Pumpkin Seeds
(Note: "--" indicates data is unavailable)
amount  1/4 cup 0.25 cup
total weight 32.25 g
Basic Components
nutrient amount %DV
calories 180.28 10.02
calories from fat 142.37
calories from saturated fat 25.13
protein 9.75 g 19.50
carbohydrates 3.45 g 1.15
dietary fiber 1.94 g 7.76
soluble fiber 0.27 g
insoluble fiber 1.67 g
sugar - total 0.45 g
monosaccharides 0.09 g
disaccharides 0.36 g
other carbs 1.07 g
fat - total 15.82 g 24.34
saturated fat 2.79 g 13.95
mono fat 5.24 g 21.83
poly fat 6.76 g 28.17
trans fatty acids 0.02 g
cholesterol 0.00 mg 0.00
water 1.69 g
ash -- g
Vitamins
nutrient amount %DV
vitamin A IU 5.16 IU 0.10
vitamin A RAE 0.26 RAE
A - carotenoid 0.52 RE 0.01
A - retinol 0.00 RE
A - beta carotene 2.90 mcg
thiamin - B1 0.09 mg 6.00
riboflavin - B2 0.05 mg 2.94
niacin - B3 1.61 mg 8.05
niacin equiv 4.41 mg
vitamin B6 0.05 mg 2.50
vitamin B12 0.00 mcg 0.00
biotin -- mcg --
vitamin C 0.61 mg 1.02
vitamin D IU 0.00 IU 0.00
vitamin D mcg 0.00 mcg
vitamin E alpha equiv 0.70 mg 3.50
vitamin E IU -- IU
vitamin E mg -- mg
folate 18.70 mcg 4.67
vitamin K 2.35 mcg 2.94
pantothenic acid 0.24 mg 2.40
Minerals
nutrient amount %DV
boron -- mcg
calcium 14.84 mg 1.48
chloride -- mg
chromium -- mcg --
copper 0.43 mg 21.50
fluoride -- mg --
iodine -- mcg --
iron 2.84 mg 15.78
magnesium 190.92 mg 47.73
manganese 1.47 mg 73.50
molybdenum -- mcg --
phosphorus 397.64 mg 39.76
potassium 260.90 mg 7.45
selenium 3.03 mcg 4.33
sodium 2.26 mg 0.09
zinc 2.52 mg 16.80
Saturated Fats
nutrient amount %DV
4:0 butyric 0.00 g
6:0 caproic 0.00 g
8:0 caprylic 0.00 g
10:0 capric 0.00 g
12:0 lauric 0.00 g
14:0 myristic 0.02 g
15:0 pentadecanoic 0.00 g
16:0 palmitic 1.73 g
17:0 margaric 0.01 g
18:0 stearic 0.93 g
20:0 arachidic 0.07 g
22:0 behenate 0.02 g
24:0 lignoceric 0.01 g
Mono Fats
nutrient amount %DV
14:1 myristol -- g
15:1 pentadecenoic -- g
16:1 palmitol 0.02 g
17:1 heptadecenoic -- g
18:1 oleic 5.20 g
20:1 eicosen 0.02 g
22:1 erucic 0.00 g
24:1 nervonic -- g
Poly Fats
nutrient amount %DV
18:2 linoleic 6.68 g
18:3 linolenic 0.04 g
18:4 stearidon -- g
20:3 eicosatrienoic -- g
20:4 arachidon 0.04 g
20:5 EPA -- g
22:5 DPA -- g
22:6 DHA -- g
Other Fats
nutrient amount %DV
omega 3 fatty acids 0.06 g 2.50
omega 6 fatty acids 6.72 g
Amino Acids
nutrient amount %DV
alanine 0.43 g
arginine 1.56 g
aspartate 0.86 g
cystine 0.10 g 24.39
glutamate 1.80 g
glycine 0.54 g
histidine 0.23 g 17.83
isoleucine 0.37 g 32.17
leucine 0.71 g 28.06
lysine 0.36 g 15.32
methionine 0.18 g 24.32
phenylalanine 0.51 g 42.86
proline 0.38 g
serine 0.49 g
threonine 0.29 g 23.39
tryptophan 0.17 g 53.12
tyrosine 0.32 g 32.99
valine 0.46 g 31.29
Other
nutrient amount %DV
alcohol 0.00 g
caffeine 0.00 mg
artif sweetener total -- mg
aspartame -- mg
saccharin -- mg
sugar alcohol -- g
glycerol -- g
inositol -- g
mannitol -- g
sorbitol -- g
xylitol -- g
organic acids -- mg
acetic acid -- mg
citric acid -- mg
lactic acid -- mg
malic acid -- mg
choline 20.32 mg 4.78
taurine -- mg
lutein+zeaxanthin 23.86 mcg
lycopene 0.00 mcg