Pumpkin seed kernels, dry
A closer look at this exact preparation. Values describe a generic source record, with the coverage and limits shown.
- Protein
- 30.2 g
- Energy
- 559 kcal
- Carbs
- 10.7 g
- Fat
- 49.1 g
- Fiber
- 6 g
Lysine is below the adult patternComposition estimate · digestion not measured
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The building blocks of protein
│ Adult referenceNine pieces of the picture.
Each row compares the recorded amount with the adult pattern for this much protein. The line means the pattern is met, not 100% absorbed.
| Amino acid | Balance against the reference | Amount |
|---|---|---|
| Histidine | 161% | 780 mg |
| Isoleucine | 141% | 1,281 mg |
| Leucine | 131% | 2,419 mg |
| Lysinelowest ratio | 85% | 1,236 mg |
| Methionine + cystine | 134% | 935 mg |
| Phenylalanine + tyrosine | 228% | 2,826 mg |
| Threonine | 132% | 998 mg |
| Tryptophan | 289% ↗ | 576 mg |
| Valine | 131% | 1,579 mg |
Bars share a 0–250% scale; arrows mark values beyond it. Sulfur and aromatic amino acids are scored together. See the method and reference.
Optional balance estimate25.8 g
Protein supported by amino-acid balance — estimated. This is capped at total protein. It is not absorbed protein, and any difference is not wasted protein.
Vitamins, minerals & daily referencesExplore
FDA Daily Values. This general comparison is not personalized. Unknown values remain unknown; a partial day is not a deficiency diagnosis.
| Nutrient | Known amount | Daily reference |
|---|---|---|
| Added SugarsNot a target to exceed | Not available | Incomplete / incompatible data |
| Biotin | Not available | Incomplete / incompatible data |
| Calcium | 46 mg | 4% DV of 1,300 mg |
| Chloride | Not available | Incomplete / incompatible data |
| Choline | 63 mg | 11% DV of 550 mg |
| CholesterolNot a target to exceed | 0 mg | 0% DV of 300 mg |
| Chromium | Not available | Incomplete / incompatible data |
| Copper | 1.3 mg | 149% DV of 0.9 mg |
| Fiber | 6 g | 21% DV of 28 g |
| Fat | 49.1 g | 63% DV of 78 g |
| Folate DFE | 58 µg | 15% DV of 400 µg |
| Iodine | Not available | Incomplete / incompatible data |
| Iron | 8.8 mg | 49% DV of 18 mg |
| Magnesium | 592 mg | 141% DV of 420 mg |
| Manganese | 4.5 mg | 198% DV of 2.3 mg |
| Molybdenum | Not available | Incomplete / incompatible data |
| Niacin Equivalents | Not available | Incomplete / incompatible data |
| Pantothenic Acid | 0.8 mg | 15% DV of 5 mg |
| Phosphorus | 1,233 mg | 99% DV of 1,250 mg |
| Potassium | 809 mg | 17% DV of 4,700 mg |
| Riboflavin | 0.2 mg | 12% DV of 1.3 mg |
| Saturated FatNot a target to exceed | 8.7 g | 43% DV of 20 g |
| Selenium | 9 µg | 17% DV of 55 µg |
| SodiumNot a target to exceed | 7 mg | 0% DV of 2,300 mg |
| Thiamin | 0.3 mg | 23% DV of 1.2 mg |
| Carbohydrate | 10.7 g | 4% DV of 275 g |
| Vitamin A RAE | 1 µg | 0% DV of 900 µg |
| Vitamin B6 | 0.1 mg | 8% DV of 1.7 mg |
| Vitamin B12 | 0 µg | 0% DV of 2.4 µg |
| Vitamin C | 1.9 mg | 2% DV of 90 mg |
| Vitamin D | 0 µg | 0% DV of 20 µg |
| Vitamin E Alpha Tocopherol | 2.2 mg | 15% DV of 15 mg |
| Vitamin Kphylloquinone / K1 | 7 µg | 6% DV of 120 µg |
| Zinc | 7.8 mg | 71% DV of 11 mg |
Protein goals are separate. Form-specific upper limits are not applied to incompatible food totals. Reference meanings and missing-data rules.
All available nutrientsFull record
Totals and their subcomponents overlap; do not add them together. Source calories are retained. “≥” shows a known subtotal with missing contributors.
| Source nutrient | Amount | Coverage |
|---|---|---|
| Protein | 30.23 g | Available for all ingredients |
| Total lipid (fat) | 49.05 g | Available for all ingredients |
| Carbohydrate, by difference | 10.71 g | Available for all ingredients |
| Ash | 4.78 g | Available for all ingredients |
| Energy | 559 kcal | Available for all ingredients |
| Starch | 1.47 g | Available for all ingredients |
| Sucrose | 1.13 g | Available for all ingredients |
| Glucose | 0.13 g | Available for all ingredients |
| Fructose | 0.15 g | Available for all ingredients |
| Lactose | 0 g | Available for all ingredients |
| Maltose | 0 g | Available for all ingredients |
| Alcohol, ethyl | 0 g | Available for all ingredients |
| Water | 5.23 g | Available for all ingredients |
| Caffeine | 0 mg | Available for all ingredients |
| Theobromine | 0 mg | Available for all ingredients |
| Energy | 2,339 kj | Available for all ingredients |
| Galactose | 0 g | Available for all ingredients |
| Fiber, total dietary | 6 g | Available for all ingredients |
| Calcium, Ca | 46 mg | Available for all ingredients |
| Iron, Fe | 8.82 mg | Available for all ingredients |
| Magnesium, Mg | 592 mg | Available for all ingredients |
| Phosphorus, P | 1,233 mg | Available for all ingredients |
| Potassium, K | 809 mg | Available for all ingredients |
| Sodium, Na | 7 mg | Available for all ingredients |
| Zinc, Zn | 7.81 mg | Available for all ingredients |
| Copper, Cu | 1.34 mg | Available for all ingredients |
| Manganese, Mn | 4.54 mg | Available for all ingredients |
| Selenium, Se | 9.4 µg | Available for all ingredients |
| Vitamin A, IU | 16 iu | Available for all ingredients |
| Retinol | 0 µg | Available for all ingredients |
| Vitamin A, RAE | 1 µg | Available for all ingredients |
| Carotene, beta | 9 µg | Available for all ingredients |
| Carotene, alpha | 1 µg | Available for all ingredients |
| Vitamin E (alpha-tocopherol) | 2.18 mg | Available for all ingredients |
| Vitamin D (D2 + D3), International Units | 0 iu | Available for all ingredients |
| Vitamin D (D2 + D3) | 0 µg | Available for all ingredients |
| Cryptoxanthin, beta | 1 µg | Available for all ingredients |
| Lycopene | 0 µg | Available for all ingredients |
| Lutein + zeaxanthin | 74 µg | Available for all ingredients |
| Tocopherol, beta | 0.03 mg | Available for all ingredients |
| Tocopherol, gamma | 35.1 mg | Available for all ingredients |
| Tocopherol, delta | 0.44 mg | Available for all ingredients |
| Tocotrienol, alpha | 0 mg | Available for all ingredients |
| Tocotrienol, beta | 0 mg | Available for all ingredients |
| Tocotrienol, gamma | 0.06 mg | Available for all ingredients |
| Tocotrienol, delta | 0 mg | Available for all ingredients |
| Vitamin C, total ascorbic acid | 1.9 mg | Available for all ingredients |
| Thiamin | 0.27 mg | Available for all ingredients |
| Riboflavin | 0.15 mg | Available for all ingredients |
| Niacin | 4.99 mg | Available for all ingredients |
| Pantothenic acid | 0.75 mg | Available for all ingredients |
| Vitamin B-6 | 0.14 mg | Available for all ingredients |
| Folate, total | 58 µg | Available for all ingredients |
| Vitamin B-12 | 0 µg | Available for all ingredients |
| Choline, total | 63 mg | Available for all ingredients |
| Vitamin K (Menaquinone-4) | 0 µg | Available for all ingredients |
| Vitamin K (Dihydrophylloquinone) | 0 µg | Available for all ingredients |
| Vitamin K (phylloquinone) | 7.3 µg | Available for all ingredients |
| Folic acid | 0 µg | Available for all ingredients |
| Folate, food | 58 µg | Available for all ingredients |
| Folate, DFE | 58 µg | Available for all ingredients |
| Tryptophan | 0.58 g | Available for all ingredients |
| Threonine | 1 g | Available for all ingredients |
| Isoleucine | 1.28 g | Available for all ingredients |
| Leucine | 2.42 g | Available for all ingredients |
| Lysine | 1.24 g | Available for all ingredients |
| Methionine | 0.6 g | Available for all ingredients |
| Cystine | 0.33 g | Available for all ingredients |
| Phenylalanine | 1.73 g | Available for all ingredients |
| Tyrosine | 1.09 g | Available for all ingredients |
| Valine | 1.58 g | Available for all ingredients |
| Arginine | 5.35 g | Available for all ingredients |
| Histidine | 0.78 g | Available for all ingredients |
| Alanine | 1.49 g | Available for all ingredients |
| Aspartic acid | 2.96 g | Available for all ingredients |
| Glutamic acid | 6.19 g | Available for all ingredients |
| Glycine | 1.84 g | Available for all ingredients |
| Proline | 1.32 g | Available for all ingredients |
| Serine | 1.67 g | Available for all ingredients |
| Vitamin E, added | 0 mg | Available for all ingredients |
| Vitamin B-12, added | 0 µg | Available for all ingredients |
| Cholesterol | 0 mg | Available for all ingredients |
| Fatty acids, total trans | 0.06 g | Available for all ingredients |
| Fatty acids, total saturated | 8.66 g | Available for all ingredients |
| SFA 4:0 | 0 g | Available for all ingredients |
| SFA 6:0 | 0 g | Available for all ingredients |
| SFA 8:0 | 0 g | Available for all ingredients |
| SFA 10:0 | 0 g | Available for all ingredients |
| SFA 12:0 | 0.01 g | Available for all ingredients |
| SFA 14:0 | 0.06 g | Available for all ingredients |
| SFA 16:0 | 5.36 g | Available for all ingredients |
| SFA 18:0 | 2.87 g | Available for all ingredients |
| SFA 20:0 | 0.21 g | Available for all ingredients |
| MUFA 18:1 | 16.13 g | Available for all ingredients |
| PUFA 18:2 | 20.71 g | Available for all ingredients |
| PUFA 18:3 | 0.12 g | Available for all ingredients |
| PUFA 20:4 | 0.13 g | Available for all ingredients |
| PUFA 22:6 n-3 (DHA) | 0 g | Available for all ingredients |
| SFA 22:0 | 0.06 g | Available for all ingredients |
| MUFA 14:1 | 0 g | Available for all ingredients |
| MUFA 16:1 | 0.05 g | Available for all ingredients |
| PUFA 18:4 | 0 g | Available for all ingredients |
| MUFA 20:1 | 0.06 g | Available for all ingredients |
| PUFA 20:5 n-3 (EPA) | 0 g | Available for all ingredients |
| MUFA 22:1 | 0 g | Available for all ingredients |
| PUFA 22:5 n-3 (DPA) | 0 g | Available for all ingredients |
| Fatty acids, total monounsaturated | 16.24 g | Available for all ingredients |
| Fatty acids, total polyunsaturated | 20.98 g | Available for all ingredients |
| SFA 15:0 | 0.01 g | Available for all ingredients |
| SFA 17:0 | 0.04 g | Available for all ingredients |
| SFA 24:0 | 0.04 g | Available for all ingredients |
| TFA 16:1 t | 0 g | Available for all ingredients |
| TFA 18:1 t | 0.03 g | Available for all ingredients |
| TFA 22:1 t | 0 g | Available for all ingredients |
| TFA 18:2 t not further defined | 0.04 g | Available for all ingredients |
| PUFA 18:2 CLAs | 0 g | Available for all ingredients |
| MUFA 24:1 c | 0.01 g | Available for all ingredients |
| PUFA 20:2 n-6 c,c | 0 g | Available for all ingredients |
| MUFA 16:1 c | 0.05 g | Available for all ingredients |
| MUFA 18:1 c | 16.11 g | Available for all ingredients |
| PUFA 18:2 n-6 c,c | 20.67 g | Available for all ingredients |
| MUFA 22:1 c | 0 g | Available for all ingredients |
| PUFA 18:3 n-6 c,c,c | 0 g | Available for all ingredients |
| MUFA 17:1 | 0 g | Available for all ingredients |
| PUFA 20:3 | 0 g | Available for all ingredients |
| Fatty acids, total trans-monoenoic | 0.03 g | Available for all ingredients |
| Fatty acids, total trans-polyenoic | 0.04 g | Available for all ingredients |
| MUFA 15:1 | 0 g | Available for all ingredients |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.12 g | Available for all ingredients |
| PUFA 20:3 n-3 | 0 g | Available for all ingredients |
| PUFA 20:4 n-6 | 0 g | Available for all ingredients |
| PUFA 22:4 | 0.01 g | Available for all ingredients |
| Sugars, Total | 1.4 g | Available for all ingredients |
Where the numbers come fromSources
- Pumpkin seed kernels, dry ↗Seeds, pumpkin and squash seed kernels, driedusda-sr-legacy-2018 · Record 170556Household estimate: cup. Weigh food when accuracy matters.
Database records may contain analytical, calculated and imputed values. Download the complete provenance and coverage records.