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Nutritional Profile of Pumpkin & Squash Seed Kernels (Dried, Seeds)
We got 98 nutritional values in our nutrition profile for Pumpkin & Squash Seed Kernels (Dried, Seeds).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks great (Top 25) for five nutrients.
Most notable of them being
- Arginine (Amino Acids)
- gamma-Tocopherol (Fat-soluble Vitamins)
- Brassidic Acid (22:1 t) (Monounsaturated Fats)
- Magnesium, Mg (Minerals)
Also, when compared to all foods, it ranks quite high (Top 100) for 19 additional nutrients.
With the highest ranking of them being
- cis-Linoleic Acid (18:2 n-6 c,c) (Polyunsaturated Fats)
- Tryptophan (Amino Acids)
- Phenylalanine (Amino Acids)
- Nervonic Acid (24:1 c) (Monounsaturated Fats)
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 37 nutrients.
Most notable of them being
- Adrenic Acid, AdA (22:4) (Polyunsaturated Fats)
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
- gamma-Tocopherol (Fat-soluble Vitamins)
- Brassidic Acid (22:1 t) (Monounsaturated Fats)
Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for 23 additional nutrients.
With the highest ranking of them being
- Aspartic Acid (Amino Acids)
- Isoleucine (Amino Acids)
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
- Valine (Amino Acids)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Pumpkin & Squash Seed Kernels (Dried, Seeds)
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 & Squash Seed Kernels (Dried, Seeds)
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 & Squash Seed Kernels (Dried, Seeds)
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 & Squash Seed Kernels (Dried, Seeds)
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 & Squash Seed Kernels (Dried, Seeds)
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 & Squash Seed Kernels (Dried, Seeds)
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 & Squash Seed Kernels (Dried, Seeds)
In food category: Nuts and Seeds
| Carbohydrates (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 10.7 g | 3 g | 151 | 1534 |
| Fiber, total dietary | 6 g | 1.7 g | 49 | 188 |
| Fructose | 150 mg | 42.5 mg | 4 | 388 |
| Glucose | 130 mg | 36.9 mg | 8 | 391 |
| Starch | 1.5 g | 416.7 mg | 8 | 462 |
| Sucrose | 1.1 g | 320.3 mg | 32 | 344 |
| Sugars (Total incl. NLEA) | 1.4 g | 396.9 mg | 83 | 1536 |
| Fatty Acids (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 16.2 g | 4.6 g | 82 | 236 |
| Fatty Acids, total polyunsaturated | 21 g | 6 g | 39 | 124 |
| Fatty Acids, total saturated | 8.7 g | 2.5 g | 38 | 394 |
| Fatty Acids, total trans | 64 mg | 18.1 mg | 4 | 697 |
| Total Lipid (Fat) | 49 g | 13.9 g | 71 | 156 |
| Saturated Fats (11) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Arachidic Acid (20:0) | 212 mg | 60.1 mg | 12 | 70 |
| Behenic Acid (22:0) | 57 mg | 16.2 mg | 18 | 129 |
| Capric Acid (10:0) | 3 mg | 0.9 mg | 33 | 529 |
| Caproic Acid (6:0) | 1 mg | 0.3 mg | 17 | 357 |
| Heptadecanoic Acid (17:0) | 37 mg | 10.5 mg | 9 | 286 |
| Lauric Acid (12:0) | 6 mg | 1.7 mg | 43 | 704 |
| Lignoceric Acid (24:0) | 44 mg | 12.5 mg | 16 | 68 |
| Myristic Acid (14:0) | 59 mg | 16.7 mg | 45 | 1091 |
| Palmitic Acid (16:0) | 5.4 g | 1.5 g | 17 | 415 |
| Pentadecanoic Acid (15:0) | 8 mg | 2.3 mg | 3 | 168 |
| Stearic Acid (18:0) | 2.9 g | 813.6 mg | 18 | 336 |
| Monounsaturated Fats (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Brassidic Acid (22:1 t) | 1 mg | 0.3 mg | 2 | 14 |
| Elaidic Acid (18:1 t) | 25 mg | 7.1 mg | 3 | 640 |
| Erucic Acid (22:1) | 1 mg | 0.3 mg | 26 | 210 |
| Nervonic Acid (24:1 c) | 5 mg | 1.4 mg | 8 | 43 |
| Oleate (18:1 c) | 16.1 g | 4.6 g | 10 | 80 |
| Oleic Acid (18:1) | 16.1 g | 4.6 g | 80 | 221 |
| Palmitoleate (16:1 c) | 48 mg | 13.6 mg | 8 | 456 |
| Palmitoleic Acid (16:1) | 48 mg | 13.6 mg | 63 | 935 |
| Paullinic Acid (20:1) | 56 mg | 15.9 mg | 70 | 418 |
| trans-Monoenoic Fatty Acids | 26 mg | 7.4 mg | 3 | 630 |
| Polyunsaturated Fats (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Adrenic Acid, AdA (22:4) | 6 mg | 1.7 mg | 1 | 46 |
| alpha-Linolenic Acid, ALA (18:3 n-3) | 120 mg | 34 mg | 6 | 370 |
| cis-Linoleic Acid (18:2 n-6 c,c) | 20.7 g | 5.9 g | 5 | 27 |
| Conjugated Linoleic Acid, CLA (18:2) | 4 mg | 1.1 mg | 5 | 185 |
| Eicosadienoic Acid (20:2 n-6 c,c) | 4 mg | 1.1 mg | 7 | 140 |
| Eicosatetraenoic Acid, ETA (20:4) | 131 mg | 37.1 mg | 1 | 163 |
| Linelaidic Acid (18:2 t) | 39 mg | 11.1 mg | 2 | 156 |
| Linoleic Acid (18:2 n-6) | 20.7 g | 5.9 g | 35 | 107 |
| Linolenic Acid (18:3) | 120 mg | 34 mg | 71 | 836 |
| trans-Polyenoic Fatty Acids | 39 mg | 11.1 mg | 2 | 187 |
| Amino Acids (18) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 1.5 g | 419.6 mg | 12 | 103 |
| Arginine | 5.4 g | 1.5 g | 6 | 9 |
| Aspartic Acid | 3 g | 839.1 mg | 11 | 93 |
| Cystine | 332 mg | 94.1 mg | 30 | 164 |
| Glutamic Acid | 6.2 g | 1.8 g | 12 | 60 |
| Glycine | 1.8 g | 521.6 mg | 9 | 75 |
| Histidine | 780 mg | 221.1 mg | 12 | 266 |
| Isoleucine | 1.3 g | 362.9 mg | 11 | 84 |
| Leucine | 2.4 g | 686.1 mg | 8 | 102 |
| Lysine | 1.2 g | 351.5 mg | 10 | 231 |
| Methionine | 603 mg | 170.9 mg | 14 | 367 |
| Phenylalanine | 1.7 g | 490.4 mg | 9 | 40 |
| Proline | 1.3 g | 374.2 mg | 10 | 136 |
| Serine | 1.7 g | 473.4 mg | 10 | 50 |
| Threonine | 998 mg | 282.9 mg | 12 | 101 |
| Tryptophan | 576 mg | 163.3 mg | 8 | 31 |
| Tyrosine | 1.1 g | 309 mg | 10 | 71 |
| Valine | 1.6 g | 447.9 mg | 11 | 77 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 30.2 g | 8.6 g | 12 | 143 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 58 µg | 16.4 µg | 54 | 397 |
| Folate, food | 58 µg | 16.4 µg | 53 | 231 |
| Folate, total | 58 µg | 16.4 µg | 54 | 326 |
| Niacin | 5 mg | 1.4 mg | 48 | 750 |
| Pantothenic Acid | 750 µg | 212.6 µg | 46 | 448 |
| Riboflavin | 153 µg | 43.4 µg | 86 | 658 |
| Thiamin | 273 µg | 77.4 µg | 68 | 611 |
| Vitamin B6 | 143 µg | 40.5 µg | 115 | 838 |
| Vitamin C | 1.9 mg | 538.6 µg | 38 | 604 |
| Fat-soluble Vitamins (12) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Carotene | 1 µg | 0.3 µg | 4 | 463 |
| alpha-Tocopherol | 2.2 mg | 618 µg | 68 | 425 |
| beta-Carotene | 9 µg | 2.6 µg | 24 | 1157 |
| beta-Cryptoxanthin | 1 µg | 0.3 µg | 3 | 184 |
| beta-Tocopherol | 30 µg | 8.5 µg | 21 | 81 |
| delta-Tocopherol | 440 µg | 124.7 µg | 10 | 184 |
| gamma-Tocopherol | 35.1 mg | 10 mg | 1 | 9 |
| gamma-Tocotrienol | 60 µg | 17 µg | 9 | 90 |
| Lutein + Zeaxanthin | 74 µg | 21 µg | 11 | 960 |
| Phylloquinone | 7.3 µg | 2.1 µg | 29 | 849 |
| Vitamin A, IU | 16 IU | 4.5 IU | 50 | 1022 |
| Vitamin A, RAE | 1 µg | 0.3 µg | 20 | 712 |
| Minerals (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 46 mg | 13 mg | 78 | 501 |
| Copper, Cu | 1.3 mg | 379.9 µg | 44 | 123 |
| Iron, Fe | 8.8 mg | 2.5 mg | 13 | 226 |
| Magnesium, Mg | 592 mg | 167.8 mg | 5 | 14 |
| Manganese, Mn | 4.5 mg | 1.3 mg | 10 | 63 |
| Phosphorus, P | 1.2 g | 348.7 mg | 6 | 20 |
| Potassium, K | 809 mg | 229.3 mg | 28 | 184 |
| Selenium, Se | 9.4 µg | 2.7 µg | 48 | 599 |
| Sodium, Na | 7 mg | 2 mg | 99 | 1145 |
| Zinc, Zn | 7.8 mg | 2.2 mg | 11 | 182 |
| 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 | 5.2 g | 1.5 g | 58 | 2399 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 4.8 g | 1.4 g | 17 | 209 |
| Kcal (Energy) | 559 kcal | 158.5 kcal | 67 | 132 |
| KJ (Energy) | 2,340 kj | 663.4 kj | 38 | 72 |
Foods Available Online
We searched Amazon for "Pumpkin & Squash Seed Kernels" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Pumpkin & Squash Seed Kernels (Dried, Seeds)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Cup | 129.0 g | 4.6 oz |
2 Similar Nuts or Seeds
Explore the nutrient content of similar nuts and seeds below by clicking on their names.
Similar Nuts and Seeds 1 - 2
Click on a food to explore all of the nutrients it contains.
| Pumpkin & Squash Seed Kernels | No of Nutrients |
(Roasted, With Salt Added, Seeds) | 99 |
(Roasted, Without Salt, Seeds) | 99 |
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