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Seeds Pumpkin And Squash Seed Kernels Roasted With Salt Added
Seeds, pumpkin and squash seed kernels, roasted, with salt added
Calories
574kcal
Protein
30g
Carbs
15g
Fat
49g
✨Nutritional Highlights
🌾
High in fiber with 6.5g per 100g (23% DV) — supports digestion and satiety
⭐
Excellent source of Manganese (195% DV), Copper (142% DV), Magnesium (131% DV), Phosphorus (94% DV)
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📊Complete Nutrition Information
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 574kcal | 29% |
| Protein | 30g | 60% |
| Total Fat | 49g | 63% |
| Saturated Fat | 8.5g | 43% |
| Trans Fat | <0.1g | — |
| Cholesterol | 0mg | 0% |
| Carbohydrates | 15g | 5% |
| Dietary Fiber | 6.5g | 23% |
| Sugars | 1.3g | — |
| Sodium | 256mg | 11% |
| Calcium | 52mg | 4% |
| Iron | 8.1mg | 45% |
| Potassium | 788mg | 17% |
| Vitamin A | 0mcg | 0% |
| Vitamin C | 1.8mg | 2% |
| Vitamin D | 0mcg | 0% |
| Vitamin E | 0.56mg | 4% |
| Vitamin K | 4.5mcg | 4% |
| Vitamin B6 | 0.10mg | 6% |
| Vitamin B12 | 0mcg | 0% |
| Folate | 57mcg | 14% |
| Thiamin (B1) | <0.1mg | 6% |
| Riboflavin (B2) | 0.15mg | 12% |
| Niacin (B3) | 4.4mg | 28% |
| Phosphorus | 1170mg | 94% |
| Magnesium | 550mg | 131% |
| Zinc | 7.6mg | 69% |
| Copper | 1.3mg | 142% |
| Manganese | 4.5mg | 195% |
| Selenium | 9.4mcg | 17% |
⚖️Common Serving Sizes
1 undetermined
118g
677kcal
35.2gprotein
1 undetermined
28g
161kcal
8.3gprotein
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Data from USDA FoodData Central. Values per 100g.