United States Department of Agriculture
Agricultural Research Service
National Nutrient Database for Standard Reference Release 28
Basic Report:  12516, Seeds, pumpkin and squash seed kernels, roasted, with salt added a 
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heading Nutrient Unit
Value per 100 g
cup 118 g
oz 28.35 g
Proximates Water g 2.03 2.40 0.58
Proximates Energy kcal 574 677 163
Proximates Protein g 29.84 35.21 8.46
Proximates Total lipid (fat) g 49.05 57.88 13.91
Proximates Carbohydrate, by difference g 14.71 17.36 4.17
Proximates Fiber, total dietary g 6.5 7.7 1.8
Proximates Sugars, total g 1.29 1.52 0.37
Minerals Calcium, Ca mg 52 61 15
Minerals Iron, Fe mg 8.07 9.52 2.29
Minerals Magnesium, Mg mg 550 649 156
Minerals Phosphorus, P mg 1174 1385 333
Minerals Potassium, K mg 788 930 223
Minerals Sodium, Na b mg 256 302 73
Minerals Zinc, Zn mg 7.64 9.02 2.17
Vitamins Vitamin C, total ascorbic acid mg 1.8 2.1 0.5
Vitamins Thiamin mg 0.070 0.083 0.020
Vitamins Riboflavin mg 0.150 0.177 0.043
Vitamins Niacin mg 4.430 5.227 1.256
Vitamins Vitamin B-6 mg 0.100 0.118 0.028
Vitamins Folate, DFE µg 57 67 16
Vitamins Vitamin B-12 µg 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 0 0 0
Vitamins Vitamin A, IU IU 8 9 2
Vitamins Vitamin E (alpha-tocopherol) mg 0.56 0.66 0.16
Vitamins Vitamin D (D2 + D3) µg 0.0 0.0 0.0
Vitamins Vitamin D IU 0 0 0
Vitamins Vitamin K (phylloquinone) µg 4.5 5.3 1.3
Lipids Fatty acids, total saturated g 8.544 10.082 2.422
Lipids Fatty acids, total monounsaturated g 15.734 18.566 4.461
Lipids Fatty acids, total polyunsaturated g 19.856 23.430 5.629
Lipids Fatty acids, total trans g 0.042 0.050 0.012
Lipids Cholesterol mg 0 0 0
Other Caffeine mg 0 0 0

Footnotes

a  Other phytosterols total 248.8 mg/100g; these include delta 5-avenasterol (3.5), sitostanol (3.5), campestanol (.8), and other minor phytosterols (241 mg).
b  Sodium level varies by brand, depending on the amount of salt added.