic Acid (18:0)
2.9 g
825 mg
16
332
Monounsaturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Erucic Acid (22:1)
1 mg
0.3 mg
26
210
Oleic Acid (18:1)
15.6 g
4.4 g
82
226
Palmitoleic Acid (16:1)
44 mg
12.5 mg
65
939
Paullinic Acid (20:1)
53 mg
15 mg
72
421
Polyunsaturated Fats (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Eicosatetraenoic Acid, ETA (20:4)
123 mg
34.9 mg
2
171
Linoleic Acid (18:2 n-6)
19.6 g
5.6 g
37
113
Linolenic Acid (18:3)
111 mg
31.5 mg
72
845
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
29.8 g
8.4 g
13
148
Water-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
57 µg
16.2 µg
55
398
Folate, food
57 µg
16.2 µg
54
232
Folate, total
57 µg
16.2 µg
55
327
Niacin
4.4 mg
1.3 mg
55
840
Riboflavin
150 µg
42.5 µg
87
661
Thiamin
70 µg
19.8 µg
125
814
Vitamin B6
100 µg
28.3 µg
129
881
Vitamin C
1.8 mg
510.3 µg
39
605
Fat-soluble Vitamins (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Carotene
1 µg
0.3 µg
4
463
alpha-Tocopherol
560 µg
158.8 µg
86
587
beta-Carotene
5 µg
1.4 µg
28
1161
Lutein + Zeaxanthin
30 µg
8.5 µg
18
1004
Phylloquinone
4.5 µg
1.3 µg
34
879
Minerals (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
52 mg
14.7 mg
75
495
Copper, Cu
1.3 mg
362.9 µg
49
129
Iron, Fe
8.1 mg
2.3 mg
14
249
Magnesium, Mg
550 mg
155.9 mg
6
15
Phosphorus, P
1.2 g
331.7 mg
7
21
Potassium, K
788 mg
223.4 mg
29
191
Selenium, Se
9.4 µg
2.7 µg
48
599
Sodium, Na
18 mg
5.1 mg
90
1133
Zinc, Zn
7.6 mg
2.2 mg
13
194
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
63 mg
17.9 mg
12
531
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
2 g
575.5 mg
109
2612
Other (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Kcal (Energy)
574 kcal
162.7 kcal
59
119
Figure 3. Nutritional profile of pumpkin seeds (not further specified) with 47 nutrient values.

Foods Available Online

We searched Amazon for "Pumpkin Seeds" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Pumpkin Seeds (Not Further Specified)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
1 Oz, In Shell, Yields15.0 g0.5 oz
1 Oz, Without Shell28.4 g1.0 oz
1 Oz28.4 g1.0 oz
1 Cup, In Shell, Yields46.0 g1.6 oz
1 Cup46.0 g1.6 oz
1 Package50.0 g1.8 oz
1 Cup, Without Shell144.0 g5.1 oz
Figure 4. Common serving sizes of pumpkin seeds (not further specified)

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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