Pumpkin seeds are high in zinc, good for the immune system.
NutriVals is a free database of Nutrition Facts.

Description

Pumpkin Seeds is a food in the "Nuts and Seeds" category and it is high in fats. It is a food with a high energy density: 100g provide about 27% of the recommended daily energy intake. Pumpkin Seeds as a high content of , which is why its daily consumption should be limited. Pumpkin Seeds is rich in minerals and vitamins. The most present mineral is Phosphorus (P) and in 100g it contains enough Manganese (Mn) to provide 197% of the daily requirement. The most common vitamin is Niacin (B3) and in 100g it contains enough Niacin (B3) to provide 31% of the daily requirement.

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

RDA
Energy 559 kcal
2338 kJ
28%
Water 5.23 g
5 ml
0%
Protein 30.2 g 60%
Carbohydrate 10.7 g 4%
Sugars 1.4 g 3%
Starch 1.47 g
Fiber 6 g 21%
Fat 49 g 63%

Minerals

Calcium (Ca) 46 mg 4%
Iron (Fe) 9 mg 50%
Magnesium (Mg) 592 mg 141%
Phosphorus (P) 1230 mg 98%
Potassium (K) 809 mg 17%
Sodium (Na) 7 mg 0%
Zinc (Zn) 7.81 mg 71%
Copper (Cu) 1.34 mg 149%
Manganese (Mn) 4.54 mg 197%
Selenium (Se) 0.0094 mg 17%

Vitamins

Thiamin (B1) 0.273 mg 23%
Riboflavin (B2) 0.153 mg 12%
Niacin (B3) 4.99 mg 31%
Pantothenic acid (B5) 0.75 mg 15%
Pyridoxine (B6) 0.143 mg 8%
Folate (B9) 0.058 mg 15%
Ascorbic acid (C) 1.9 mg 2%
Vitamin A 0.001 mg 0%
Vitamin K 0.0073 mg 6%

Amino acids

Arginine 5.35 g
Histidine 0.78 g 111%
Lysine 1.24 g 59%
Aspartic acid 2.96 g
Glutamic acid 6.19 g
Serine 1.67 g
Threonine 0.998 g 95%
Cysteine 0.332 g
Glycine 1.84 g
Proline 1.32 g
Alanine 1.48 g
Isoleucine 1.28 g 91%
Leucine 2.42 g 89%
Methionine 0.603 g 57%
Phenylalanine 1.73 g 99%
Tryptophan 0.576 g 206%
Tyrosine 1.09 g
Valine 1.58 g 87%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Pumpkin Seeds is high in fats.

Carbohydrates: 11.9%
Fats: 54.5%
Proteins: 33.6%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Niacin (B3). Niacin (B3) is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Niacin (B3) helps maintain healthy skin and nerves and it helps lower cholesterol levels.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Phosphorus (P). Phosphorus (P) is labeled as macromineral because the body needs it in high amount. Phosphorus (P) helps the body keep healthy bones and teeth, and maintain acid-base balance.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

Essential amino acids relative proportion

This graph shows the percentage of each essential amino acid in relation to the one most present. The most abundant aminoacid is Glutamic Acid.

This graph shows the amount of each essential amino acid (green area) in relation to the recommended daily intake (gray line).

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Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine