Nutritional information for Pumpkin Seeds (per 1 oz. – 28g serving)
| MACRO-NUTRIENTS | |||||
|---|---|---|---|---|---|
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Fiber (g) | 1.1 | 3.7 | – | 4.4 | – |
| Omega 3 (mg) | 50.7 | 3.2 | – | 4.6 | – |
| Omega 6 (mg) | 5797 | 34.1 | Excellent | 48.3 | Excellent |
| MICRO-NUTRIENTS (VITAMINS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Vitamin A (IU) | 106 | 3.5 | – | 4.5 | – |
| Vitamin C (mg) | 0.5 | 1.1 | – | 1.1 | – |
| Vitamin E (mg) | 0 | 0 | – | 0 | – |
| Vitamin K (mcg) | 14.4 | 20.6 | Excellent | 20.6 | Excellent |
| Thiamin – B1 (mg) | 0.1 | 8.3 | – | 9.1 | – |
| Riboflavin – B2 (mg) | 0.1 | 7.7 | – | 9.1 | – |
| Niacin – B3 (mg) | 0.5 | 3.1 | – | 3.6 | – |
| Pantothenic Acid – B5 (mg) | 0.1 | 1.7 | – | 2.5 | – |
| Vitamin B6 (mg) | 0.1 | 7.7 | – | 5.9 | – |
| Vitamin B12 (mcg) | 0 | 0 | – | 0 | – |
| Folate (mcg) | 16.2 | 4.1 | – | 4.1 | – |
| Choline (mg) | 17.6 | 3.2 | – | 4.1 | – |
| MICRO-NUTRIENTS (MINERALS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Calcium (mg) | 12 | 1.2 | – | 1.2 | – |
| Copper (mg) | 0.4 | 44.4 | Excellent | 44.4 | Excellent |
| Iron (mg) | 4.2 | 52.5 | Excellent | 23.3 | Excellent |
| Magnesium (mg) | 150 | 35.7 | Excellent | 46.9 | Excellent |
| Manganese (mg) | 0.8 | 34.8 | Excellent | 44.4 | Excellent |
| Phosphorus (mg) | 329 | 32.9 | Excellent | 32.9 | Excellent |
| Potassium (mg) | 226 | 5.9 | – | 8.1 | – |
| Selenium (mcg) | 1.6 | 2.3 | – | 2.7 | – |
| Sodium (mg) | 5 | 0.3 | – | 0.3 | – |
| Zinc (mg) | 2.1 | 19.1 | Good | 26.3 | Excellent |
For Table Legend & Data Sources Information click here.
Other nutritional information for Pumpkin Seeds (per 1 oz. – 28g serving)
| Other information | Amount | Rating |
|---|---|---|
| Calories (Cal) | 160.6 | – |
| Kilojoules (kJ) | 672 | – |
| Glycemic Index (GI) | – | – |
| Portion for GL (g) | – | – |
| Glycemic Load (GL) | – | – |
| Energy nutrients | Amount | % of Energy |
| Total Carbs (g) | 5 | 11.1 |
| Fat (g) | 12.8 | 71.7 |
| Protein (g) | 6.9 | 17.2 |
For Table Legend & Data Sources Information click here.